Table of ContentsView AllTable of ContentsBenefits of Eating BlackberriesBlackberry NutritionOrganic vs. NonorganicFreezing Blackberries
Table of ContentsView All
View All
Table of Contents
Benefits of Eating Blackberries
Blackberry Nutrition
Organic vs. Nonorganic
Freezing Blackberries
Blackberries are known for their intense flavor, often described as sweet and tart. The purple-hued fruit is native to Asia, Europe, North America, and South America.
Blackberries are loaded withvitamins, minerals, fiber, andantioxidants. Including blackberries in your diet could help reduce the risk of several diseases, such ascancer,heart disease, anddiabetes.
This article will discuss the top health benefits of eating blackberries, the nutritional information of the fruit, and how to store them.
Alena Gusakova/ Getty Images
What Is a Superfood?Asuperfoodis a food that has health-boosting nutrients, such as antioxidants, minerals, and vitamins.Blackberries are considered a superfood because they contain many of these beneficial compounds.
What Is a Superfood?
Asuperfoodis a food that has health-boosting nutrients, such as antioxidants, minerals, and vitamins.Blackberries are considered a superfood because they contain many of these beneficial compounds.
Top 7 Benefits of Eating Blackberries
This tiny fruit is packed with many essential vitamins and minerals. Research shows blackberries may improve brain health, protect against diabetes, cancer, and heart disease, improve digestion, and more health benefits.
Boosts Brain Health
Blackberries contain plant compounds called phytochemicals, which have been known to support brain health. Some research suggests that berry fruits, like blackberries, can prevent age-related neurodegenerative disease and improve cognitive function.
Other studies have shown that a phytochemical calledanthocyaninmay increase blood flow to the brain and stimulate areas that control memory and attention.Anthocyanin is responsible forgiving blackberries their purple color.
Lowers Heart Disease Risk
Blackberries are loaded with heart-protective compounds, such as fiber and anthocyanins. A review of more than 59 studies found that regularly consuming berries or other foods rich in anthocyanin was linked to a 17% reduced risk ofcoronary heart diseaseand a 9% lower risk of total heart disease-related death.
Other research suggests the compound may help lowerbad cholesterollevels. High cholesterol is a risk factor for heart disease-related events.
Protects Against Cancer
Fights Diabetes
Supports Bone Health
Blackberries containmanganese, a trace mineral your body needs to function correctly. Some research suggests that manganese may increase bone mineral density and bone formation in animals.Additionally,vitamin K, which is also found in blackberries, is known to support bone health.
Improves Digestion
The fiber in blackberries may help improve digestion and relieveconstipation. Fiber affects the digestion rate of foods, how nutrients are absorbed, and the movement of stool through the colon. High-fiber foods also provide good bacteria that can benefit gut health.
Promotes Good Dental Health
Research shows blackberry extract provides antibacterial, antiviral, and anti-inflammatory properties that may promote dental health. One study found the extract may help prevent or treatperiodontal infections.
Reading Food LabelsWhen choosing blackberries, look for fresh produce that doesn’t contain any added sugar.
Reading Food Labels
When choosing blackberries, look for fresh produce that doesn’t contain any added sugar.
Nutrition Breakdown of Blackberries
One cup of blackberries contains the following:
How to Include More Blackberries in Your DietTo increase your consumption of blackberries, try adding them to salads, cereals, smoothies, yogurt, or bowls.
How to Include More Blackberries in Your Diet
To increase your consumption of blackberries, try adding them to salads, cereals, smoothies, yogurt, or bowls.
Comparing Nonorganic and Organic Blackberries
Some experts recommend purchasingorganicblackberries to avoid harmful pesticides. About 75% of non-organic fresh produce sold in the United States contains potentially harmful pesticides.While some studies have suggested health benefits associated with consuming organic foods, others have been less convincing.
Benefits of Freezing Blackberries
There are many different methods of freezing blackberries. Some experts recommend you wash them and let them dry completely.Then, place the berries in the freezer on a cookie sheet lined with parchment paper. After an hour of freezing, you can sort them into small bags or airtight containers and put them back in the freezer for storage.
Are Blackberries Better Than Blueberries?Blackberries and blueberries both contain similar health-boosting nutrients. While blackberries contain more vitamin C and fewer carbs and sugars, blueberries have more vitamins B1 and B6.
Are Blackberries Better Than Blueberries?
Blackberries and blueberries both contain similar health-boosting nutrients. While blackberries contain more vitamin C and fewer carbs and sugars, blueberries have more vitamins B1 and B6.
Summary
Blackberries are a nutritious food that is packed with vitamins and nutrients. These berries can provide several disease-fighting benefits when added to a well-balanced diet. Research has shown blackberries can boost brain health, protect against diabetes, heart disease, and cancer, improve dental health, and more.
However, it’s important to note that no one food can do it all. It’s beneficial to eat a variety of fruits and vegetables to maintain overall health.
16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Agricultural Marketing Resource Center.Blackberries.Fernández-Ríos A, Laso J, Hoehn D, et al.A critical review of superfoods from a holistic nutritional and environmental approach.J Clean Prod. 2022;379:134491. doi:10.1016/j.jclepro.2022.134491Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M.Neuroprotective effects of berry fruits on neurodegenerative diseases.Neural Regen Res. 2014;9(16):1557-1566. doi:10.4103/1673-5374.139483Mattioli R, Francioso A, Mosca L, Silva P.Anthocyanins: a comprehensive review of their chemical properties and health effects on cardiovascular and neurodegenerative diseases.Molecules. 2020;25(17):3809. doi:10.3390/molecules25173809Xu L, Tian Z, Chen H, Zhao Y, Yang Y.Anthocyanins, anthocyanin-rich berries, and cardiovascular risks: systematic review and meta-analysis of 44 randomized controlled trials and 15 prospective cohort studies.Front Nutr. 2021;8:747884. doi:10.3389/fnut.2021.747884Zhu Y, Ling W, Guo H, et al.Anti-inflammatory effect of purified dietary anthocyanin in adults with hypercholesterolemia: a randomized controlled trial.Nutr Metab Cardiovasc Dis. 2013;23(9):843-849. doi: 10.1016/j.numecd.2012.06.005Kristo AS, Klimis-Zacas D, Sikalidis AK.Protective role of dietary berries in cancer.Antioxidants (Basel). 2016;5(4):37. doi:10.3390/antiox5040037Solverson PM, Rumpler WV, Leger JL, et al.Blackberry feeding increases fat oxidation and improves insulin sensitivity in overweight and obese males.Nutrients. 2018;10(8):1048. doi:10.3390/nu10081048National Institutes of Health Office of Dietary Supplements.Manganese: fact sheet for health professionals.Cleveland Clinic.The small yet powerful blackberry: why you should eat some today.Cornell University.Fiber, digestion, and health.González OA, Escamilla C, Danaher RJ, et al.Antibacterial effects of blackberry extract target periodontopathogens: Blackberry extract targets periodontopathogens.J Periodontal Res. 2013;48(1):80-86. doi:10.1111/j.1600-0765.2012.01506.xU.S. Department of Agriculture: FoodData Central.Blackberries, raw.Environmental Working Group.EWG’s 2024 shopper’s guide to pesticides in produce.Kitchen Guides.How to freeze blackberries: tips and techniques.U.S. Department of Agriculture: FoodData Central.Blueberries, raw.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Agricultural Marketing Resource Center.Blackberries.Fernández-Ríos A, Laso J, Hoehn D, et al.A critical review of superfoods from a holistic nutritional and environmental approach.J Clean Prod. 2022;379:134491. doi:10.1016/j.jclepro.2022.134491Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M.Neuroprotective effects of berry fruits on neurodegenerative diseases.Neural Regen Res. 2014;9(16):1557-1566. doi:10.4103/1673-5374.139483Mattioli R, Francioso A, Mosca L, Silva P.Anthocyanins: a comprehensive review of their chemical properties and health effects on cardiovascular and neurodegenerative diseases.Molecules. 2020;25(17):3809. doi:10.3390/molecules25173809Xu L, Tian Z, Chen H, Zhao Y, Yang Y.Anthocyanins, anthocyanin-rich berries, and cardiovascular risks: systematic review and meta-analysis of 44 randomized controlled trials and 15 prospective cohort studies.Front Nutr. 2021;8:747884. doi:10.3389/fnut.2021.747884Zhu Y, Ling W, Guo H, et al.Anti-inflammatory effect of purified dietary anthocyanin in adults with hypercholesterolemia: a randomized controlled trial.Nutr Metab Cardiovasc Dis. 2013;23(9):843-849. doi: 10.1016/j.numecd.2012.06.005Kristo AS, Klimis-Zacas D, Sikalidis AK.Protective role of dietary berries in cancer.Antioxidants (Basel). 2016;5(4):37. doi:10.3390/antiox5040037Solverson PM, Rumpler WV, Leger JL, et al.Blackberry feeding increases fat oxidation and improves insulin sensitivity in overweight and obese males.Nutrients. 2018;10(8):1048. doi:10.3390/nu10081048National Institutes of Health Office of Dietary Supplements.Manganese: fact sheet for health professionals.Cleveland Clinic.The small yet powerful blackberry: why you should eat some today.Cornell University.Fiber, digestion, and health.González OA, Escamilla C, Danaher RJ, et al.Antibacterial effects of blackberry extract target periodontopathogens: Blackberry extract targets periodontopathogens.J Periodontal Res. 2013;48(1):80-86. doi:10.1111/j.1600-0765.2012.01506.xU.S. Department of Agriculture: FoodData Central.Blackberries, raw.Environmental Working Group.EWG’s 2024 shopper’s guide to pesticides in produce.Kitchen Guides.How to freeze blackberries: tips and techniques.U.S. Department of Agriculture: FoodData Central.Blueberries, raw.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Agricultural Marketing Resource Center.Blackberries.Fernández-Ríos A, Laso J, Hoehn D, et al.A critical review of superfoods from a holistic nutritional and environmental approach.J Clean Prod. 2022;379:134491. doi:10.1016/j.jclepro.2022.134491Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M.Neuroprotective effects of berry fruits on neurodegenerative diseases.Neural Regen Res. 2014;9(16):1557-1566. doi:10.4103/1673-5374.139483Mattioli R, Francioso A, Mosca L, Silva P.Anthocyanins: a comprehensive review of their chemical properties and health effects on cardiovascular and neurodegenerative diseases.Molecules. 2020;25(17):3809. doi:10.3390/molecules25173809Xu L, Tian Z, Chen H, Zhao Y, Yang Y.Anthocyanins, anthocyanin-rich berries, and cardiovascular risks: systematic review and meta-analysis of 44 randomized controlled trials and 15 prospective cohort studies.Front Nutr. 2021;8:747884. doi:10.3389/fnut.2021.747884Zhu Y, Ling W, Guo H, et al.Anti-inflammatory effect of purified dietary anthocyanin in adults with hypercholesterolemia: a randomized controlled trial.Nutr Metab Cardiovasc Dis. 2013;23(9):843-849. doi: 10.1016/j.numecd.2012.06.005Kristo AS, Klimis-Zacas D, Sikalidis AK.Protective role of dietary berries in cancer.Antioxidants (Basel). 2016;5(4):37. doi:10.3390/antiox5040037Solverson PM, Rumpler WV, Leger JL, et al.Blackberry feeding increases fat oxidation and improves insulin sensitivity in overweight and obese males.Nutrients. 2018;10(8):1048. doi:10.3390/nu10081048National Institutes of Health Office of Dietary Supplements.Manganese: fact sheet for health professionals.Cleveland Clinic.The small yet powerful blackberry: why you should eat some today.Cornell University.Fiber, digestion, and health.González OA, Escamilla C, Danaher RJ, et al.Antibacterial effects of blackberry extract target periodontopathogens: Blackberry extract targets periodontopathogens.J Periodontal Res. 2013;48(1):80-86. doi:10.1111/j.1600-0765.2012.01506.xU.S. Department of Agriculture: FoodData Central.Blackberries, raw.Environmental Working Group.EWG’s 2024 shopper’s guide to pesticides in produce.Kitchen Guides.How to freeze blackberries: tips and techniques.U.S. Department of Agriculture: FoodData Central.Blueberries, raw.
Agricultural Marketing Resource Center.Blackberries.
Fernández-Ríos A, Laso J, Hoehn D, et al.A critical review of superfoods from a holistic nutritional and environmental approach.J Clean Prod. 2022;379:134491. doi:10.1016/j.jclepro.2022.134491
Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M.Neuroprotective effects of berry fruits on neurodegenerative diseases.Neural Regen Res. 2014;9(16):1557-1566. doi:10.4103/1673-5374.139483
Mattioli R, Francioso A, Mosca L, Silva P.Anthocyanins: a comprehensive review of their chemical properties and health effects on cardiovascular and neurodegenerative diseases.Molecules. 2020;25(17):3809. doi:10.3390/molecules25173809
Xu L, Tian Z, Chen H, Zhao Y, Yang Y.Anthocyanins, anthocyanin-rich berries, and cardiovascular risks: systematic review and meta-analysis of 44 randomized controlled trials and 15 prospective cohort studies.Front Nutr. 2021;8:747884. doi:10.3389/fnut.2021.747884
Zhu Y, Ling W, Guo H, et al.Anti-inflammatory effect of purified dietary anthocyanin in adults with hypercholesterolemia: a randomized controlled trial.Nutr Metab Cardiovasc Dis. 2013;23(9):843-849. doi: 10.1016/j.numecd.2012.06.005
Kristo AS, Klimis-Zacas D, Sikalidis AK.Protective role of dietary berries in cancer.Antioxidants (Basel). 2016;5(4):37. doi:10.3390/antiox5040037
Solverson PM, Rumpler WV, Leger JL, et al.Blackberry feeding increases fat oxidation and improves insulin sensitivity in overweight and obese males.Nutrients. 2018;10(8):1048. doi:10.3390/nu10081048
National Institutes of Health Office of Dietary Supplements.Manganese: fact sheet for health professionals.
Cleveland Clinic.The small yet powerful blackberry: why you should eat some today.
Cornell University.Fiber, digestion, and health.
González OA, Escamilla C, Danaher RJ, et al.Antibacterial effects of blackberry extract target periodontopathogens: Blackberry extract targets periodontopathogens.J Periodontal Res. 2013;48(1):80-86. doi:10.1111/j.1600-0765.2012.01506.x
U.S. Department of Agriculture: FoodData Central.Blackberries, raw.
Environmental Working Group.EWG’s 2024 shopper’s guide to pesticides in produce.
Kitchen Guides.How to freeze blackberries: tips and techniques.
U.S. Department of Agriculture: FoodData Central.Blueberries, raw.
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