Health Nutrition & Diet The 6 Sweetest Health Benefits of Blackberries Here's why you should keep a carton of juicy blackberries in your fridge at all times. By Emilia Benton Updated on February 13, 2023 Fact checked by Haley Mades Fact checked by Haley Mades Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press Our Fact-Checking Process Share Tweet Pin Email Blackberries are gorgeous berries that pop up in grocery stores and farmers' markets just about everywhere in the spring and summertime. While you're likely aware of the health benefits of blueberries and strawberries, you may be less informed about the benefits of blackberries. Here, get the low-down on blackberry nutrition from two dietitians and several recipes to help you usher this superfood into your diet. 6 Types of Fruit That Are Loaded With Fiber—Plus, Delicious Ways to Eat More of Them 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, Connecticut. Blackberries' fiber content is also crucial because research has shown that not getting enough fiber can increase your chances of having heart disease. Cholesterol Control "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 could promote good dental health, and another showed it could 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 have 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, so don't feel alarmed if it happens. The 30 Healthiest Foods to Eat Every Day Blackberry Recipes to Try 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. 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 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 Alison Miksch Red Sangria With Blackberries This red wine sangria calls for brandy, sugar, plenty of fresh blackberries, and club soda. Stash this drink in the fridge for an hour before serving, and the flavors or the fruit and wine will blend beautifully. get the recipe Greg DuPree Lemon Curd and Berry Parfaits You'll stack layers of yogurt, lemon curd, blackberries, and a crumble to make this exquisite parfait. Talk about looking too good to eat! get the recipe Honeydew and Blackberry Ice Cream Sundaes This unique recipe combines melon, sesame-almond brittle, and sea salt for a sophisticated version of your typical ice cream sundae. get the recipe These Foods Are High In Flavanoids: Add Them to Your Grocery List ASAP Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017;61(1):1361779. doi:10.1080/16546628.2017.1361779 Henriques JF, Serra D, Dinis TCP, Almeida LM. The Anti-Neuroinflammatory Role of Anthocyanins and Their Metabolites for the Prevention and Treatment of Brain Disorders. Int J Mol Sci. 2020 Nov 17;21(22):8653. doi: 10.3390/ijms21228653. Chen J, Xu B, Sun J, Jiang X, Bai W. Anthocyanin supplement as a dietary strategy in cancer prevention and management: a comprehensive review. Crit Rev Food Sci Nutr. 2022;62(26):7242-7254. doi:10.1080/10408398.2021.1913092 Ockermann P, Headley L, Lizio R, Hansmann J. A review of the properties of anthocyanins and their influence on factors affecting cardiometabolic and cognitive health. Nutrients. 2021;13(8):2831. doi:10.3390/nu13082831 McRae MP. Dietary fiber Is beneficial for the prevention of cardiovascular disease: an umbrella review of meta-analyses. J Chiropr Med. 2017;16(4):289-299. doi:10.1016/j.jcm.2017.05.005 Huang H, Chen G, Liao D, Zhu Y, Xue X. Effects of berries consumption on cardiovascular risk factors: a meta-analysis with trial sequential analysis of randomized controlled trials. Sci Rep. 2016;6:23625. doi:10.1038/srep23625 Zekavat OR, Fathpour G, Haghpanah S, Dehghani SJ, Zekavat M, Shakibazad N. Acquired Vitamin K Deficiency as Unusual Cause of Bleeding Tendency in Adults: A Case Report of a Nonhospitalized Student Presenting with Severe Menorrhagia. Case Rep Obstet Gynecol. 2017;2017:4239148. doi: 10.1155/2017/4239148. Al-Doory SA, Radaideh MA, Saleh SM, Al Sabbah MA. Congenital vitamin k-dependent clotting factors deficiency type 1: a rare bleeding disorder. DMJ. 2020;3(1):8-12. doi: 10.1159/000506457. González OA, Escamilla C, Danaher RJ, et al. Antibacterial effects of blackberry extract target periodontopathogens. J Periodontal Res. 2013;48(1):80-86. doi:10.1111/j.1600-0765.2012.01506.x Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural Regen Res. 2014 Aug 15;9(16):1557-66. doi: 10.4103/1673-5374.139483.