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Food

Blackberries: Nutritional Benefits That Keeps the Doctor Away

It’s berries season! More specifically, it’s the ideal harvesting time for blackberries, but so what right? Well, what if I told you that blackberries have a lot more nutritional benefits than what you thought it had. I’m talking about nutritional benefits that may actually improve your overall health and wellbeing. Let’s take a deeper look at why blackberries should start being incorporated into your daily diet.

1. They are FULL of FIBER!

Fiber is a non-digestible carbohydrate and it’s calorie-free! The average American typically don’t consume the daily recommended amount of fiber (Women:25g and Men:30g). High consumption of fiber can lower the risk of:

  •  Constipation
  •  Heart disease
  •  Cholesterol.

1 cup of blackberries equals to about 7.6g of dietary fiber

2. They are a great* source of vitamin C

Vitamin C is an antioxidant that aids in so many different parts of our body. Sufficient consumption of vitamin C can help with:

  •  Iron absorption
  •  Prevent scurvy
  •  Improve the immune system
  •  Develop collagen (great for the skin)
  •  Aids in wound healing

For those, that may have low iron levels pairing a food high in iron with a fruit high in vitamin C helps your body better absorb the iron.

  •  For example, have a spinach (iron) and egg (iron) omelet with a side of orange juice (vitamin C).

1 cup of blackberries equals to about 30.2g of vitamin C

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3. Menstrual Regulator

Blackberries are a great source of Vitamin K.

Vitamin K aids in blood clotting, which is beneficial, when you cut yourself or on your menstrual cycle.

A deficiency in vitamin K can lead to:

  • Heavy menstrual periods
  • Excessive bleeding for wounds and punctures
  • Blood in the urine and/or stool
  • Easy bruising 1 cup of blackberries equal to 28.5 micrograms of vitamin K

Different ways to incorporate blackberries in your diet include:

  • In smoothies (add milk/plant-based milk or another protein supplement)
  • In oatmeal/ whole-grain cereal
  • On salads
  • In your water
  • In Greek yogurt
  • In protein pancakes
  • Mix it in with other fruits and make a fruit salad

Written by Kimberly Rodriguez

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