Blackberries are a superfood with beneficial vitamins, minerals, fiber, and antioxidants. They’re low in calories, carbs, and fat. Blackberries may even fight cancer and help prevent heart disease.
1. They’re packed with vitamin C
Just one cup of raw blackberries has 30.2 milligrams of vitamin C. สมัคร UFABET That’s half the daily recommended value. Vitamin C is integral to collagen formation in bones, connective tissue and blood vessels. And Vitamin C may also help you:
- heal wounds
- regenerate the skin
- reduce free radicals (molecules released by toxins) in the body
- absorb iron
- shorten the common cold
- prevent scurvy
More research is needed, but some studies suggest vitamin C helps reduce the formation of cancer-causing substances in the body. Vitamin C acts as an antioxidant, which may also reduce oxidative stress in the body that can lead to cancer.
2. They’re high in fiber
Most people don’t get enough fiber in their diet. That’s a problem: A low-fiber diet has been linked to digestive problems like bloating, constipation, and stomach pain. And according to a 2013 study, not getting enough fiber may increase your risk for heart disease.
A high-fiber diet may help you:
- reduce cholesterol
- promote regular bowel movements
- manage blood sugar levels by slowing the rate of sugar absorption
- make you feel fuller for longer after eating
- provide fuel to nourish healthy gut bacteria
For such a tiny berry, blackberries are high in fiber. One cup of raw blackberries has almost 8 grams.
3. Great source of vitamin K
Vitamin K is the reason why you don’t bleed profusely when you cut yourself: It helps your blood clot. Vitamin K also plays a role in bone metabolism. And Vitamin K deficiency may lead to bone thinning and bone fractures. It may cause easy bruising, heavy menstrual bleeding, and blood in the stool or in the urine.
Just one cup of raw blackberries provides almost 29 micrograms — over one-third of the daily recommended value of vitamin K.
If you take blood thinners, make sure to eat a consistent. Or reduced amount of foods high in vitamin K like blackberries, green leafy vegetables, soybeans, and fermented dairy foods. Speak to your doctor regarding the amount you can eat.