Blackberries are small, dark purple fruits from the Rubus genus in the Rosaceae family. They have a distinct tart and sweet flavor that makes them a popular choice for desserts, jams, and jellies. But they do more than just add a burst of flavor to your meals—blackberries also offer major health benefits. Want to learn more about how adding blackberries to your diet can be beneficial? Let’s explore their most powerful advantages!

Rich in Antioxidants

Antioxidants are compounds that can help protect your cells against damage caused by harmful molecules called free radicals. These molecules are associated with aging and diseases like cancer, heart disease, and Alzheimer’s. Fortunately, blackberries are packed with powerful antioxidants, such as anthocyanins, ellagic acid, and vitamin C! So, next time you’re feeling under the weather or looking to boost your immune system, reach for a handful of blackberries.

Good for Your Heart

Including blackberries in your diet can help promote a healthy heart and reduce the risk of cardiovascular diseases. Blackberries are a source of heart-healthy nutrients like fiber, potassium, and folate. The high fiber content can help lower cholesterol levels and improve blood pressure. The potassium helps regulate heart function and blood pressure. And folate, a B vitamin, helps prevent the buildup of homocysteine, a substance that can contribute to heart disease

May Improve Cognitive Function

Blackberries may have a positive impact on cognitive function. This is due to their high levels of polyphenols, which are powerful antioxidants that protect brain cells from damage and inflammation. In addition, blackberries also contain anthocyanins, which can improve memory and cognitive performance. If you feel like your brain could use a boost, try incorporating blackberries into your diet, whether it’s through eating them fresh or adding them to smoothies or salads.

May Boost Immune System

The high levels of vitamin C in blackberries make them a great immune-boosting food. Vitamin C can strengthen the immune system and fight off infections. It also acts as an antioxidant, protecting the body from harmful free radicals that can damage cells and lead to chronic diseases. Including blackberries in your diet can help keep you healthy and ward off illnesses, so you can spend less time feeling sick and more time enjoying life.

Potential Anti-Cancer Properties

As mentioned, blackberries are rich in antioxidants. These antioxidants protect cells from damage and mutations that can lead to cancer development. In particular, blackberries contain anthocyanins, a type of flavonoid that’s been linked to a decreased risk of certain types of cancer, such as lung, colon, and breast cancer.

While blackberries may not cure or prevent cancer on their own, including them in a well-balanced and healthy diet can potentially reduce your risk of developing cancers associated with oxidative stress and inflammation.

Good for Digestive Health

The high fiber content of blackberries makes them great for digestive health. Fiber helps regulate bowel movements and promotes a healthy gut microbiome. This can prevent constipation, diarrhea, and other digestive issues. The antioxidants in blackberries also have anti-inflammatory properties that can help reduce inflammation in the digestive tract.

Additionally, blackberries contain tannins, which have astringent properties that can help soothe an upset stomach and reduce diarrhea. This makes them an excellent natural remedy for digestive discomfort.

Promotes Healthy Skin

Blackberries are rich in vitamins A, C, and K, as well as antioxidants that promote healthy skin. Vitamin A helps maintain skin health by aiding in the production of collagen, a protein that provides structure to the skin. Vitamin C aids in the production of collagen as well, and also helps protect the skin from UV damage. Vitamin K helps with blood clotting and may reduce dark circles under the eyes.

In addition to their vitamin content, blackberries contain ellagic acid, a compound with anti-inflammatory properties. This may help reduce redness and swelling in the skin, which can be beneficial for those with acne or other inflammatory skin conditions.

May Reduce Bone Loss

Blackberries are a rich source of vitamin K. Vitamin K regulates calcium absorption and helps maintain bone density. This can help prevent conditions like osteoporosis and reduce the risk of bone fractures.

As we age, our bones become more fragile and prone to fractures. This is especially true for women, who have a higher risk of developing osteoporosis due to hormonal changes after menopause. By adding blackberries to your diet, you can strengthen your bones and reduce the risk of developing bone diseases.

Might Help With Weight Loss

Losing weight can be challenging for many people. Luckily, blackberries can be a helpful addition to your weight loss journey. Incorporating blackberries into your meals or snacks can add a burst of flavor without adding excessive calories. You can enjoy them as a topping on yogurt or oatmeal, blend them into smoothies, or eat them on their own as a healthy snack.

These berries are low in calories and high in fiber, which can help you feel full and satisfied after eating them. Additionally, the high levels of antioxidants found in blackberries may also aid in weight loss by reducing inflammation and boosting metabolism.

As you can see, blackberries are more than just a tasty treat. These small but mighty berries come packed with antioxidants, vitamins, and minerals that offer a wide range of health benefits. So, if you’re looking for a nutritious and delicious addition to your diet, consider adding some blackberries to the mix.

If you want to incorporate blackberries into your diet for their health benefits, The Nursery at Ty Ty can hook you up with a steady supply! While blackberries are widely available at grocery stores during the summer months, it can be costly to purchase carton after carton to meet your daily intake. On top of that, grocery store blackberries may come from sources with heavy pesticide use that may do more harm to your body than good.

By purchasing blackberry plants from The Nursery at Ty Ty, you can grow your own organic blackberries right in your backyard. We carry many different types of blackberry plants, such as the thornless Navaho blackberry, the high-yielding Choctaw, the sweet Shawnee, and the hardy Brazos. Wherever you live, we have a blackberry variety that will thrive in your climate and soil!