Alison Lewis

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10 Health Benefits of Blackberries

July 05, 2011

While at their peak season, indulge in blackberries for a nutritious snack or dessert. One cup of fresh blackberries has 62 calories, 1 gram of fat, 15 carbohydrates, 8 grams of fiber, 2 grams of protein and only 1 mg of sodium. Here are the top 10 health benefits of eating blackberries:

1. Blackberries are one of the top ten foods containing antioxidants.

2. Blackberries are packed with polyphenols helping to prevent cancer and heart disease.

3. Blackberries are filled with anthocyanins (antioxidants which give blackberries their deep purple color) which help in memory retention and the risk of hypertension.

4. Blackberries are said to strengthen blood vessels, help fight heart disease and help improve eyesight.

5. The high tannin content of blackberries help tighten tissue, relieve intestinal inflammation, and help reduce hemorrhoids and stomach disorders.

6. Ohio State University found that blackberries may protect against esophageal cancer, a cancer caused by gastric reflux disease.

7. Blackberries have shown to protect against other types of cancers. They contain phytoestrogens (plant estrogens), a compound believed to play a vital role in preventing breast and cervical cancer.

8. Blackberries are high in Vitamin C, Vitamin A, Vitamin E, Vitamin K, Manganese and fiber.

9. The high fiber content of blackberries help reduce risk of intestinal disease and the risk of developing diabetes.

10. Blackberries are a healthy food choice that kids and adults love. They are a great way to refuel after a hard workout and help aid in fighting obesity. See a recipe for Blackberry-Blueberry Cobbler from my site last year.


36 Responses to “10 Health Benefits of Blackberries”
Rachel says:
July, 05 2011at 08:53 am
great list! I love your nutrition posts!
Sharon says:
July, 05 2011at 08:53 am
I had no idea blackberries were so powerful. Thank you Alison for wonderful information
Heidi says:
July, 05 2011at 08:55 am
awesome post and gorgeous photo
Eric says:
July, 05 2011at 09:05 am
This is a wealth of great information. Your site is fabulous
July, 05 2011at 04:22 pm
I have always loved blackberries, but didn't know all these awesome facts about them. Even more reasons to eat fruit :)
July, 05 2011at 05:31 pm
These put the word power in power foods! Gorgeous photos!
July, 05 2011at 07:19 pm
Super food!! Reminds me I got to get some again. S back from college has been munching on them lately adding them to his repertoire too!
Marla says:
July, 06 2011at 07:07 am
Thanks for all this health info. Blackberries are one of my all time favorite fruits. See you later today :)
Nisha says:
July, 06 2011at 09:28 am
We love blackberries! Last week, I made a simple blackberry and pineapple salsa to go over coconut chicken. It was divine!
July, 06 2011at 03:27 pm
Added a big cupful to my morning smoothie today!
July, 06 2011at 04:55 pm
My daughter helped me make blackberry lemonade this weekend! I wonder where that 1 gram of fat comes from...that surprised me. Great info!
July, 06 2011at 10:51 pm
I knew there was a good reason I was gobbling these up like there was no tomorrow, lol. They have been so good recently!
Jeanette says:
July, 06 2011at 11:20 pm
Alison - great summary of all the health benefits of blackberries - can't to find some at our farmer's market!
Nancy says:
July, 10 2011at 03:39 pm
Great information Alison. I love your nutrition posts
July, 10 2011at 04:30 pm
This is great! I just made blackberry ice cream (not so low in fat!) to post later this week, I will link over to this great information!
August, 18 2011at 09:05 am
I've got a sweet corn and blackberry ice cream bookmarked to try. (Maybe the goodness of the blackberries will negate some of the effects of the cream.)
Thameem says:
December, 13 2011at 03:37 pm
when is the best time to have blackberries...wat i mean is it good to have before food or after food or is it good in empty stomach.... i am concerned in weight reducing.
Dwayne says:
May, 01 2012at 12:50 am
Wonderful source of information. I am glad it is still available via the internet.
Crystal says:
May, 03 2012at 01:26 am
Im really trying to incorporate more and more of these special berries into my diet.
August, 12 2012at 12:32 pm
Everything wild and naturally unspoiled by man is bes so the benefits aree relative really.
August, 01 2012at 09:35 pm
[...] For more information on the health benefits of each: blueberry health benefits and blackberry health benefits. [...]
August, 07 2012at 02:04 pm
[...] Read more about blackberries here. [...]
August, 16 2012at 03:55 pm
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November, 07 2012at 09:04 am
[...] colorful greens. If you want a refresher on the health benefits of blackberries, read my post on “Top 10 Health Benefits of Blackberries.”  Feel free to add grilled chicken or shrimp along with your favorite salad dressing, or just [...]
January, 03 2013at 03:50 am
Blackberries are the fruit with the highest level of antioxidants,I like it very much
February, 04 2013at 09:03 pm
[...] Sources: *Ingredients Inc. [...]
Amy Hunter says:
June, 27 2013at 06:57 am
I always pick blackberries on the wild to make pies now I am doing red raspberries pies to. The pies I mix them together with blackberries and blueberries too. Also organic blackberries too.
June, 08 2013at 07:03 pm
I love your ingredient posts! They are so helpful. Thank you!
July, 08 2013at 06:39 pm
Yes the BLACKBERRY is a great Berry. I have my own blackberry patch. Scene I add blackberry to my power drink. My digestive system is a lot better.The taste make the drink better. Health wise, the berry help fight cancers and give you one of the highest antioxidant. I love my blackbeey.
July, 05 2013at 02:11 pm
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Deepak says:
March, 14 2013at 07:22 am
Great list of Nutrition
May, 19 2013at 10:50 am
[...] 1/2 handful frozen organic blackberries - Health benefits of blackberries [...]
k.bhimsingh says:
July, 20 2013at 03:19 am
I am very much fond of blackberries and I usually take it .I was in the impression that it is beneficial for diabetes
Koga Miri says:
August, 30 2013at 05:01 am
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January, 02 2015at 02:08 pm
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