Nothing says “Summer!” like a fresh fruit salad and if blackberries aren’t in the mix, you’re definitely missing out! Sweet and succulent, this fruit belongs to the same family and closely resembles dewberries and raspberries.
Blackberries, which grow on thorny bushes called brambles, are native to Europe but are now also grown commercially in the U.S. They are available all year round but thrive during spring and early summer. Blackberries grow well in a wide range of soils although good drainage is necessary and remember to plant them where they will be exposed to direct sunlight.
The blackberry is technically not just one fruit. Each blackberry consists of 80-100 small drupelets that are arranged in a circular fashion, akin to a miniature grape bunch. Each berry has a juicy pulp, a single tiny seed, and measures three to four centimeters long.
Blackberries have a sweet, tart flavor, making them a perfect addition to salads or fruit smoothies. They can also be used as a topping for yogurt or blended into savory sauces that are perfect for meat recipes. Blackberries can be enjoyed by themselves, as a light snack (best consumed in moderation) or dessert.
The blackberry is a robust fruit that can be easily stored: simply wash the berries, cut off the hulls, and vacuum seal in a Ziploc bag before storing in the freezer. They will keep for several months – just defrost and they’re ready to go!
Health Benefits of Blackberries
The nutrient list of blackberries is extensive. They are loaded with vitamin C (a 100g serving has 23 mg or 35 percent of the recommended daily allowance or RDA) but are low in calories (only 43 calories per 100g serving) and sodium. They are an excellent source of both soluble and insoluble fiber. A 100g serving of whole blackberries contains 5.3 g of fiber, which is 14 percent of the RDA.
Blackberries are also rich in vitamins A, E, K, and B vitamins, as well as antioxidants lutein and zeaxanthin, which scavenge free radicals and reactive oxygen species (ROS) that play a role in aging and chronic diseases. They are one of the best high-ORAC (oxygen radical absorbance capacity) foods available. Minerals like copper, manganese, magnesium, potassium, pantothenic acid, pyridoxine, riboflavin, niacin, and folic acid, are also found in this fruit.
The humble blackberry contains impressively high levels of phenolic flavonoid phytochemicals, such as ellagic acid, anthocyanins, tannin, gallic acid, pelargonidin, quercetin, cyanidins, kaempferol, catechins, and salicylic acid. These antioxidant compounds protect against aging, inflammation, cancer, and other neurological diseases.
|Calories from Fat||4|
|Total Fat||0 g||1%|
|Saturated Fat||0 g||0 g|
|Total Carbohydrates||10 g||3%|
|Dietary Fiber||5 g||21%|
|Vitamin A4%||Vitamin C||35%|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Studies on Blackberries
There is a growing body of research claiming that berries such as blackberries may be among the most potent cancer-fighting fruits. Blackberries are rich in cyanidin 3-glucoside, ellagic acid, lignans, and the flavonoid myricetin – substances that may have cancer-protective properties. Postmenopausal women with breast cancer who consume high amounts of plant lignans are found to be less likely to die from their breast cancer compared to patients with low intake.
Cyanidin 3-glucoside, in particular, has been found to have chemotherapeutic and chemo-protective activity.1 Ellagic acid, another potent ingredient in blackberries, has been shown to inhibit cancer formation, while myricetin has antioxidant action. This beneficial combination of chemicals in blackberries may effectively prevent cancer more than anyone of individual chemicals alone.
Blackberries may also have beneficial effects on your brain health. According to an article published in the Journal of Agricultural and Food Chemistry,2 the high antioxidant levels in blackberries, strawberries, and other berries may help prevent age-related memory loss.
Science Daily reports:
“…Berry fruits change the way neurons in the brain communicate. These changes in signaling can prevent inflammation in the brain that contributes to neuronal damage and improves both motor control and cognition.”3
Blackberry Healthy Recipes:
Triple Berry Kale Salad
|1 head of curly kale, leaves removed from stem and torn||1 cup fresh tart cherries, pitted and sliced||1 cup fresh blueberries|
|1 cup fresh blackberries||1 cup sliced fresh strawberries||1 avocado, chopped|
|2/3 cup chopped toasted almonds||¼ teaspoon salt||¼ teaspoon pepper|
|For the Strawberry Vinaigrette|
|3/4 cup sliced fresh strawberries||3 Tbsp. olive oil||2 Tbsp. apple cider vinegar||1 teaspoon honey|
|1 pinch salt||1 pinch pepper||1 pinch cinnamon|
1. To make the vinaigrette, combine all ingredients together in a blender or food processor and blend until smooth.
2. Place kale in a large bowl, and add about 1/4 cup of the strawberry vinaigrette. Massage and rub dressing into the kale with your hands, then let the kale sit for 5-10 minutes.
3. Add in salt, pepper, cherries, berries, and avocado, then add a few more tablespoons of dressing and toss. Finish by topping with chopped almonds.
This recipe makes four servings.
Blackberries Fun Facts
There is an old Irish proverb saying: “On Michaelmas Day, the devil puts his foot on blackberries.” According to British and Irish superstition, Old Michaelmas Day (the Feast of St. Michael, one of the principal angelic warriors), which is on October 10th, is the last day when blackberries should be harvested. Legend has it that this was the day Lucifer was banished from heaven and, upon falling from the skies, landed on a thorny blackberry bush. He cursed and spat on the fruits, then scorched them with his fiery breath, making them unfit for human consumption.
Juicy and tangy-sweet, blackberries are a summertime berry and popular addition to salads and smoothies. Their dark color is a sign of their high antioxidant content, and a boon for fighting the signs of aging, cancer, and other degenerative diseases. There’s no shortage of nutrients in this little fruit, as it’s packed with vitamins A, E, K, and B vitamins, fiber, antioxidants zeaxanthin and lutein, and an impressive array of health-promoting flavonoids.
However, remember that blackberries are best consumed in their natural state in order to obtain their benefits. Freezing them also preserves the nutrients, even though the texture may change.
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