Benefit of Blackberries
We read much in the media about the amazing health benefits of Blueberries, information based upon extensive research. They’re linked to lower your cholesterol, preventing heart disease, and also cancer prevention. It is therefore easy to see why they fall into the category of a Superfood! However, for many people making them part of a healthy diet is just not possible due to their cost and some feel that to eat healthily is just too expensive. But we have wide variety of food that is widely available and is FREE, yes FREE!!
Take the humble Blackberry (Bramble), it grows in hedgerows, waste ground and the local parks and is in season right now. It also falls into the category of a superfood.
Just look at its nutritional profile compared to Blueberries.
The antioxidant value of Blueberries has been measured at 4,669 μ mol TE/100g. Whereas Blackberries it has been measured at 5,905 μ mol TE/100g. That makes Blackberries 26% more powerful.
Did you know?
A cup of raw blackberries contains about 14 grams of carbs, 2 grams of protein, a negligible amount of fat and about 60 calories. Blueberries closely compare to this except for the carb and calorie contents. A cup contains 21 grams of carbs and about 85 calories. If you are watching your sugar intake, blackberries would be a better option. They contain about 7 grams per cup, while blueberries have 15. This is naturally occurring sugar, but it still counts as sugar if you are trying to cut back.
Fiber intake is notoriously poor in young children and elderly resulting in frequent bouts of constipation, which long term contributes to a number of health problems. Blackberries and blueberries predominately contain insoluble fiber this creates bulk in our stools and reduces the chances of constipation. If you are trying to increase your intake, blackberries would be a better option because they have nearly double the fiber content of blueberries. A 1-cup serving contains 7.6 grams, while this same amount of blueberries has just 4 grams. Add either type of berry to a bowl of oatmeal to give it boost in fiber content.
Vitamin C is a water-soluble vitamin that boosts immunity, promotes connective tissue strength and aids with wound healing. Blackberries trump blueberries in this category. One cup contains 30 milligrams, while a cup of blueberries has about 14 milligrams. The recommended daily intake of vitamin C is 90 milligrams for men and 75 for women. The amount in blackberries is 33 percent of the recommended daily value for men and 40 percent for women.
Vitamin A is another fat-soluble vitamin that helps with vision, immune function and cell production. Blackberries have a much higher content of vitamin A than blueberries. One cup contains 308 international units, while blueberries have only 79 per same serving size. The recommended daily intake of vitamin A is 3,000 international units for men and 2,310 for women.
Make a fruit salad with cantaloupe, mangoes, blackberries and watermelon for a vitamin A-packed snack!
A brief look at this fruit produces some impressive figures. I have fond memories of picking brambles then taking them home to be washed with a dash of sugar before eating them, maybe just leave out sugar!
They can be washed, dried, spread out on trays and frozen, packed into containers and used throughout the winter. They go great with natural yoghurt and honey or in a crumble or pie!
But there is another reason to include wild fruits in to our diet. Plants produce a compound called Salvestrols to protect themselves from pests and disease. This same compound is thought to have a major benefit in humans in preventing disease. It has been suggested that we only consume a 10th of what we used to 100 years ago due to modern farming practices.
So get yourself outside and start blackberry or (bramble) picking now and include the wonderful nutritious fruit in your diet!
To obtain nutritional and herbal medicine support, Stuart Mclean, Nutritionist and Medical Herbalist works at the clinic every Friday and Saturday.
To book an appointment or find out more contact us 0208 399 0262