Blackberries—Rubus fruticosus L. and Rubus ulmifolius Schott
Blackberries are small but mighty in their nutritional profile. This fruit is loaded with phytochemicals and phenolic compounds that are beneficial to health. In this section, we will dive deeper into the advantages of consumption and emphasize why you should consider them in your diet.
Chemical composition:
Fruits are important in our diet secondary to the abundance of minerals, vitamins, fiber, and micronutrients, and other antioxidants. It must be noted that fruits are also rich in sugars; therefore, everything should be consumed in moderation.
Blackberries are classified under the red fruit category, such as Rosaceae, which also includes strawberries, raspberries, sweet cherries, etc.
This fruit is rich in minerals like iron, magnesium, potassium, manganese, zinc, selenium, phosphorus, copper, and sodium; vitamins like A, C, B, K, and E; proteins in the form of amino acids; fiber; and mostly phenolic compounds such as hydroxycinnamic acid, flavonols, and anthocyanins that facilitate their anti-inflammatory properties to prevent cardiovascular, immunological, neurological, oxidative stress, and chronic disease processes. Among berries, blackberries are noted to have the highest fiber content.
Health benefits:
Cardiovascular disease prevention/Antioxidant effects
Blackberries have high concentrations of Vitamin E and contain all the liposoluble isoforms of vitamin E.
Vitamin E is composed of several liposoluble isoforms such as alpha, beta, gamma, and delta tocopherols.
The alpha component has the highest antioxidant activity and helps neutralize oxidant free radical-mediated injury to our membrane lipids that can worsen atherosclerosis, the foundational process involved in heart disease.
The gamma tocopherol isoform in vitamin E can prevent arterial thrombus formation.
The ferulic acid constituent in berries helps decrease cholesterol and triglyceride levels and positively helps HDL levels.
These antioxidants provide a hydrogen atom to these free radicals and impede and stop the injury to the cell membranes in our bodies. Blackberries contain all the liposoluble isoforms of vitamin E.
Chronic disease prevention
Blackberries are rich in the flavonoids, carotenoids, and anthocyanins that play an important role in the prevention of chronic disease.
They help prevent cancers, macular degeneration, cataract formation, heart disease, diabetes, and other chronic inflammatory states.
Blackberries particularly protect us against colon, oral, and esophageal cancers. Blackberries also have protective effects on diabetes and other metabolic syndromes.
As seen above, this fruit is small but mighty and is a good addition to a well-balanced diet that will supplement your nutrition. As always, I wish that you keep your health in focus and live long and strong!
