This summer, we’ve had quite an explosion of blackberries growing wild on our homestead. With their deep purple color, and juicy bursts of sweet and tart flavor, blackberries (Rubus spp.) are packed with health-supporting nutrients.

One cup of blackberries contains 62 calories, 13.8 grams of carbohydrates, 2 grams of protein and 8 grams of fiber. It also provides the following vitamins and minerals:

• 30.2 milligrams vitamin C (50 percent DV)
• 0.9 milligram manganese (47 percent DV)
• 28.5 micrograms vitamin K (36 percent DV)
• 0.2 milligram copper (12 percent DV)
• 36 micrograms folate (9 percent DV)
• 1.7 milligrams vitamin E (8 percent DV)
• 233 milligrams potassium (7 percent DV)
• 28.8 milligrams magnesium (7 percent DV)
• 308 IU vitamin A (6 percent DV)
• 0.9 milligram niacin (5 percent DV)
• 0.9 milligram iron (5 percent DV)
• 0.8 milligram zinc (5 percent DV)
• 0.4 milligram vitamin B5/pantothenic acid (4 percent DV)
• 41.8 milligrams calcium (4 percent DV)
• 31.7 milligrams phosphorus (3 percent DV)

Blackberries contain a variety of plant compounds which help protect cells against oxidative stress by reducing free radicals and lowering inflammation. They are also rich in phenolic compounds, including ellagic acid and quercetin. Blackberries are one of the richest sources of anthocyanin pigments, compounds that have powerful cellular-protective properties. These anthocyanins are thought of as the primary weapon which blackberries use against the development of cancer.

Blackberries are beneficial for cardiovascular health. The anthocyanins in blackberries have been associated with reducing the risk of heart disease. Additionally, the vitamin K in blackberries is important for the health of the entire cardiovascular system. Vitamin K stops the hardening of arteries by carrying calcium out of them and preventing buildup that can lead to serious diseases. Healthy consumption of vitamin K is also linked to healthy blood pressure levels.

Eating blackberries may improve brain health and help prevent memory loss caused by aging, according to a research review by Agricultural and Food Chemistry. The review concluded that intake of these fruits may help to prevent age-related neurodegeneration and resulting changes in cognitive and motor function. Blackberries are also a good source of the mineral manganese, which plays an important role in brain function.

One cup of blackberries contains about 28.5% of the Daily Value (DV) of fiber. Fiber is essential for a healthy gut. It fuels the growth of beneficial bacteria,, supporting a healthy gut barrier, and encourages regular bowel movements. Eating a high-fiber diet may also help protect against colon cancer and is also helpful in managing blood sugar levels by slowing the rate of sugar absorption.

Blackberries are healthy way to get a burst of daily sweetness without concern of additional weight gain. Since they are low in calories and carbs, they are easy to add to a balanced eating plan. What’s more, the fiber in blackberries helps maintain a feeling off fullness longer after eating, making them a helpful aid for weight control.

Blackberries are beneficial for skin health. An extract of the blackberry fruit will protect the skin from UVB damage through its antioxidant activity. It also protects the keratinocytes in the skin from UV damage. Keratinocytes are cells that form a protective layer on the outer skin and reproduce to continually replenish it. This is due to the anthocyanins in blackberries.

The vitamin C in blackberries also helps keep skin healthy by promoting collagen production. Collagen helps to decrease the instance of dry skin and prevents premature aging of the skin.

Consuming blackberries may also aid in oral health. A 2013 study in the Journal of Periodontal Research found that blackberries have both antibacterial and antiviral effects. These effects offer a natural therapeutic approach against dental infections.

There are many ideas and recipes online which incorporate healthy blackberries. This one is yummy and perfect for mornings on the go.

Baked Blackberry Oatmeal (Individual Servings)

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Ingredients Equipment Method

Ingredients

  

• 2 ¾ cups organic old-fashioned rolled oats
• ½ cup organic pecans chopped
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• ½ teaspoon salt
• 2 cups coconut milk
• 2 organic eggs beaten
• ¼ cup organic honey or maple syrup
• 3 tablespoons organic butter, plus some for greasing pans melted
• finely grated zest of 1 organic orange or lemon optional
• 1 ½ cups freshly picked blackberries

Equipment

• oven
• muffin pan

Method

 

1. Preheat oven to 350˚F. Lightly grease a regular 12-cup muffin pan with butter.
2. In a mixing bowl, stir together oats, chopped pecans, baking powder, cinnamon, and salt. Stir in milk, beaten eggs, honey, butter, and zest. Fold in berries.
3. Divide oat mixture between muffin cups and bake until the tops are firm to the touch, 30-35 minutes.
4. Cool muffins in the pan for 10 minutes, then use a knife around the edge of each one and remove to a cooling rack.
5. Note: These can be frozen in a ziplok freezer bag, once completely cooled.

Enjoy!