15 amazing benefits of eating blackberries

One of my favorite things to eat are blackberries. Those of you who know me well know that this is one of my favorite foods and I use blackberries daily in my smoothies and as a frequent snack. As I was researching about blackberries, I was amazed at the incredible studies that have been done on the power of this little fruit that packs such an important health punch. Today I am so excited to share with y'all 15 Amazing Benefits of Eating Blackberries:

1. May Help Prevent and Slow the Growth of Cancer

Blackberries are known for their ability to work as a cancer-fighting food due to the rich antioxidants that are found in the fruit. Blackberries contain plyphenois, which is a class of antioxidants known for their cancer-fighting abilities. A study completed in 2004 showed that the extract from fresh blackberry was found to exhibit tumor-preventive effects on a line of human lung cell Cancer. A study completed in 2006 at UCLA investigated the successful effects of six different berry, including the blackberry, on the growth of prostate, oral, colon, and breast cancers. In this study they found that each of the berry extracts prohibited Cancer growth to some degree, and more research studies have been ordered to continue to see the impact that these berries have on treating cancer. 

While the causes of cancer and all chronic and terminal illnesses are complex and are unique to each individual, the mutation of DNA and healthy cells in particular is what leads to the growth of different diseases, so eating as much antioxidant rich foods as possible, such as blackberries, helps to suppress the mutation. In addition this helps the immune system and the body as a whole. 

2. Excellent Source of Vitamin K

One serving of blackberries has over a third of the daily recommended value of Vitamin K. Vitamin K is beneficial for the strength of our bodies, and also is known to play a part in helping prevent and fight prostate, colon, stomach, nasal, oral, and liver cancers. 

In addition to this Vitamin K helps to promote healthy blood clotting in the body.

3. Defense Against Endothelial Dysfunction

Endothelial Dysfunction is characterized by the abnormal functioning of inner lining of our blood vessels. In scientific studies that have been performed blackberries have shown to provide protection against endothelial dysfunction.

4. Helps Protect and Maintain Your Heart

According to a group of researchers from Policlinico Universitario in Italy, a study done in 2003 showed that the antioxidant activity of blackberry juice on vascular tissue damaged can be helped by the compound anthocyanins which is found in blackberries. It was found that the specific properties within blackberries helped protect your cardiovascular system.

5. Low Sodium Food

Looking to watch your salt intake? Blackberries are a very low sodium food that delivers lots of vitamins. 

6. Helps You Look Younger

Studies show that consumption of blackberries helps to promote healthy tightening of tissues in your body, which is a great non-surgical procedure to make skin look younger. 

7. Improves Brain, Cognitive, and Motor Function

"Nutritional Neuroscience", a medical journal claims that blackberries can help you maintain motor and cognitive skills as you grow older. The study showed that berries improved not only balance, but improved coordination over a period of time.

One of the reasons for this is the high levels of manganese that is found in blackberries. Manganese is vital to proper brain functioning and is found in the synapses of your brain. In a recent study that has been done it was shown that a manganese deficiency is linked to brain conditions like epilepsy.

8. Helps to Lower Inflammation and Intestinal Discomfort

Blackberries are a food that you should consume regularly if you are looking to help your body reduce chronic inflammation. Blackberries naturally cause a reduction in inflammation and allow your body's processes to happen as they should.

In addition to this the high tannin content in blackberries helps to reduce intestinal inflammation, alleviate hemorrhoids and even help soothe the effects of diarrhea.

9. Protects against Stomach Ulcers

One study found an 88 percent reduction in the stomach ulcers of patients who were given ellagitannins (a type of antioxidant) that is found in blackberries. Researchers concluded that this was due to the reduced inflammation of the lining of the stomach, as well as a drop in the oxidative stress that is known to be partially responsible for ulcers.

10. Helps Strengthen the Immune System

11. Helpful for Weight Loss

Blackberries are very low in sugar and help to assist healthy weight management. The fiber content in blackberries also helps to clean the bowels, which helps to remove toxins. In addition to this, blackberries are high in fiber but very low in calories, which makes them an excellent snack.

12. Beneficial for Oral Health

According to a study completed at Oregon State University, blackberries contain gallic acid, ellagic acid, and rutin which are compounds that may have antiviral and antibacterial properties. Two additional studies done at the University of Kentucky and the University of North Carolina specifically studied the effects of blackberry extract on antibacterial properties on oral health. After testing nearly a dozen different kinds of bacteria, they concluded that blackberries had a unique ability to keep pathogens. 

13. Helps to Regulate Menstrual Health

If you struggle with PMS, one solution may be to introduce more blackberries into your diet. Vitamin K (as mentioned above) may help those with excessive bleeding and also is known to help regulate hormone function in the body. In addition to this the high levels of manganese and calcium (both found in blackberries) may help to alleviate mental and physical PMS symptoms. 

14. Helps Maintain Healthy Eyesight
Blackberries contain Lutein which is a protective pigment that is in the area behind the retina. Consumption of blackberries may help to enhance vision and also protect your eyesight from various eye diseases.

15.  Helps Maintain Beautiful Skin
Because blackberries contain so many "skin friendly" vitamins, blackberries help to maintain beautiful looking skin and even helps prevent the skin from wrinkling. In addition to this studies have shown that the Vitamin C that is present in blackberries is also responsible for the formation and strengthening of collagen structure which helps to keep the skin toned and tightened.

If you are looking for other berries that have health benefits I have also shared about the following berries on the blog:

 // 10 Unique and Incredible Health Benefits of Black Raspberries // 

// 10 Amazing Benefits of Raspberries /

// 9 Surprising and Amazing Health Benefits of Strawberries // 

What about you? Have you found any amazing benefits or helpful from consuming blackberries? I would love to hear how you incorporate blackberries into your daily life!