Blackberries

Fruity Box | Blackberries | This sweet fruit , succulent blackberries are summer delicacies in the northern temperate regions. There are two types of blackberries, erect and trailing.

The primary difference is the growth habit of their canes. Erect blackberry fruit types have stiff, arching canes that are somewhat self-supporting. Trailing blackberries, also called dewberries in the East, have canes that are not self-supporting.

Blackberries Health Benefit :

• As in other bush berries, blackberries too are packed with numerous plant nutrients such as vitamins, minerals, anti-oxidants, and dietary fibers that are essential for optimum health.

• They are very low in calories. 100 g berries provide just 43 calories. Nonetheless, rich in soluble and insoluble fiber (100 g whole berries consist of 5.3 g or 14% RDA of fiber). Xylitol, a low-calorie sugar substitute presents in the fruit fibers, absorbs more slowly than sugar, and does not contribute to high blood sugar levels.

• Blackberries have significantly high amounts of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that these antioxidant compounds may have potential health benefits against cancer, aging, inflammation, and neurological diseases.

• Fresh berries are an excellent source of vitamin C (35% of RDA/100 g), which is a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals from the body.

• They contain adequate levels of vitamin A, vitamin E, and vitamin K (16% of RDA/100 g) and in addition, they are rich in many other health promoting flavonoid poly-phenolic antioxidants such as lutein, zeaxanthin, and ß-carotene in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.

• Blackberries have an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 5347µmol TE per 100 grams.

• Further, Blackberries contain good amount of minerals like potassium, manganese, copper, and magnesium. Copper is required in the bone metabolism as well as in production of white and red blood cells.

• They contain moderate levels of B-complex group of vitamins. It contains very good amounts of pyridoxine, niacin, pantothenic acid, riboflavin, and folic acid. These vitamins are acting as cofactors help body metabolize carbohydrates, proteins, and fats.