Blackberry fruit has many uses for health. Among the health benefits of blackberries are improving digestion, strengthening body strength, maintaining heart function, preventing cancer, and even healing endothelial dysfunction. Other benefits can also be felt such as improving the mind, cognitive, maintaining skin, maintaining eye health, losing weight and preventing eye diseases. Blackberry is a healthy food that must be consumed by pregnant women because of the extraordinary nutritional content. Before we see the benefits and uses of Blackberry for health, let’s look at information about this berry.
What is Blackberry?
Blackberry is a fruit that is still in the genus Rubus and is in the family Rosaceae. Another famous fruit in the Rosaceae family is raspberries and dewberries.
Blackberry is an authentic Alabama fruit and is very much found in the north of the United States. In ancient times blackberries were considered shrub plants and grew themselves in the wild. However, speaking of health benefits, blackberries have been utilized for over 2000 years as an herb in the Roman environment. The benefits and efficacy of blackberries are not only from the fruit but also from the leaves, bark, and roots.
Among the diseases that are popularly cured with blackberries are out, this is a famous disease in Europe in the 18th century. The development of science now finds more benefits of blackberry fruit for health.
Nutritional Value of Blackberry
Here are some nutritional values in blackberry fruit. Among the nutrients available are vitamin A, Thiamin or vitamin B1, Riboflavin or vitamin B2, Vitamin B6, Vitamin B3, folate, vitamin E, vitamin C, and vitamin K or phylloquinone. Based on information from the USDA National Nutrient Database, mineral content in blackberries such as calcium, potassium, magnesium, iron, phosphorous, and zinc. In addition, nutrients in blackberries are amino acids, dietary fiber and free of bad cholesterol.
10 Health Benefits of Blackberries
Here are some blackberry health benefits as we mentioned at the beginning of the article. Here we see more about the benefits.
1. Antioxidant Potential
Phenolic acid content, flavonols, and flavonoids, especially anthocyanosides are useful components of antibiotics to keep the body from danger. Antioxidants are useful for fighting free radicals in the body so that dangerous diseases that occur due to free radicals can be avoided. Blackberries and several other “berries” are high in antioxidants so they are very good for health.
2. Anti-cancer Properties
Benefits of Blackberry are also effective against cancer cells such as lung cancer and colon cancer and esophageal cancer. Micronutrients in the fruit of the Blackberry function against abnormal cells in the body. So, blackberries are useful as natural chemotherapy and inhibit carcinogenesis. Many other studies support this study scientifically.
Anti-cancer activities and other phytochemicals such as ellagic acid, cyanidin-3-glucoside, are effective in preventing the development of metastatic tumors.
3. Endothelial Dysfunction Prevents
Another benefit given by blackberries is that it provides protection against endothelial dysfunction, this disease is characterized by abnormal blood vessels. Blackberry contains important components such as cyanidin-3-O-glucoside. They work actively in fighting cell oxidation and normalizing critical conditions. The extraordinary benefits of blackberry are able to reduce DNA damage and prevent heart problems.
4. Improve cognitive abilities
Benefits of Blackberry are also related to cognition, it is good for improving the function of body cognition. A scientist Dr. Barbara Shukitt-Hale, et al., USDA-ARS Human Nutrition Research Center on Aging at Tufts University, Boston conducted a trial on old mice and the results were very surprising. This happened in 2013 ago. The polyphenolic component in blackberry fruit has been shown to slow down the decline in cognitive function as we age. To get this extraordinary benefit, we consume blackberry regularly every day.
5. Maintaining heart health
The content of flavonols such as anthocyanins is very useful for heart health. Fortunately, the rich content in blackberries. In addition to this, blackberries also contain minerals such as fiber, magnesium, which are useful for preventing blood vessel clotting and blood flow. Of course, this will reduce the risk of stroke, heart attack and other diseases associated with poor heart health.
6. Improves Digestion
The benefits of blackberries are also inseparable from the fiber in them. In blackberries, there are two types of fiber, soluble fiber, and insoluble fiber. Both are very important to maintain good digestion. The presence of insoluble and helpful water absorption easily in the large intestine and increase the volume of feces so as to facilitate the disposal of feces. This is very important for health because it can prevent diabetes.
7. Boosts Immunity
Furthermore, blackberries are also useful for increasing body immunity. This is thanks to phytoestrogens, vitamins, and minerals in it. So, if you consume blackberry regularly, then various pathogens in the body can be destroyed so that the body is protected from fatal health problems.
8. Maintaining bone health
Among the minerals in blackberries are magnesium, and calcium. Thanks to both, the health benefits of blackberries are vital in keeping bones healthy.
Calcium serves to strengthen bones, while magnesium is useful to help absorb calcium and potassium to bones. In addition, blackberries also contain substances called phosphorus, it functions to regulate calcium so that the body’s calcium needs are adequately fulfilled.
9. Weight Management
Because of the low sugar content, the blackberry can be used to regulate body weight properly. High amounts of fiber function to facilitate intestinal cleansing from diseases and impurities so there is no accumulation of fat in the body. Also, it contains very few calories so it doesn’t need to be afraid of gaining weight.
10. Skin Care
Blackberry is rich in vitamin C, vitamin E, and a number of antioxidants are very important in maintaining skin beauty. As stated by Allison Tannis, a leading Canadian nutrition scientist and educator in her book entitled “Feed Your Skin, Starve Your Wrinkles”.
Diligent consumption of blackberries can prevent skin wrinkles, aging, and other oxidative damage. The presence of vitamin C is important in the formation of good skin structure and the formation of collagen so that the skin is always tight and healthy.
Other health benefits of blackberries
11. Improves Vision
12. Good for Pregnant Women
13. Maintenance of Normal Blood Clotting
Side Effects of Blackberry
Are you allergic to “berries FRUITs”, if not then you are lucky because you can consume this fruit in large quantities. But keep the portion. The content of tannin in blackberries contributes to tumor formation. So, consume fruit preferably in the middle amount. However, lucky because the tannin content in blackberry is not too much.
Blackberry leaf tea. Some people use blackberry leaves to brew like tea. Consuming blackberry tea can increase the number of tannin reactions in the body. So, in some cases, those who drink lots of blackberry leaf tea experience nausea and abdominal pain. Health experts suggest that making blackberry leaf tea should be mixed with milk, aiming to neutralize the tannin effect.
For cancer patients, it is prohibited to consume tea from blackberry leaves because it contains tannin.
Blackberry root. For sufferers of chronic gastrointestinal like colitis, it is forbidden to consume blackberry roots.
Pregnancy and children. Pregnant women may consume blackberry fruit in moderation. While blackberries leaf tea should not be drunk. Likewise for children under 2 years. While for people aged over 65 years or children over two years, it is expected to seek medical advice before consuming blackberries.
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