Balckberry is packed with antioxidants!

Rich in vitamins, minerals, and fiber, blackberries make a nutritious treat. Packed with antioxidants, blackberries also help combat damage from free radicals.

When the plant antioxidant story became public a few years ago, one of the first fruits to rise to the top of the ORAC charts was the blackberry

This fruit has multiple macronutrients — high dietary fiber, carbohydrates, heart-healthy polyunsaturated fats (especially in its numerous chewable seeds), low overall fat content (<1%) and protein combined with high micronutrient levels of vitamins, antioxidants and minerals. Blackberries are a particularly good source of vitamin A, potassium and calcium.

Phenolics in blackberries include anthocyanins, ellagic acid, rutin, gallic acid, hydrocaffeic acid, p-coumaric acid and cinnamic acid, plus excellent contents of the antioxidant vitamins A and C.
 Due to their rich contents of the phenolics mentioned above, blackberries have an ORAC value (oxygen radical absorbance capacity) of about 5350 per 100 grams, making them near the top of ORAC fruits. Cranberries and wild blueberries have around 9350 ORAC units, black raspberries about 12,000 and apples average 3100

 

Not only do blackberries pack a powerful nutritional punch, they are also low in calories, carbohydrates, and fat, making blackberries one of the most beneficial fruits to include in a balanced diet.

Antioxidants

Vitamin C acts as an antioxidant in blackberries, and one cup of blackberries contains 50% of the daily recommendation of vitamin C. The body uses vitamin C for protection from immune system deficiencies, and vitamin C may lower the risk of developing heart disease, certain types of cancer, and macular degeneration. Vitamin C aids wound healing, and studies show vitamin C may actually lessen the appearance of wrinkles.
Like all berries, blackberries contain ellagic acid, an antioxidant that has been shown to protect the skin from ultraviolet damage. New research is finding that ellagic acid may not only protect the skin from damage, but also repair skin damaged by the sun. Also, according to the American Cancer Society, laboratory research has shown that ellagic acid may have anti-cancer properties.

Sources:
Suite101: Health Benefits of Blackberries
Emory University


To Be Continued...