Blackberries are one of the healthiest foods on the planet, they are loaded with a lot of impressive health benefits and they help improve your overall health and keep sicknesses away when consumed regularly.
Apart from their magical benefits, they also have a sweet and juicy taste which is why kids love blackberries. This fruit is actually deep purple in color and it has a smooth feel and fragile skin.
The medicinal use of blackberry dates back to more than 2,000 years and every part of the plant was used by the Greek and Romans for numerous ailments including snake bites.
In the 18th century, this fruit was commonly known as the “gout berry in Europe because they have just learned from the Greeks that it treat gout. There are lots of scientific evidence backing all the health benefits of blackberries.
We will be looking at the health benefits of blackberries and this will help us to appreciate this fruit more and include it in our diet.
10 Health Benefits of Blackberries
1. Promote Skeletal Health
Blackberries are dense in nutrients that support bone health, this include vitamins K and C and manganese. Vitamin K activates new proteins that are needed to make new bone mineral tissue, this helps to maintain the strength of your bones.
A single serving of blackberries contains 29 micrograms of vitamin K which makes up 24 and 32% of vitamin K daily requirement for men and women respectively.
Vitamins promote collagen synthesis, this protein must be abundant in your bones for them to be strong, a cup of blackberries contains 30 mg of vitamin C which makes up 40 and 33%of the daily requirement for women and men respectively.
Manganese activates enzymes that promote bone development and also boost the production of collagen. A cup of blackberries contains 40 and 50% of the daily requirement of manganese for men and women respectively.
2. Prevents Endothelial Dysfunction
Blackberries are very effective against endothelial dysfunction, this is a medical condition characterized by abnormal behavior of the inner lining in the blood vessels.
This is possible because they contain powerful compounds such as cyanidin-3-O-glucoside, this compound fights oxidative activity that is responsible for this condition and it help normalize the functions of the blood vessels.
It prevents vascular failure and guards against DNA damage.
SEE ALSO: 10 Health Benefits of Cranberries
3. Prevents and Fights Cancer
Anthocyanins are found abundantly in blackberries, in fact, they are responsible for the deep purple color of this fruit. Anthocyanin is a powerful antioxidant that fights cancer and prevents it from forming and spreading in your body.
They prevent cellular damage, genetic mutations, tissue damage, and other biochemical and biological complications that lead to cancer in the body.
They slow down the growth and spread of cancer cells in those who already have it, they protect your skin from harmful UV rays that can cause skin cancer.
4. Improves Eyesight
Blackberry is an eye-friendly food, it promotes the health and functions of your eyes and it protects your eyes from the damaging effect of UV rays and radiation.
Blackberries are dense in lutein, this powerful antioxidant forms a protective pigment in your macula, the area behind your retina and this protects your eyes from damages caused by high wavelength light radiations and oxidative stress.
They also contain vitamins and anthocyanosides which help promote good vision and protect your eyes from cataract, night blindness, macular degeneration, glaucoma, and other diseases of the eyes.
5. Rich Source of Vitamin C
Blackberries are very rich in vitamin C, a cup of blackberries contains half of your daily requirement for vitamin C. this nutrient plays a lot of important roles in your body.
It is needed for the synthesis of collagen, it also helps in the formation of bones, blood vessels, connective tissues, and regeneration of new skin cells.
Vitamin C hastens the healing of wounds, it boosts your immune system, eliminate free radicals from the body, helps in the absorption of iron from foods, it shortens the duration and severity of common cold, and it is very effective in preventing scurvy.
It also prevents the formation of cancers in your body by boosting your immune system and it helps fight oxidative stress that can lead to cancer.
6. Promote Healthy Pregnancy
Blackberry is good for pregnant women as it help promote a healthy pregnancy and prevent complications and birth defects. It is dense in folate and this helps prevent birth defects and it helps in proper growth and development of cells and tissues in embryos.
Blackberries are extremely rich in vitamin C and this helps in fortifying the immune system of the expectant mother. They also strengthen the bones of both the mother and baby and folate promotes healthy functions of the cells.
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7. Rich Source of Fiber
A deficiency in fiber is responsible for a lot of health problems like digestive problems, infertility, and colon cancer. When you consume more of blackberries, it stops the side effects caused by fiber deficiency.
Fiber also helps in balancing the levels of hormones, it reduces cholesterol, and it aids regular bowel movement.
8. Improve Skin Health
Blackberries improve your skin health because they are dense in skin-friendly nutrients like water, vitamin A and C. They also contain antioxidants and phytochemicals that help fight free radicals that cause rapid aging and other skin problems and they boost renewal of skin cells.
They hydrate your skin because blackberries are made up of more than 85% water, they rejuvenate your skin and they act as a natural cleanser for oily skin.
They also treat skin problems like eczema and they help in the treatment of wounds.
9. Boost Brains Health
Blackberries improve the health and functions of your brain and they help prevent memory loss and forgetfulness caused by aging. The rich content of antioxidants in these fruits is responsible for this.
They help fight the activities of free radicals in the brain and they also aid communication between the neurons in the brain. Blackberries prevent inflammation in your brain thereby preventing cognitive disorders and other brain problems like motor issues.
10. Boost Healthy Hair
Blackberries help the body produce collagen because they have a rich content of vitamin C, your body uses collagen in making hair. The antioxidants present blackberries prevent hair damages caused by the environment and other factors.
Topically application of blackberry juice on your hair and scalp adds volume to your hair, it improves the shine of your hair and retains its natural color.
SEE ALSO: 10 Ways to Boost Hair Growth Naturally and Effectively