An Underrated Superfood: Top 6 Health Benefits of Blackberries

Sure, blackberries are one of our favorite ingredients in indulgent treats like pies, jams, jellies, and cobblers. But, did you know that blackberries are considered a “superfood”, capable of providing us with several essential vitamins and other health benefits? 

In this article we’re sharing the top 6 health benefits of blackberries, and giving you an overview of how to grow your own blackberries at home. 

 

What is a Superfood?

The term “superfood” isn’t an officially recognized  category by nutritionists. Instead, it's used to describe natural foods that are dense in nutrients and usually low in calories. There is no specific criteria to be considered a superfood, but foods in this category typically help support your immune system, help prevent cancer, promote heart health, can reduce inflammation, and help lower your cholesterol. 

 

Health Benefits of Blackberries

Blackberries, a superfood in their own right, are packed with health benefits (and they’re delicious, too!) Let’s explore what this powerful berry has to offer.

1.  Excellent Source of Vitamins

Raw blackberries contain Vitamin C, Vitamin K, and Manganese. Each of these nutrients are essential to carrying out certain bodily functions.

• Vitamin C helps support a healthy immune system, helps the body absorb iron, and acts as an antioxidant that can help eliminate free radicals (unstable atoms that can damage cells) from your body.

• Vitamin K promotes bone health and healthy blood clotting. 

• Manganese can help protect your cells from damage, and plays a role in immunity, bone growth, reproduction, and blood clotting.

Experts say that just 1 cup of raw blackberries per day can get you between 24-39% of your recommended daily value of these super nutrients. 

 

2.  Good Source of Fiber

A diet high in fiber can help you better control your weight, lower bad cholesterol, relieve constipation, and regulate your blood sugar. Getting enough fiber in your diet can also help prevent heart disease. 

1 cup of raw blackberries contains 7.6 grams of fiber, helping you get closer to reaching your daily fiber goals. 

 

3.  Full of Antioxidants

Chronic inflammation, caused by chronic stress and an unhealthy lifestyle, can eventually lead to developing cancer, heart disease, lung disease and type 2 diabetes. 

Including antioxidants in your diet is a great way to treat inflammation and fight stress. Anthocyanin, the powerful antioxidant found in blackberries, is known to help treat inflammation. 

 

4.  Can Help Prevent Heart Disease

The anthocyanins, the antioxidant found in blackberries, also has the potential to lower cholesterol and improve inflammation. This, in turn, can reduce your risk of plaque buildup in your arteries and lower your risk of heart attacks, especially in women. 

According to a study of berry consumption in general, berry consumption has a positive effect on platelet function, HDL cholesterol, and blood pressure, suggesting that consuming berries on a regular basis may promote heart health.

 

5.  Can Improve Brain Function

Including healthy amounts of anthocyanins in your diet can also help improve brain function. 

Since blackberries are such a great source of anthocyanins, consuming blackberries regularly could increase blood flow to your brain and activate areas that control speech, memory and attention. For those with mild or moderate dementia, speech and memory could be improved. 

 

6.  May Help Prevent Cancer

Studies have shown that consumption of foods rich in antioxidants can reduce your risk of cancer. The anthocyanins in blackberries, specifically, can prevent tumors from becoming cancerous, can make chemotherapy more effective, can block DNA mutations, and stop or slow the growth of cancer cells. 

 

How to Grow Your Own Blackberries

There’s no better way to include fresh berries in your diet than growing your own. Growing blackberries is not only rewarding and good for your health, it can save you money by not purchasing store-bought berries.

Doyle’s Thornless Blackberry Plants are among the toughest and most resilient blackberry plants on the market, making them easier to care for than traditional blackberry plants. 

Whether you’re a seasoned gardener or a beginner, we are here to help you get the most of your blackberry plants. To get started, look over our frequently asked questions for tips and tricks on caring for your plants year-round. 

If you have questions at any time, feel free to message us on Facebook and follow us there for additional tips!

Enjoy the Health Benefits of Blackberries Grown in Your Own Backyard

Doyle's Thornless Blackberry plants are non-invasive, saving you a lot of space and labor. And: their thornless nature makes them easy to harvest without painful pricks and scratches. 

For more than 60 years, we have been perfecting our thornless blackberry and changing the lives of gardeners, green thumbs, and berry lovers around the world. 

Order your thornless blackberry plants today! We provide a 19-month limited warranty with each purchase.