Blackberries Have 5 Health Benefits
Here are a few good reasons for enjoying the berries all year long.
A summer staple are blackberries. At the farmer's market during the warmer months, you can find bushels. But you can (and should!) eat these superstar berries all year round; just look for them in the freezer section of your local supermarket. Because blackberries have such a high nutritious content, your body will appreciate you. Here are several straightforward methods to add fresh and frozen blackberries to your diet, along with five health advantages you might anticipate.
Blackberries have a lot of fiber.
A cup of fresh or 114 cups of frozen berries has roughly 60 calories and almost 8 grams of fiber. That amounts to roughly one-third of the daily recommended fiber intake. All that fiber will boost weight loss, lower cholesterol, increase satiety, and control blood sugar and insulin levels (more on that below). Furthermore, it will improve your intestinal health: The friendly bacteria in your gut that have been linked to immunity, mood, and anti-inflammatory properties are fed by blackberries since they are prebiotics.
They contain a lot of vitamin C.
A cup of raw blackberries provides nearly half of the daily requirement for vitamin C. This powerful antioxidant is necessary for the repair of DNA, the creation of collagen, and serotonin in addition to promoting immunity and healthy skin (the neurotransmitter that helps promote happiness and sleep).
Blackberries improve health bones.
One cup of raw blackberries has more than one-third of the recommended daily intake of vitamin K, which promotes blood clotting and is crucial for healthy bones. Numerous studies have revealed that vitamin K is necessary for the production of bones and that a deficiency is associated with a higher risk of fracture and osteoporosis. One cup of blackberries contains half the recommended daily dose of manganese, which supports bone health and collagen synthesis for healthy skin and joints.
They help blood sugar regulation.
At a score of 25, blackberries have a low glycemic index. (55 or higher is a high rating.) With only 7 grams of sugar per cup of fresh fruit, they are one of the lowest sugar fruits (compared to 16 grams in a cup of fresh pineapple chunks). They are a great choice for controlling insulin and blood sugar levels because of their high fiber content and low sugar content.
And protect your brain, too
Blackberries and other berries are high in antioxidants, which have been found to lower brain inflammation and alter neuronal communication. These results aid in preventing cognitive decline, age-related memory loss, and loss of motor coordination.
How to eat more blackberries
Everything from yogurt, garden salads, and whole grain side dishes to oatmeal or overnight oats can be enhanced with fresh blackberries. Additionally, they create a delectable topping for sweets like chocolate avocado pudding. A simple sauce can be made by blending bour water to drink.
Have you got a bag of frozen fruit? Of course, you can blend them into smerries with some honey and fresh ginger root, or you can add slightly mashed berries to yoothies or thaw them out and utilize them just like fresh berries. Frozen blackberries, some freshly grated ginger, and maple syrup can be sautéed in a sauce pan over low heat for an easy and delectable dessert. A crumble made from rolled oats, almond butter, and ground cinnamon should be placed on top of the heated berries.
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