She Strengthens

Unlock the Power of Blackberries: Nutrient-Rich and Delicious

Blackberries are often overlooked, but these small, dark fruits are packed with vitamins, minerals, and fiber, making them a nutritional powerhouse. With their sweet-tart taste and versatility in recipes, it’s time to give blackberries the recognition they deserve.

Nutritional Profile

One cup of blackberries (about 144 grams) contains:

• 127 kilocalories
• 13.8 grams of carbohydrates
• 7.63 grams of fiber
• 7.03 grams of sugar
• 7% of the daily value (DV) of magnesium
• 5% of the DV of potassium
• 34% of the DV of vitamin C
• 11% of the DV of vitamin E
• 24% of the DV of vitamin K

Six Science-Backed Benefits

1. Boost Your Immune System with Vitamin C
   Blackberries are an excellent source of vitamin C, essential for immune function, collagen production, and neurotransmitter synthesis.

2. High in Fiber for a Healthy Gut
   With 7.63 grams of fiber per cup, blackberries can help regulate blood sugar, lower cholesterol levels, and support a healthy body weight.

3. Antioxidant-Rich for Protection Against Free Radicals
   Blackberries contain antioxidants that protect against oxidative stress, associated with inflammatory conditions like cancer, cardiovascular diseases, and neurodegenerative diseases.

4. Vitamin K for Bone, Heart, and Cognitive Health
   Blackberries are a good source of vitamin K, supporting bone health, heart health, and cognitive function.

5. Reduce Heart Disease Risk Factors
   Eating blackberries may help lower LDL cholesterol and increase HDL cholesterol, reducing the risk of heart disease.

6. Improve Insulin Sensitivity
   Blackberries may improve insulin sensitivity, crucial for glucose metabolism and reducing the risk of type 2 diabetes.

Incorporating Blackberries into Your Diet

Enjoy blackberries raw, ripe, and juicy, or add them to:

• Ice cream, yogurt, fruit salads, or cocktails
• Pies, jams, salads, sauces, oatmeal, mocktails, muffins, or cakes
• Chia seed pudding for a nutritious breakfast or snack

Potential Risks and Considerations

While rare, blackberry allergies can occur, especially in those hypersensitive to aspirin. Always check the nutrition label on canned blackberries to avoid added sugars or unwanted ingredients.

Conclusion

Blackberries are a nutritional gem, offering a wealth of benefits and versatility in recipes. With their sweet flavor and numerous health advantages, it’s time to make blackberries a staple in your diet.