Princess of Black Berries: Convincing Reasons to Eat Blackberries Every Day

Hedgehog berry is not the most popular guest on our table. It is difficult to pick, and, unlike raspberries and mulberries, it has a rather noticeable sourness in its taste.

However, blackberries are not called the queen of blackberries for the sake of being red. It has a lot of uses and useful properties that outshine all its disadvantages.

Glavred will tell you why you should include blackberries in your daily diet, as well as how to get the most out of the berry.

The nutritional value of blackberries

100 g of raspberries’ dark sister contains only 34 kilocalories, 1.5 g of protein, 0.5 g of fat, and 4.4 g of carbohydrates. Blackberries are rich in fiber, potassium and calcium, B vitamins, vitamins A, C, E, K, and PP.

What are the benefits of blackberries?

The berry is indispensable in matters of beauty. For example, it is recommended for those who want to lose weight because of one interesting feature of blackberries: they have a negative calorie content, meaning that the body spends more energy digesting them than it receives from eating them. The berry is also recommended to be included in the diet of those who suffer from obesity or are working to restore metabolic disorders. The catechins in blackberries help with this.

Blackberries are rich in manganese, which helps the body produce natural collagen, which is responsible for the firmness and elasticity of the skin. Vitamin E also supports the condition of the skin and hair.

In folk medicine, blackberries are recommended for menstrual cramps, to increase the elasticity of blood vessels, and as a tonic (to fight fatigue). Due to their high content of vitamin C and antipyretic properties, blackberries are considered an excellent aid in the fight against colds. For the winter, the berry is made into syrup or ground with sugar for better preservation.

Regular consumption of blackberries helps to maintain vitamin and mineral balance in the body.

A decoction of fresh blackberry leaves lowers blood sugar levels thanks to myrtillin, a natural insulin. It is also drunk to treat stomach pains. Infusions and rinses are prepared from blackberry leaves for gum health.

Blackberry leaves and berries also have strong diuretic properties.

What diseases should you not eat blackberries for?

  • blackberry allergy (including seasonal) and individual food intolerance
  • high stomach acidity/diseases of the gastrointestinal tract
  • kidney dysfunction.

What is the right way to eat blackberries?

To get the maximum benefit from the berry, nutritionists advise adhering to the following rules:

  • eat small portions and no more than 400 g per day
  • do not eat blackberries on an empty stomach
  • fresh (raw) berries are the most useful.
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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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