Blackberries, a member of the Rosaceae family, are produced by around seven different species of the Rubus genus and are one of the most nutrient-dense foods available. One tiny serving (approximately 15 berries) includes a massive 30 milligrams of vitamin C and nearly a whole milligram of manganese, accounting for over half of your daily recommended intake for both elements. Blackberries are also high in vitamin K, which is necessary for bone and heart health.

According to its ORAC value, blackberries are one of the top ten most antioxidant-rich foods. With an ORAC value of 5,905, these little fruits pack a potent antioxidant punch with each bite, assisting you in fighting disease, boosting immunity, and maintaining optimal health. Meanwhile, with just 7 net carbohydrates (total carbs minus fiber) in a cup, blackberries are an ideal fruit for low-carb diets such as the Paleo and ketogenic diets.

One of the most frequently studied health advantages of blackberries is their potential to combat cancer. This is most likely due to the high antioxidant content of blackberries. Polyphenols, a kind of antioxidant recognized for their cancer-fighting properties, are found in blackberries. This fruit contains a high concentration of anthocyanin (a kind of polyphenol). Anthocyanins are regarded to be the principal anti-cancer agent used by blackberries.

A fresh blackberry extract, for example, was discovered to have tumor-preventive properties on a line of human lung cell carcinoma. The anthocyanins present in blackberries inhibit the high levels of oxidative stress that induce cancer cell proliferation (growth). In terms of lung cancer, at least one research revealed that cyanidin-3-glucoside, a particular anthocyanin present in blackberries, inhibited the formation of malignant lung tumors.

In general, blackberries have been shown to help prevent some of the cell mutations that contribute to cancer. While the origin of cancer is complicated and unique to each individual, the mutation of DNA and healthy cells, in particular, appears to be what leads to the disease's progression, thus consuming antioxidant-rich foods, such as blackberries, helps inhibit this mutation.

Because of their high vitamin content, blackberries are an excellent choice for optimal mental health. Preliminary studies on motor skills and short-term memory retention show that blackberries, like many other berries strong in antioxidants, have significant potential for improving brain performance, which is why berries are among the best brain foods. According to several investigations, a steady diet of blackberries appears to significantly boost short-term memory.

Manganese is a mineral found in high concentrations in blackberries that is essential for brain function. The synapses in your brain contain a significant amount of manganese. Manganese insufficiency has been related to brain diseases such as epilepsy due to the significance of manganese transmission in the brain. It's critical to obtain enough manganese in your diet to maintain your synapses functioning appropriately.

Because antioxidants are promoted as one of the key health advantages of blackberries, this should be one of the main foods you take on a daily basis to protect your body from oxidative stress and chronic inflammation, which are responsible for a wide range of disorders.

Inflammation, you see, is at the foundation of most disorders. The body's normal inflammatory response is part of its defense against dangerous cells, but the Western diet is particularly prone to fostering chronic, disease-causing inflammation. Blackberries naturally reduce inflammation and allow your body's functions to function normally rather than on high alert.

Anti-inflammatory foods are frequently associated with antioxidant-rich meals, and blackberries are no exception. Because complete, healthful foods like blackberries decrease inflammation, they also assist your body to reduce free radical damage caused by oxidative stress.

This damage happens when the uncharged molecules (free radicals) important for aging and immune system function are overproduced as a result of sun exposure, eating too many processed foods, or taking medications. Antioxidants contained in blackberries and other berries (as well as a variety of other fantastic foods) can help combat oxidative stress, reducing the beginning or progression of illness and premature aging.

Vitamin K in blackberries is essential for the overall functioning of your cardiovascular system. Vitamin K prevents artery hardening by transporting calcium out of them and avoiding accumulation that can lead to catastrophic disorders. Vitamin K intake is also connected to lower blood pressure, less inflammation in the cells that line blood vessels (both veins and arteries), and a lower risk of a heart attack.

Furthermore, anthocyanins in blackberries have been shown to protect against endothelium dysfunction and heart failure. Endothelial dysfunction is a mouthful that describes a disorder in which the blood arteries around the heart continually constrict and then dilate. It is linked to several types of heart disease and is connected with an increased risk of heart failure or attack. However, one specific anthocyanin present in blackberries, cyanidin-3-O-glucoside, appears to do a lot in protecting these blood vessels and may be able to considerably limit the incidence of this malfunction — and, perhaps, postpone or halt the onset of the associated cardiovascular disorders.

The health advantages of blackberries can sometimes go beyond the surface, and this is no exaggeration. Through antioxidant action, a blackberry fruit extract protects the skin from UVB damage. It also protects your skin's keratinocytes from UV damage. Keratinocytes are the cells that build a protective layer on your epidermis and then reproduce beneath the outer layer of skin to constantly replace the epidermis. The anthocyanins in blackberries are once again the protagonists of this narrative.

Blackberry nutrition contains vitamin C, which helps to maintain skin healthily and robust. It increases collagen formation, reduces the occurrence of dry skin, and may even prevent premature skin aging. However, skin health is more than just wrinkle prevention. The nutrients in blackberries also have an antiviral impact on skin illnesses, notably the herpes virus that causes cold sores.