These black beauties are one of the most nutritious berries around. Blackberries are high in vitamin C, vitamin K, manganese and fibre, and are rich in antioxidant anthocyanins and ellagic acid. Researchers have even found that people who eat more flavonoid-rich foods such as berries tend to have a lower risk of Parkinson’s disease, although that type of study can’t prove the berries are the cause.
Wellness
Immunity Blackberries contain around twice as much vitamin C as blueberries, and vitamin C supports the normal function of your immune system.
Digestion With around 8 grams of fibre per cup, blackberries are one of the highest-fibre fruits, which supports regular, healthy digestion.
Antioxidants Anthocyanins (the pigments that make blackberries so dark) and ellagic acid are antioxidants that help protect your cells from everyday oxidative stress. Research into their effects on long-term health is ongoing and promising.
Brain health Diets rich in berries have been linked with better memory as we age.
Bone health Blackberries provide vitamin K and manganese, both involved in healthy bones.
Pregnancy Blackberries provide some folate, one of the nutrients needed for a healthy pregnancy, alongside the folic acid supplement your doctor will recommend.
Weight management
Low in kilojoules One cup of blackberries has only around 260 kilojoules (62 calories).
High fibre The fibre keeps you feeling full and satisfied.
Sweet cravings A bowl of blackberries in place of packaged sweets is a delicious part of a healthy weight management plan.
Beauty
Collagen support The vitamin C in blackberries is needed to make collagen, which keeps your skin firm and helps wounds heal.
Cooking
Fantastic raw, why not use them in savoury salads? They add excellent colour as well as flavour.
As a fantastic sauce with game meats including quail, duck, pigeon and venison.
Marinate them with your favourite fortified wine and serve with fresh ricotta for a dessert with a difference.
Serve a blackberry butter with orange and five spice on a piece of seared salmon.
Set them in a tapioca jelly for a delicious light treat or a blackberry meringue pie.
“Go on, get out there and pick some berries, get some fresh air and have some fun with friends while you do your health a favour.” Just a tip: in Australia wild blackberry is a declared weed and is often sprayed with herbicide, so only pick from bushes you know are unsprayed, or head to a pick-your-own berry farm.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
