A registered dietitian lists seven blackberry benefits, including how the fruit supports the immune system and heart health.
Plus, recipes to try.
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Berries are the sparkling gems in the treasure chest that is the produce section.
New York City-based registered dietitian nutritionist
Bright blueberries, radiant raspberries, ruby-red strawberries…theyre all bursting with nutritional benefits.
Blackberries, the deepest hued of the berry world, is no exception.
(Their botanical name is rubus fruticosusif you want to get fancy.)
Theyre actuallypretty easy to grow,if you have the space.
If you need some inspo on why exactly you may want to up your blackberry consumption, stay tuned.
Here, registered dietitianIsabel Smith, RDexplains the key blackberry benefits.
Plus, get ideas for more ways to get your fill.
Blackberry benefits every healthy eater should know
1.
Blackberries are high in antioxidants
All berries are rich in antioxidants, and blackberries are no exception.
New York City-based registered dietitian nutritionist
In fact, of all the berries, antioxidant content is highest in blackberries, blueberries, and cranberries.
Antioxidantsare molecules that fight free radicals in your body, Smith says.
Antioxidants have the ability to decrease or prevent the effects of free radicals, she says.
Adding more blackberries to your diet can help you get there.
One cup haseight gramsof the nutrient, roughly a fourth of what you need for the whole day.
Just one cup of blackberries contains 30 milligrams of vitamin C, which is half the daily recommended value.
Chicken noodle soup may be your immunity booster in cold weather, but blackberries can be your warm-weather fix.
Vitamin K is essential for bone health, she says.
Vitamin K is a fat-soluble vitamin that makes proteins for healthy bones and normal blood clotting.
Bet you definitely want to uptake your blackberry intake after hearingthat.
Magnesium is a miracle worker for our bodies andabsolutely essential, Smith says.
Without getting enough, blood pressure can raise to unhealthy levels.
Potassium also helps the body process carbohydrates, converting the glucose in carbs into sugar.
Keep reading for some ideas.
Blackberry cobbler
Is there a more classic summer dessert than cobbler?
The cobbler in this recipe only takes 10 minutes to prepand the blackberries of course are the starring ingredient.
Its also 100 percent vegan; soy milk is used in place of cows milk.
Top it off with somevegan vanilla ice creamfor a truly next-level treat.
Thats a lot of antioxidants.
Heres the kicker: Theres no refined sugar in this recipe, either.
The berries and banana give enough sweetness that the recipe doesnt call for any refined sugar all all.
(A touch of honey and vanilla extract help on that front, too.)
Make the loaf on Sunday and youll have breakfast ready for the whole week.
5.Thai blackberry basil chicken
For a more savory way to eat blackberries, try this Thai-inspired dish.
Not a meat eater?
Simply swap the chicken for tofu.
6.Brie and blackberry flatbread pizza
Um, most underrated pizza topping ever?
(Hey, its no less weird than pineapple, right?)
A bite of this pizza will make you a blackberry pizza believer.
Use brie as your go-to cheese for this recipe; it pairs perfectly with the blackberries.
Share your favorite blackberry recipe inWell+Goods Cook With Us Facebook group.
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