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The sweet aroma of ripe, juicy blackberries can instantly transport you to a world of delight, but did you know that these delectable berries are more than just a tantalizing treat for your taste buds? They are packed with essential nutrients and antioxidants that can offer a range of health benefits. In this blog post, we will explore the many layers of goodness packed into this everyday fruit, and why it is the perfect addition to your diet.
Why Blackberries Deserve Superfood Status
Close your eyes and imagine walking through our farm on a crisp summer morning when you realize you are surrounded by hundreds of blackberry bushes. The tantalizing smell of ripe, juicy berries hits you, and your mouth starts to water.
Aside from their sweet and delicious taste, blackberries offer a number of health benefits that make them a powerful superfood. If you're someone who wants to maintain a healthy lifestyle, including blackberries in your diet should be a no-brainer. Blackberry benefits the skin and body nourishing capabilities, thanks in part to their high levels of antioxidants.
Wild blackberries growing all across the farm provide a rich food source of vitamins, nutrients and antioxidants to our animal population as well. Birds and insects flock to the plants, and mice will climb great distances for a snack. And, I've even seen small snakes wrap themselves in the branches to wait for prey! These fruits are as good for you as they are for the critters.
Blackberries are especially easy to grow, making them a perfect addition to your home gardens.
They can spread like wildfire, however, so keep them contained in a small raised bed. You can find summer blackberries growing wild all up and down the east coast. They're found near tree lines and around old buildings, and like areas that don't get too hot or dry, so if you plant some yourself keep this in mind. The bushes are often covered with little thorns, especially if they're a wild variety. In the garden, you can plant thornless cultivars so you don't jab yourself.
Blackberry benefits for health
These tiny, black seeded fruits are high in fiber, thereby promoting lower cholesterol. Blackberries in your diet control blood sugar levels by slowing the rate of sugar absorption, so they are an excellent fruit for your daily diet. Just one cup of blackberries provides your body with half of the daily recommended vitamin C! One cup of blackberries provides one-third of your daily vitamin K. Blackberries also provide manganese, which is beneficial for bone growth.
- Just like our Blackberry Honey, blackberries help to regenerate the skin.
- Blackberries contain polyphenols, a class of antioxidants known for their cancer-fighting abilities.
- Antioxidants in berry fruits also help fight free radicals and alter how brain neurons communicate
Blackberry benefits for the skin
Rich in vitamins and antioxidants, such as phytochemicals, bioflavonoids, and vitamin C, blackberries stop free radicals which can damage skin cells. Extracts from these berries to calm, freshen, brighten and soothe skin.
Highly nourishing and refining on the skin, blackberries provide a rich source of vitamin C and anthocyanins that help to renew your skin cells. Vitamin C, over time, give your skin a healthy glow and reduces the appearance of fine lines while boosting protection from the elements.
Recipes with Blackberries
Our Black and Blue Jam features a summery blend of blue and blackberries that will brighten any morning. If you can't get fresh berries from your garden or market, always buy organic. Non-organic berries are often covered in hard-to-remove pesticides, which you don't want to eat!
Our Bumbleberry Pie is a crafty combination of all of our favorite berries. And, to make it better, we made this pie with a sugar cookie crust! This definitely isn't in the health food section of our books, but it is made with whole ingredients. And, corn syrup or artificial flavors! It's always ok to treat yourself, and it's even better to do when you make the treat yourself.
How could we make these classic blackberry pancakes better? By adding berries and honey, and by making them gluten-free. We even used our Homemade Almond Milk in the batter so they’re better for you than the typical mix.
These healthy Homemade Berry Popsicles are a favorite of ours. We use coconut milk and coconut water to make these popsicles vegan, but feel free to use any "milk" you like. You'll notice that there is plenty of room for interpretation and having a good time in the kitchen calls for experimentation.
To sum it all up:
1. Blackberries pack a nutritional punch:
One cup of blackberries contains only 62 calories and is high in fiber and vitamin C. They are also a good source of vitamin K, manganese, and vitamin E. Vitamin C, an essential nutrient, can help boost your immune system, reduce inflammation, and protect your cells from damage caused by free radicals. While the fiber helps keep your digestive system healthy and provides satiety.
2. Blackberries are a cancer-fighting superfood:
The high levels of antioxidants present in blackberries make them a potent cancer-fighting food. Studies have shown that these antioxidants can help slow down or prevent the growth of cancer cells. The anthocyanins present in blackberries showed anticancer properties by inducing cell death and preventing cell proliferation.
3. Blackberries support heart health:
These delicious nutritious berries are good for your heart health because they are rich in flavonoids and anthocyanins, which are compounds that can help improve coronary health. Eating blackberries regularly can help lower your risk of heart disease and stroke by reducing blood pressure, decreasing inflammation, and contributing to healthy cholesterol levels.
4. Blackberries can help improve brain function:
The flavonoids present in blackberries can also help protect your brain from age-related disorders, such as dementia and Alzheimer's. Research has found that the phenolic compounds in blackberries can help improve cognitive function in aging adults. Including blackberries in your diet can help maintain healthy brain function, improve memory and cognitive abilities.
5. Blackberries are a versatile ingredient for community-focussed recipes:
This versatile fruit that can be used in a variety of dishes and can be enjoyed in both sweet and savory dishes, from blackberry salads to desserts. Incorporating blackberries into your meals and sharing these dishes with family and friends can be a great way to build community around food.
Blackberries are not just a treat for the senses but also an incredibly healthy fruit loaded with essential nutrients that can provide significant health benefits. From cancer-fighting properties to promoting cognitive function and heart health, these little berries pack a punch. So next time you come across a blackberry bush, pick some and indulge your taste buds while nourishing your body.
