Blackberries are sweet and juicy which are more than just a tasty treat. They are also full of nutrients and phyto-chemincals that can boost the human health. This type of fruit could be frozen, raw eaten and canned and are popularly made into jams, juices, desserts, and even wine. In order to take advantage of this fruit, you should check out these health benefits of eating blackberries daily that are introduced below.
17 Health Benefits Of Eating Blackberries Daily That May Surprise You
I. Health Benefits Of Eating Blackberries Daily – Make Use Of Blackberries With Useful Tips
1. Antioxidant Potential
Blackberries include a profuse amount of helpful antioxidant that can protect the human body in multiple manners. Components, like flavonoids, phenolic acids, and flavonols, especially present in blackberries fight off those harmful oxygen free molecules as well as their action. This useful activity can protect the body from a variety of diseases resulted from oxidative damage that might be the underlying cause of a lot of fatal conditions.
2. Anti-Cancer Properties
One of the most health benefits of eating blackberries daily is cancer preventing. Blackberry fruit is efficient in defeating the building of cancer containing lung cancer, esophageal cancer and colon cancer. The micronutrients found in blackberries can exert chemopreventive effect and also prevent the proliferation of malignant cells. This fruit are rich anthocyanin. These anthocyanins offer the ability of fighting cancer. They can act as antioxidants, fighting off genetic mutations and cancer-causing tissue damage. They also have the ability to inhibit the cancer cell growth. According to some studies, anthocyanins can be beneficial in protecting the human skin from damage resulted by over-exposure to UV rays. As the UV rays play a main role in skin cancer development, so anthocyanins may provide some protection against skin cancer.
In addition, blackberries can protect women from the risk of breast cancer. Scientifically, estrogen hormone develops breast cancer cells in women’s body. By beating free radicals and estrogen from their body, blackberries should be added in women’s daily diet. Exactly, an acid in blackberries called ellagic works to reduce the formation of breast cancer cells, and estrogen will help women get bigger breasts.
Plus, folic acid and vitamin B are high in blackberry so these nutrients work to repair cells and reduce chromosomal defects in sperm.
3. Prevent Endothelial Dysfunction
This type of fruit supplies people with the ability to protect the endothelial dysfunction that is featured by the abnormal functioning of inner lining of blood vessels. Blackberries include beneficial components like cyaninding-3-O-glucoside which defeats oxidative activities and assists the body in normalizing multiple important factors implicated in such conditions. Moreover, it can be useful in decreasing the DNA and protects against such vascular failure.
4. Cognitive Benefits
Also extending the benefit in enhancing the cognitive functions of the human body, blackberries are recommended to consume regularly. Polyphenolic components found in blackberries can slow down the age-related reduction in cognitive and motor activity. Thus, regular intake of blackberry might prove helpful in increasing the memory performance and enhances neuronal and behavioral functions.
5. Improve Digestive Health
In fact, blackberries are a rich source of both soluble and insoluble fiber, which are necessary for the optimum function of digestive health. The insoluble fiber in this fruit can encourage better and easy absorption of water in your large intestine and contributes bulk to your stools. By this way, you will be able to improve bowel movements, get rid of constipation and boost digestion health.
Patients who suffer from colorectal and anorectal problems are not aware of their habits, which vary from normal. As their problems stem from childhood as lifelong habits, they have no comparison; most of them assume that their heath conditions are normal.
They, therefore increase high risk of diverticulosis, colon cancer, diverticulitis, fistula, hemorrhoids and fissure with their bowels. At some instances, they may suffer from chronic constipation.
The main cause of their chronic constipation is the lack of adequate fiber. In fact, dietary fiber is obtained from foods, and portion of plants which people do not eat or consume. While starches, vitamins and sugar, are broken down into essential nutrients and they are absorbed by human intestines, cell walls aren’t digested and continue to form important components of the bulk, stool and roughage. A typical example of fiber is cellulose; and blackberries and other fruits in the berry family are high in fibre, so consume this kind of fruit to reduce anorectal and colorectal problems.
Moreover, blackberries are a good source of tannin. This nutrient presents in blackberry that aids in tightening tissues. Also, it also helps reduce stomach defects and help consumers get rid of intestinal inflammation.
6. Good For Cardiovascular System
Due to the content of flavonols , blackberries are considered as heart healthy fruits. Also containing other beneficial components, like fiber and magnesium, blackberry prevents the arteries from being blocked and boosts smooth flow of the blood. This will decrease the potential risk of heart diseases like atherosclerosis, stroke, and maintains cardiovascular health. Besides, magnesium content in blackberries can assist people in regulating their blood pressure levels and prevent cardiac arrhythmia as well as irregular contraction.
7. Boost Immune System
Blackberries can be useful in improving immunity of the body thanks to the presence of vitamins and minerals and phytoestrogens. Hence, regular consumption of blackberries can fight a lot of pathogens and protect the body from infections as well as other fatal diseases.
8. Manage Weight
Actually, blackberries have a low amount of sugar; thus, it can assist people in managing their weight. Due to the fiber content in blackberries and very few amounts of calories, this can be efficient in cleaning the bowels as well as weight management.
9. Healthy Bones
Blackberries include vital minerals like calcium and magnesium which are necessary for maintaining healthy bones. Normally, calcium can strengthen the bones while magnesium facilitates the absorption of potassium and calcium in the body. Apart from this, phosphorus mineral found in blackberries supports the regulation of calcium and helps in forming strong bones, and also plays an important role in maintaining appropriate cellular functioning.
10. Healthy Eyes
When it comes to health benefits of eating blackberries daily, this fruit is beneficial in protecting the healthy eyes. People should consume blackberries regularly as they can protect their eyes from ultra-violet radiations attributing to the appearance of lutein. Moreover, vitamin and anthocyanosides content appearance in blackberries increases the eye vision and protect the human eyes from different diseases, like macular degeneration, night blindness, and cataract.
11. Healthy Blood Clotting
Blackberries include vitamin K that helps in normal clotting of blood. It can help in avoiding excessive bleeding from slight injuries and assists in healing wounds. Vitamin K appearance in blackberries plays a critical role in protecting your bones from osteoporosis.
12. Beneficial In Pregnancy
If you are a pregnant woman, you should make use of blackberries. They contain a high content of natural folate, which contributes in growing the tissues and cells, and also reduces birth defect risks in the babies. Besides, folate is an important nutrient required for good cellular functioning for people at all ages. Vitamin C plus with other antioxidants can boost the power of disease fighting of the expectant mother. In other words, the appearance of minerals like magnesium, iron, phosphorus, calcium in blackberries will strengthen the bone and contribute in keeping the pregnant women healthy. What is more, blackberries have a refreshing taste, making it a delicious, healthy choice for a rapid snack during pregnancy.
13. Oral Health
The leaves as well as bark of blackberries plant can be consumed traditionally. The leaves are used to cure mild inflammation of the gums.
The leaves and bark of the blackberry plant have been consumed traditionally. Their leaves have been used to treat mild inflammation of the gums.
According to researches from the University of North Carolina, and the University of Oregon State University in 2012, eating blackberries killed oral bacteria, which cause illness. As for the researchers at the University of Kentucky, blackberry extract affected anti-bacterial properties on the periodontal health. The test on 10 different kinds of bacteria shown that blackberry killed pathogens, and the anti-inflammatory, plus anti-viral properties can prevent and cure periodontal infections.
14. Good For Skin
In addition to the health benefits above, blackberries could serve people as a tasty aid in maintaining glowing, beautiful skin. It is jam packed with a variety of skin friendly nutrients and different antioxidants. Here are some of the most useful skin health benefits of eating blackberries daily:
- Fight Free Radicals
Blackberries include antioxidants such as polyphenols and anthocyanocides in abundance that can help in defeating free radical damage and negative sun effects. Furthermore, they also consist of collagen-forming vitamin C, and a small amount of vitamin A. Acting as antioxidants, these vitamins can protect their skin cells from the damage resulted by free radicals that contribute to skin aging. Therefore, consuming regularly blackberries could protect the skin against UVA and UVB damage and aids in skin cell renewal.
- Hydrate The Skin
Keeping hydration is necessary for glowing, healthy skin. The simplest way to get hydration is to drink plenty of water. Blackberries, on the other hand, consist of over 85% water coming with a large amount of fiber. All of these substances improve your skin condition naturally. It is recommended that you should consume blackberries regularly in order to detoxify your own body and maintain your skin’s elasticity as well as keep it hydrated from inside. Besides, you can make a face mask by mixing blackberries juice with a tsp of honey. Then, apply the mixture on your face and neck before washing off with lukewarm water. By this way, you can hydrate your own skin while still supplying essential nutrients to it.
- Rejuvenate Your Skin
Because of large amounts of vitamin A, C, and K in blackberries have skin rejuvenation properties. Their seeds are high in omega-3 as well as omega-6 fatty acids that are critical for healthy skin. Just prepare a face mask via grinding blackberries. Blend them with fresh yogurt, a pinch of nutmeg powder and lemon juice. Apply this mask on the face and neck. Then, after 30 minutes, rinse it off with lukewarm water. Regular application of the face mask will rejuvenate and ensure moisturized, smooth, and hydrated skin.
Check out: unique techniques to eliminate acne.
- Clean Oily Skin
Blackberries could help in detoxifying and cleansing the skin. If your skin is oily, prepare a natural skin cleanser by using a face mask made by 2 tbsp of fullers’ earth with 1 tbsp of blackberry juice to create a thick paste. If you are suffering from acne, then add some drops of tea tree oil. Dampen the face before applying the mixture to your face. Leave it on your skin for about 2 minutes for removing excess oil and shrinking the pores. Then, wash off it gently.
15. Helpful For Hair
The antioxidants found in blackberries are proven to be good for the hair. There are some ways in which they could support healthy, smooth hair. Vitamin C is a powerful antioxidant which is largely responsible for healthy collagen, making hair healthy. The blackberry fruit extract has antioxidant properties which can combat the damaging and harmful effects of the environment on the hair, therefore preventing hair problems.
16. Aids In Curing Diabetes
A cup of blackberries contains 30% of a daily amount of fiber. The movement of fiber through digestive system allows for a breakdown of foods. This breakdown of foods even helps to curtail extremes related to sugar uptake from the digestive system. An excess of sugar uptake can produce the blood sugar spike. The lack of sugar uptake may produce the quick blood sugar drop and upset the blood sugar balance. Fiber in blackberries can help avoid both of these extremes.
According to a research from the Human Nutrition Research Center, eating a cup of blueberries daily can help to reduce oxidative stress in 2 regions of human brain and protect neurons. In fact, most fruits and vegetables with the dark violet color can work to fight off fee radicals, a key component damages DNA, many health dysfunction, cell membranes and many diseases related to aging. The findings shown that people those ate one cup of berries per day performed 5% better on anti-aging than others without eating this fruit regularly.
Blackberry is a multipurpose plant with its usage varying from foods, major medicinal benefits, to beauty effects. The health benefits of eating blackberries daily above hopefully can help you take advantage of this powerful fruit easily to get better health.
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