Blackberry

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. “Throughout history, people have used blackberry fruits, leaves and brambles to heal a wide range of illnesses,” says registered dietitian Are blackberries healthy? The short answer is yes. Blackberries are packed with vitamins, minerals, fiber and antioxidants. “These nutrients are essential for good health,” says Zumpano. “And research studies show that antioxidants may reduce Blackberries are also low in calories and carbs. One cup has 1. Boosts your body functions Blackberries are an excellent source of vitamin C, vitamin K and manganese. Your body depends on these nutrients to carry out the following functions: • Vitamin C is important for a strong immune system, healing wounds and absorbing iron. It may also act as an antioxidant, combatting • Vitamin K is a key player in blood clotting and • Manganese plays a role in making energy, protecting cells from damage, immunity, bone growth, reproduction and blood clotting. According to the Type of nutrient Amount in 1 cup of blackberries Recommended daily allowance (RDA) Percent RDA in blackberries Vitamin C 30 milligrams 90 milligrams 33% Vitamin K 29 milligrams 120 milligrams 24% Manganese 0.9 micrograms 2.3 micrograms 39% 2. Improves digestion and blood sugar levels Fiber is a type of complex carbohydrate you can’t digest. There are • Insoluble fiber pa...

• Calories: 62 • Fat: 0.7g • Sodium: 1mg • Carbohydrates: 13.8g • Fiber: 7.6g • Sugars: 7g • Protein: 2g​ • Potassium: 233.3mg • Magnesium: 28.8mg • Vitamin C: 30.2mg • Folate: 36mcg • Vitamin E: 1.7mg • Vitamin K: 28.5mcg Carbs in Blackberries Onecup of blackberries contains 13.8 gramsof carbohydrate, of which 7.6 grams are fiber. While many of the carbs in blackberries are from Blackberries are a very Calories in Blackberries One cup of blackberries (144g) provides 62 calories, 79% of which come from carbs, 13% from protein, and 8% from fat. If you consider each blackberry to be a tablespoon of fruit, then about 16 blackberries are in a one cup serving. Here's how other berries compare to blackberries, per cup: Health Benefits There is a lot of scientific interest in the role ofanthocyanins and other Anthocyanin is the pigment that gives blackberries and otherblue, violet, or redfruits and vegetables their color. Its antioxidative properties are believed to help slow or prevent several metabolic and aging-related diseases. May Increase Fat Oxidation and Improve Insulin Sensitivity Research performed on overweight or obese men who were fed a high fat diet with either 600 grams per day of blackberries or a calorie and carbohydrate matched amount of gelatin before being given glucose tolerance tests showed that those who consumed blackberries had significantly increased fat oxidation. They also had improved insulin sensitivity, which is an important factor for preventing ob...