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Blackberries
BENEFITS
• Low in calories and high in
fiber.
• A good source of vitamin C and
bioflavonoids; also contain folate, iron, and calcium
• Contain anthocyanins,
bioflavonoids with numerous health benefits including lowering risk of
cancer and heart disease. Also contain ellagic acid, which has anticancer
properties.
DRAWBACKS
• Contain salicylates, which can
cause a reaction in aspirin-sensitive people
When fully ripe, blackberries are
sweet and juicy. Cultivated varieties include: boysenberries, which are
maroon and slightly tart, and loganberries, which are dark red and very
tart.
Their many seeds make
blackberries high in fiber. A half-cup serving of raw berries has 40
calories and supplies 15 mg of vitamin C, or 20 percent of the Recommended
Dietary Allowance (RDA) for adult women, as well as 20 mcg (micrograms) of
folate and small amounts of iron and calcium.
Blackberries contain anthocyanins,
which have numerous possible health benefits such as preventing cancer and
heart disease and even combating some of the effects of aging.
Blackberries contain ellagic
acid, a substance that is believed to help prevent cancer. Cooking does not
appear to destroy ellagic acid, so even jams may confer this health benefit.
People allergic to aspirin may
find that they experience a similar reaction from eating blackberries. The
reason for this is that blackberries are a natural source of salicylates,
substances related to the active compound in aspirin. |
