Blackberry - Nutrition Facts, Health Benefits & Potential Risks
Nutritional Information (100g)
Blackberries are nutrient-rich, low-calorie fruits packed with antioxidants and fiber.
- Calories: 43 kcal
- Carbohydrates: 9.6 g
- Fiber: 5.3 g
- Sugar: 4.9 g
- Protein: 1.4 g
- Fat: 0.5 g
- Vitamin C: 35% of the Daily Value (DV)
- Vitamin K: 25% of the Daily Value (DV)
- Manganese: 32% of the Daily Value (DV)
Blackberries are an excellent source of dietary fiber, vitamins, and minerals, including Vitamin C, Vitamin K, and manganese. They also contain powerful antioxidants that may help protect against certain diseases.
Health Benefits of Blackberries
- Rich in Antioxidants: Blackberries are packed with antioxidants, including anthocyanins, which may reduce inflammation and oxidative stress.
- High in Fiber: With over 5 grams of fiber per 100 grams, blackberries support digestive health and may help manage weight by promoting satiety.
- Boosts Immune Function: The high Vitamin C content in blackberries can boost immune function and promote skin health.
- Supports Bone Health: Blackberries contain Vitamin K, which plays a role in maintaining strong bones and preventing bone-related diseases.
- May Improve Brain Function: Some studies suggest that the antioxidants in blackberries may help protect brain health and reduce the risk of age-related cognitive decline.
Potential Risks and Side Effects
- Allergic Reactions: Some individuals may experience allergic reactions to blackberries, which can include itching, swelling, or digestive discomfort.
- High Fiber Content: While fiber is generally beneficial, consuming too many blackberries in a short period may cause bloating or digestive discomfort in some people.
- Pesticide Residue: Like other berries, blackberries may contain pesticide residues. Washing them thoroughly or opting for organic varieties can help mitigate this risk.
Delicious Blackberry Recipes
1. Blackberry Smoothie
A refreshing and nutrient-packed smoothie with blackberries, yogurt, and a touch of honey.
Ingredients:
- 1 cup fresh or frozen blackberries
- 1/2 cup plain Greek yogurt
- 1/2 banana
- 1 tsp honey (optional)
- 1/2 cup almond milk or water
- Ice cubes (optional)
Instructions:
Add all ingredients to a blender and blend until smooth. Adjust the consistency by adding more liquid if necessary. Serve immediately.
2. Blackberry Chia Pudding
A healthy and satisfying chia pudding layered with fresh blackberries and a drizzle of honey.
Ingredients:
- 1/2 cup chia seeds
- 1 1/2 cups almond milk
- 1 cup blackberries
- 1 tbsp honey or maple syrup
- 1/2 tsp vanilla extract
Instructions:
In a bowl, mix chia seeds, almond milk, honey, and vanilla extract. Stir well and refrigerate for at least 2 hours. Layer the chia pudding with fresh blackberries and serve chilled.