All the varieties of brightly colored berries and cherries burst with nutritional goodness. One of the most versatile is blackberries, which are in season from June through August. You can grow your own blackberry shrub in your garden. Rubus fruticosus is the botanical name, and early spring is the ideal time to plant them. Most importantly, if you live in an apartment, plant the blackberry shrub in a planter on your balcony.
The many health benefits of eating blackberries might inspire you. You can find them in the fresh produce section of the food store. However, nothing is as gratifying as picking plump, delicious blackberries from your own plant. In short, this way, you will know that they grew free of pesticides.
Blackberries boost immune systems
We live in times that expose us to multiple illnesses, and optimizing our immune systems is crucial. Nutritionists say we need 60 milligrams of vitamin C per day. You can get half of that requirement by eating one cup of blackberries. We face health hazards throughout the year, and keeping vitamin C levels up in summer is as important as in the cold winter months.
Obtain antioxidants from blackberries
Antioxidants prevent our bodies from overproducing free radicals. Oxygen in our bodies splits into single atoms and unpaired electrons. Electrons want to be in pairs. Therefore, the single atoms, called free radicals, scavenge our bodies in search of other single electrons to make up pairs. However, free radicals are necessary for metabolism and other chemical processes in our bodies. Along with exposure to cigarette smoke and other forms of pollution, free radical levels can increase.
When this happens, serious health problems can follow. But, this is where blackberries come in. They are rich in antioxidants that keep the free radicals at a safe level. Without the protection of antioxidants, illnesses like heart disease, cancer and diabetes can develop.
Blackberries good for bone health
Many people don’t realize that blackberries contain high levels of vitamin K, which is crucial for healthy bones. Furthermore, vitamin K is essential for blood clotting. One cup of blackberries contains almost one-third of the recommended daily intake of Vitamin K. A shortage of this vital vitamin can lead to bone fractures, bone thinning, heavy menstrual bleeding, easy bruising and blood in urine or stool. Isn’t it amazing that you can prevent these health problems by eating blackberries instead of taking medication?
Tasty berries can provide daily fiber needs
Fiber is an essential nutrient for various bodily functions, including lowering inflammation and keeping a healthy gut. Health authorities say most Americans don’t get between 25 and 30 grams of fiber per day. However, that is the required daily need. But adding a cup of blackberries to our daily diets will provide about 25% of the necessary fiber.
Boost your heart health
The antioxidants and fiber content of blackberries fight against potentially harmful agents like pathogens, radiation and ultraviolet rays. Furthermore, research has shown that increased blackberries consumption benefits people with high blood pressure and lowers inflammation and oxidative stress.
Blackberries are rich in Potassium
Bananas have the highest potassium content. However, what to do if you don’t like bananas or when they are out of season? Blackberries are the perfect substitute. One cup of the berries contains as much potassium as half a banana. Most importantly, potassium is essential for balancing sodium levels to help optimize normal body functioning. Insufficient potassium and high sodium levels can cause high blood pressure. Moreover, potassium is also necessary for the process of converting the glucose content of carbohydrates into sugar.
Get your magnesium from berries
Magnesium is essential for forming protein, creating energy, muscle movement, gene maintenance and regulation of the nervous system. We need 400 milligrams of magnesium per day, but one cup of blackberries provides about 30 milligrams of this miracle worker.
Knowing the health benefits of these sparkling black gems is good enough reason for me to make sure I eat blackberries each day. Moreover, by next summer I will have my own blackberry shrub in my garden. There is a wealth of recipes containing blackberries, from desserts to pizza toppings. So, if you can put pineapple on pizza, why not blackberries?