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10 Health Benefits of Eating Blackberries & Side effects

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10 Health Benefits of Eating Blackberries & Side effects

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Know Your Fruit - Blackberries

Blackberries are one of the tastiest fruits around the world. They are a small fit to be eaten fruit with a big taste, and botanically they are a kind of berry that develop on brambles. The fruit has a sweet and succulent taste in despite beingrelatively low in fructose compared to most of fruit. Blackberries are one of the most commonly cultivated fruit. However, we can also find them growing in their wild country, which purportedly have a better dietary profile and more polyphenols. Combine them with a few fresh creamy for a delicious, sweet and creamy dessert. Blackberries are especially good for Vitamin C and the health benefits it provides.

Nutrition Facts of Blackberries

  • Calories - 43 kcal

  • Carbohydrate - 10.2 g

  • Fiber - 5.3 g

  • Sugar - 4.9 g

  • Fat - 0.5 g

  • Protein - 1.4 g

  • Vitamin C - 35% RDA

  • Manganese - 32% RDA

  • Vitamin K - 25% RDA

  • Copper - 8% RDA

  • Vitamin E - 6% RDA

10 Health Benefits of Eating Blackberries

1. Rejuvenates The Skin

Vitamins A, C and K in blackberries are excellent for skin rejuvenation. Their omega-3 and omega-6 fatty acids-rich seeds are crucial for healthy skin.

2. They are packed with vitamin C (Antioxidant)

Blackberries are good source of vitamin C. Vitamin C acts as antioxidant which may also help in reduction of oxidative stress in the body that can lead to cancer. Vitamin c is essential to collagen formation in bones, connective tissue, and blood vessels. Vitamin C may also help you –

  • Heal wounds

  • Rejuvenates the skin

  • Battle free radicals (molecules released by toxins) within the body

  • Absorb iron

  • Shorten the common cold

  • Prevent scurvy

3. Skin Cleanser For Oily Skin

Blackberries are good option for cleansing and detoxification of oily skin.

4. Healthy Hair

Vitamin C, found in blackberries, is basically accountable for collagen production and contributes to strong hair. The antioxidants help fight the damaging and destructive effects of the enviourment on the hair. The topical application of the fruit extract is known to addinstant volume, shine and bounce to the hair.

5. Diabetes Friendly

The high potassium content of blackberries helps reduces insulin. The daily intake of blackberries with one teaspoon of honey helps manage diabetes.

6. They are high in fiber

Most of people in this time not able to get enough fiber in their they diet this issue develop number of health issues like – bloating, constipation and stomach pain etc. Blackberries are rich in fiber. 1 cup of raw blackberries has almost 8 grams of fiber.

A high-fiber diet may help you:

  • Reduce cholesterol

  • Help in normal bowel movements

  • Maintain blood sugar levels

  • Help in reduce weight

  • Provide fuel to nourish healthy intestine bacteria.

7. Great source of vitamin K

Vitamin K is the reason why you don’t bleed profusely when you cut your self: Vitamin K helps in your blood clot. Vitamin K also performs a role in bone metabolism. Vitamin K deficiency may may also lead bone thinning and bone fractures. Vitamin Kdeficiency cancauseeasy bruising, heavy menstrual bleeding, and blood within the stool or in the urine.

1 cup of raw blackberries provide almost 29 micrograms — over 1/3rd of the daily recommended value — of vitamin K.

In case you take blood thinners, ensure that to eat a constant quantity of foods rich in vitamin K like blackberries, green leafy vegetables, soybeans, and fermented dairy products.

8. High in manganese

Manganese is very good mineral for healthy bone development and a healthy immune system. It alsohelps your body metabolize carbs, amino acids, and cholesterol. like VitaminC, manganese plays a key role within the formation of collagen. Manganese may also help in prevention of  your osteoporosis, maintain blood sugar levels, and reduce epileptic seizures.

1 cup of raw blackberries contains 0.9 milligrams of manganese, almost half the dailyrecommended value. It is also necessary to know that too much manganese can be toxic.

9. Helps support oral health

Blackberry extract has antibacterial and anti-inflammatory properties against sometypes of bacteria that cause oral disease. Blackberry extract may help prevent and manage gum disease and cavities.

10. May boost brain health

Eating berries fruits like blackberries may improve brain health and prevent memory loss problems. 

Side Effects of Eating Blackberries

Although blackberries are very healthy and antioxidants fruit but too much blackberries can create some issues. its also good to reduce blackberry intake if youre susceptible to kidney stones, because the oxalates found in blackberries and various other fruit can sometime increase the production of these stones. Some people may also enjoy moderate allergic reactions when consuming blackberries, so in case you note a swelling or itching of your fingers, mouth or lips upon eating the fruit, its best to stop use right away.

Did you Know?

Do Blackberries causes constipation?

No, Blackberries are good source of fiber. It help to relieve constipation.

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