Although they are not the most popular berries, blackberries or blackberries They are rich in nutrients and other compounds that support good health. Buy the berries when they are in season and freeze the whole fruit, without sugar or syrup, to enjoy them throughout the year. Try adding them to a small fruit salad or oatmeal to reap their benefits, or eat a couple of blackberries with another protein-rich food, such as low-fat yogurt for a snack that provides plenty of satiety.
Low calories and fat
Blackberries are low in calories and fat, making them easy to fit into your daily meal plan, if you're trying to lose or maintain your weight. One cup has only 62 calories and less than one gram of fat per serving. If you are monitoring your daily calorie intake, eat some as a snack to calm your cravings for something sweet, without ruining your calorie allowance.
High dietary fiber content
Women between 19 and 50 need 25 grams per day of dietary fiber, and men should consume about 38 grams. High-fiber foods help make you feel satisfied, as they absorb water and high-fiber diets can help lower blood cholesterol levels, according to the Colorado State University Extension. Blackberries have a higher fiber content than many other fresh fruits, with 7.6 grams of fiber per cup.
Rich in vitamin C
Fresh blackberries contain 30, 2 milligrams of vitamin C, per serving of a cup, which is just over 40 percent of the recommended 75 milligrams per day for adult women and near the 33 of the 90 milligrams recommended for adult men. The body does not store vitamin C, so it is important to get enough through diet or supplements. Eating blackberries regularly gives a good start to your daily needs for this vitamin that helps the body produce collagen for healthy skin, cartilage and blood vessels.
Antioxidants and antibacterials
Blackberries are rich in antioxidants, which are chemicals that fight cell damage caused by free radicals in the body. The content of antioxidants and other fruits of the forest is quite high, a little higher than that of blueberries, another berry known for its high content of antioxidants. Blackberries also have antibacterial properties. A 2013 study published in the "Journal of Periodontal Research" found that its extract was effective in reducing the activity of several oral bacteria.