Blackberries: benefits, properties, nutritional values

Blackberry is a fruit with extraordinary antioxidant properties, but not only: rich in vitamins, fibers and minerals, they offer numerous benefits to our health. Let’s find out together.

The blackberry is the fruit of the bramble, whose scientific name is Rubus ulmifolius, a plant belonging to the large family of Rosaceae which includes many other fruit plants such as, for example, apple, pear, almond, peach and apricot. It grows spontaneously in the countries of the Mediterranean basin.

Walking through the country roads it is in fact very common to come across large thorny bushes that in summer are filled with these succulent berries. Today blackberries are widely grown in Eastern Europe and the United States.

The fruit is harvested between July and September depending on the variety. Summer is therefore the optimal season to enjoy them.

Nutritional values ​​per 100g of blackberries:

  • Waterfall: 88.15 g
  • kcal: 43
  • Proteins: 1.39 g
  • Fat: 0.49 g
  • of which saturated: 0.014 g
  • Carbohydrates: 9.61 g
  • of which sugars: 4.88 g
  • Fibers: 5.3 g
  • Soccer: 29 mg
  • Glycemic index: 25
  • Cholesterol: 0 g

Properties and benefits of Blackberries

Let’s see in detail what are the main properties and benefits that these fruits bring to our health.

✓ A concentrate of antioxidants

Blackberries are probably the fruits with the highest content of antioxidant agents, including anthocyanins, catechins, tannins, quercetin, gallic acid which counteract the action of free radicals, highly reactive molecules responsible for cellular processes at the base of degenerative diseases. Tannins have an anti-inflammatory and vasoconstrictive action, that is, they constrict blood vessels, accelerating the healing of any wounds.

✓ Good source of vitamins

They are rich in vitamin C, also a powerful antioxidant, which plays key functions in many fundamental physiological processes, including the immune response. They also contain vitamin A (involved in the processes of vision, cell differentiation and embryonic development), vitamin E which protects the skin and vitamin K, which is important for bone health and regulates blood clotting mechanisms. Even the B vitamins are well represented, including folic acid, therefore their consumption is recommended during pregnancy.

✓ Rich in fiber

Their particular conformation, in the form of aggregates of small round fruits, called drupeole, makes blackberries particularly rich in fiber, both soluble and insoluble (100 g of blackberries contain 5.3 g of total fiber). Among the soluble fibers we find pectin, which helps reduce blood cholesterol levels and assists digestive processes, as well as promoting glucose absorption and thus improving blood sugar levels. Insoluble fibers, on the other hand, facilitate intestinal transit and give a sense of satiety.

✓ Rich in mineral salts

Blackberries have a high content of copper, an important mineral for the metabolism of bones and red and white blood cells. Magnesium, calcium, iron, zinc and manganese are also well represented.

✓ Low calorie

With only 43 calories per 100 g, blackberries provide a full of energy with a low glycemic index, therefore they can be freely consumed even by those suffering from diabetes.

✓ Diuretic

Thanks to the good content of potassium and water (88%), blackberries have moisturizing and purifying properties.

How many blackberries to eat per day

To get the benefits seen above, it is enough to eat one serving of blackberries a day which is equivalent to about 150 grams. More practically, a serving is about 15 blackberries. It is advisable to consume them when they are naturally in season, therefore in the summer, to stock up on all the nutrients that nature makes available.

More: recommendations for use

Unfortunately, due to their easy perishability, fresh blackberries are difficult to find on the market, but they can easily be bought frozen. In summer we can find them by taking walks in the woods, probably the best places to collect them.

After a thorough cleaning we can consume them alone or add them to a yogurt or ice cream, or, if we have a good quantity, turn them into a jam or a jam that we can use to garnish our tarts even in winter. If purchased or harvested fresh it is possible to keep them in the refrigerator for a maximum of a couple of days but a useful tip is certainly to consume them immediately.

The alternative uses of blackberries

All parts of the blackberry plant are traditionally used for medicinal preparations. From the root, for example, good amounts of tannins are extracted which have an astringent effect, especially on the mucous membranes of the digestive tract, so tea prepared from blackberry root can be used to treat diarrhea or other intestinal disorders.

Furthermore, roots, buds and leaves are used to treat inflammation of the mouth and gums. With the decoction of blackberry leaves you can gargle and wash useful against sore throats and irritations of the oral cavity. Blackberry juice can also be used to prepare face masks with refreshing and astringent effects.

Contraindications of blackberries

It cannot be said that blackberries have real contraindications, simply their consumption must be limited by those who are predisposed to episodes of diarrhea, due to their high fiber content and by those suffering from intestinal problems such as diverticulitis.


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