It’s August again, and I’ve just been blackberry picking with my mum – this has now become an annual event since my return from Vietnam, but these sweet and tart, juicy fruits are brimming with benefits from the phytonutrients they contain, which go well beyond their delicious taste, and an 80g serving (approximately 10 blackberries) count towards one of your five-a-day!
Blackberries are rich in protective plant compounds called anthocyanins, which are powerful antioxidants that give them their deep purple colour. Other antioxidant components such as phenolic acids, flavonoids, and flavonols, present in blackberries work against the harmful oxygen-free molecules and counteract their action and help boost our immunity as they have anti-inflammatory and anti-microbial properties; they also contain many nutrients like vitamin A, B, C and E along with potassium, calcium and magnesium. They are an excellent source of phytoestrogens which help the body to fight against various infections and pathogens.
BLACKBERRIES ARE PACKED WITH VITAMIN C
One serving of 100 grams (g) of blackberries contains 35 percent of an individual’s recommended daily allowance (RDA) of vitamin C. Vitamin C is an essential vitamin that plays an antioxidant role in the body, which means it helps with protecting the body’s cells against free radical-induced damage and also plays a role in the synthesis of collagen as it is integral to collagen formation in bones, connective tissue, and blood vessels.
Vitamin C also supports a healthy cardiovascular system, and one study demonstrated that an anthocyanin extract found in blackberry juice provided protective effects against heart disease.
Vitamin C may also help you heal wounds, regenerate the skin, reduce free radicals (molecules released by toxins) in the body, absorb iron (especially if you are anaemic and need iron supplements), shorten the common cold and prevent scurvy.
BLACKBERRIES MAY BE EFFECTIVE AGAINST THE DEVELOPMENT OF CANCER
In a study published by the Nutrition & Cancer Journal it was found that certain fresh blackberry extracts may help prevent tumour growth and the spread of cancer, including lung cancer, colon cancer, and esophageal cancer, although more research is required. Another study published in Nutrition and Cancer Journal to researchers of National Institute for Occupational Safety and Health found that blackberry extracts inhibit carcinogenesis and associated cell signaling, exerting a chemo-preventive effect which prevents the proliferation of malignant cells.
According to a book named ‘Cancer Uncensored’ by Christopher C. Evans blackberries can even initiate anti-cancer activity owing to the presence of anthocyanin in them.
Another study by the US National Institutes of Health also suggests that vitamin C helps reduce the formation of cancer-causing substances in the body, as Vitamin C acts as an antioxidant, which may also reduce oxidative stress in the body that can lead to cancer.
BLACKBERRIES ARE HIGH IN FIBRE AND MAY HELP THE DIGESTIVE SYSTEM
Apparently, most of us don’t get enough fibre in our diet, and according to a study published in 2013 in the British Medical Journal, insufficient fibre in our diets can increase the risk for heart disease.
A lack of fibre in the diet is also linked to digestive problems like bloating, constipation, and stomach pain. There are two types of fibre in food, soluble and insoluble and blackberries contain both types of fibre. Soluble fibre dissolves in water, and it is associated with lowering blood sugar levels by slowing the rate of sugar absorption and helping a person maintain a healthy level of cholesterol. Insoluble fibre doesn’t dissolve in water but supports healthy digestion, as it encourages easy and better absorption of water in the large intestine and adds bulk to the stools. It also makes you feel fuller for longer after eating and provides fuel to nourish healthy gut bacteria, aiding regular bowel movements and providing freedom from constipation.
BLACKBERRIES ARE A GREAT SOURCE OF VITAMIN K
Vitamin K is a necessary nutrient for blood clotting, which is essential for proper wound healing. It also plays a role in bone metabolism. Vitamin K present in blackberries is also essential for protein modification and plays an important role in protecting bones from osteoporosis.
Vitamin K deficiency can lead to bone thinning and bone fractures. It may cause easy bruising, heavy menstrual bleeding, and blood in the stool or in the urine, and if you take blood thinners, it’s a good idea to eat a diet rich in vitamin K.
BLACKBERIES CONTAIN VITAMIN A
Vitamin A serves several functions in the body; it supports the immune system, which combats infections and illness, and it also supports the growth and maintenance of teeth and bones, as well as keeping skin healthy.
Vitamin A is responsible for producing the pigments in the retina of the eye and helps to support sight, particularly in dim lighting.
BLACKBERRIES ARE HIGH IN MANGANESE
Manganese is a mineral we don’t hear much about, but it’s vital to healthy bone development and a healthy immune system. It also helps the body metabolize carbs, amino acids, and cholesterol and plays an important role in brain function.
Like vitamin C, manganese plays a key role in the formation of collagen. The enzyme that helps manganese form collagen, prolidase, also helps wounds heal properly and may also help prevent osteoporosis and manage blood sugar levels.
Deficiencies of manganese have been found to increase the risk of conditions such as epilepsy.
Don’t overdo it though, as too much manganese may be toxic, although you’re unlikely to get too much manganese in food amounts, though, unless you have a condition that prevents your body from eliminating excess manganese, like chronic liver disease or anemia.
BLACKBERRIES ARE BELIEVED TO BOOST BRAIN POWER
An animal study by the Nutritional Neuroscience Journal found that blackberries, if eaten regularly improved both motor and cognitive function which may provide benefits in humans; they found that consuming wild blackberries may provide a protective effect on the brain thanks to their rich polyphenol content.
Another study reviewing research in the Journal of Agricultural and Food Chemistry linked fruits like blackberries to improved brain health and prevention of memory loss caused by aging. The review concluded that antioxidants in berry fruits help fight free radicals and alter how brain neurons communicate. This may help reduce brain inflammation, which can lead to cognitive and motor issues common with aging.
BLACKBERRIES MAY BE ANTI-INFLAMMATORY AND CAN SUPPORT ORAL HEALTH
A study by the Journal of Periodontal Research in 2013, found that blackberries have antibacterial properties, as well as anti-inflammatory and anti-viral effects. There have been several studies examining the anti-inflammatory effects of blackberries; one in particular found that blackberries reduced inflammation in gastric conditions, such as stomach ulcers, by as much as 88%.
Another study found blackberry extract has antibacterial and anti-inflammatory abilities against some types of bacteria that cause oral disease; this potentially may offer a natural therapy approach against tooth infections; it may also offer protection against inflammatory conditions like arthritis, although more research is needed.
Blackberries also appear to have antiviral properties – research has shown that blackberry extract could help to treat cold sores when applied topically. Researchers caution that more study is needed but suggest blackberry extract may help prevent and control gum disease and cavities.
**Please note that this is not medical advice; the information provided in this article aims to discuss the various potential health benefits of blackberries, and is my opinion, based on my personal research.
BLACKBERRY AND APPLE CRUMBLE
If, like me you enjoy foraging for blackberries in August, check out my previous post Foraging for Blackberries for some delicious recipes, but here’s my favourite: Blackberry and Apple Crumble.
INGREDIENTS
- 400g (about 2 large) bramley apples
- 300g blackberries
- 100-150g demerara sugar, depending on the sweetness of the fruit
FOR THE CRUMBLE TOPPING
- 240g plain flour
- 180g butter, cold, cut into small pieces
- 120g demerara sugar
- Pinch of salt
YOU'LL ALSO NEED..........
- 2 litre shallow baking dish
METHOD
- Heat the oven to 190°C/170°C fan/gas 5.
- For the crumble topping, sift the flour and a pinch of salt into a mixing bowl, add the demerara sugar and butter and rub the mixture together with your fingertips until it resembles a light breadcrumb texture. Continue rubbing in until the mixture begins to stick together to form small pea-size clumps. Do not overwork it or the crumble will become heavy.
- Peel, quarter and core the bramley apples, then cut into into 2cm dice and place in a large mixing bowl. Add to the blackberries and mix together.
- Add the demerara sugar to the bowl of fruit and toss together well. Set aside for a few minutes until the fruit juices begin to seep out and make the sugar damp, then mix together once more.
- Spoon the fruity mixture into the baking dish, then pack it down into an even layer with your hands or the back of a spoon.
- Spoon the crumble mixture in an even layer over the top of the fruit. Bake for 35 minutes until the topping is richly golden brown and the fruit is bubbling hot and tender.
- Remove the crumble from the oven and leave to rest for 5-10 minutes. Serve hot with custard, crème fraîche, cream, ice cream or yogurt.
