The 6 Sweetest Health Benefits of Blackberries

Here's why you should keep a carton of juicy blackberries in your fridge at all times.

Blackberries are one of those gorgeous berries that pop up in grocery stores and farmers markets just about everywhere in the spring and summertime. While you're likely aware that these sweet-tart, purple berries are good for you, you may be wondering what health benefits this superfood provides, and if they're worth regularly incorporating into your diet. Here, two dietitians explain why blackberries are such a healthy option.

Blackberry Nutritional Benefits

Vitamin C

"Blackberries are loaded with vitamin C, which helps to strengthen your immune system and keep your skin looking plump and fresh," says Brigitte Zeitlin, a New York City-based registered dietitian and founder of BZ Nutrition. "They are also high in manganese, which works to keep your bones strong and healthy."

Antioxidants

Berries, including blackberries, are high in free-radical-fighting antioxidants. Blackberries, in particular, contain anthocyanins, which have antioxidative, antimicrobial, and anti-inflammatory properties. They've been linked to improved vision and brain health. In addition, they offer protection against diseases such as diabetes and cancer due to their ability to protect against free radical damage.

Fiber

Blackberries are also high in fiber, which helps you feel fuller for longer, says Amy Gorin, RDN, a plant-based registered dietitian and owner of Plant Based with Amy in Stamford, Conn. Blackberries' fiber content is also crucial because research has shown that not getting enough fiber can increase your chances of having heart disease.

Linked to Managing Unhealthy Cholesterol

"Eating blackberries may help your LDL, or 'bad,' cholesterol levels," Gorin says. "According to a review study in Scientific Reports, people who regularly ate berries had lower LDL cholesterol levels, versus the people who were not regularly eating berries."

Vitamin K

Blackberries are also rich in vitamin K, which can help with blood clotting and bone metabolism. Being deficient in vitamin K can lead to heavy menstrual bleeding or make you prone to bruising. If you're on blood thinners, getting enough of this nutrient from blackberries is a great option.

Teeth and Brain Benefits

Additionally, one study showed that regular blackberry consumption can promote good dental health, and another study showed it can help with brain health and prevent memory loss related to aging.

While you don't need to be super concerned about overdoing it on blackberries, you may find that you end up with stomach discomfort if you eat too many, due to their higher fiber content. If you have a sensitive stomach, you're likely better off keeping it to a small handful of blackberries per serving. And because they're so dark in color, blackberries may also cause you to see changes in color in your urine if consumed in large amounts, similar to beets. This also isn't cause for concern, just don't feel alarmed if it happens.

Blackberries: A Delicious Recipe Ingredient

There are so many ways to enjoy fresh or frozen blackberries, whether it's plain as a snack or dessert, or as a topping for yogurt or oatmeal, Gorin says. Zeitlin recommends adding one cup to a morning smoothie for some sweetness or combining some with a cheese stick for an afternoon snack. You may also enjoy adding it as a naturally sweet element to a summer salad, like this scrumptious steak, arugula, and blackberry salad, below.

Steak and Blackberry Salad Recipe
Andrew Purcell

Speedy Steak and Blackberry Salad

Juicy steak, peppery arugula, tangy-creamy goat cheese, and sweet-tart blackberries come together for a healthy medley any day of the week. Get the recipe.

Mixed Berry Biscuit Cobbler
Kelsey Hansen

Mixed Berry Biscuit Cobbler

Use fresh or frozen berries for this easy 15-minute cobbler (and don't forget to serve it with vanilla ice cream). Get the recipe.

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Sources
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