Blackberries – calories, nutritional values and curiosities
Summer is the time when blackberries appear on stalls and in stores. It is worth taking advantage of their benefits and include them in your diet. Blackberries are not as popular in our diet as other summer berries (strawberries, raspberries, blueberries, blueberries), which is a pity – they have many valuable properties and nutritional values. Let’s check what vitamins, minerals and other biologically active compounds we find in blackberries.
Blackberries – nutritional and healing properties
Blackberries are a very good source, among others vitamin C. Thanks to this, they have a good effect not only on the immune system, but also on our appearance. Vitamin C is essential for the proper synthesis of collagen. By consuming blackberries, you take care of the proper tension of your skin. In addition, blackberries are also a good source of other vitamins affecting the skin, hair and nails, and here, of course, vitamins A (in the form of provitamin) and E. In addition, thanks to vitamin A, blackberries have a positive effect on our eyes, and thanks to vitamin E – fertility. Blackberries contain a lot of vitamin K1, therefore, people who have problems with blood clotting should often use them. Blackberries also contain B vitamins, especially B5 (pantothenic acid), B3 (PP, niacin), as well as B9 (folic acid) – so they are also good for pregnant women, the more so because this vitamin is found in the natural form as folate.
In blackberries you can also find a lot of minerals, including large doses of manganese, copper and zinc. This makes eating blackberries strengthen bones, nervous system and improve libido. Manganese present in large amounts in blackberries, is essential for the functioning of the brain. In addition, in women blackberries can also positively affect the premenstrual tone (due to the high presence of manganese and the presence of calcium). These fruits also contain a bit of potassium that cares for the work of the heart.
Blackberries are low in calories – in 100 grams of these fruits we find only 43 calories (kcal). They also have a low glycemic index – 25, which makes them ideal for people who need to lose weight, as well as those with insulin resistance and diabetes.
Blackberries are a very good source of dietary fiber, on average 100 g of raw blackberries provide about 20% of the daily requirement. Blackberry dietary fiber is both soluble and insoluble fiber. In blackberries we also find polyphenols, flavonoids, anthocyanins, salicylic acid and ellagic acid known for their health properties. Due to the mentioned phytochemicals and vitamins C and E, blackberries have a high antioxidant activity, so they fight with great power with free radicals, and thus indirectly prevent the development of various diseases, eg cancer.
It is worth knowing that the health benefits are also shown by blackberry leaves. Folk medicine often used them to relieve diarrhea and fever. Infusions from the leaves act astringent, disinfecting, diuretic and antidiarrheal.
Calories and nutritional values – blackberries
Ingredient Content in 100 g
Calories (energy value) 43 kcal / 180 kJ
Protein 1.39 g
Total fat 0.49 g
Carbohydrates 9.61 g
Dietary fiber 5.3 g
Blackberries – application in the kitchen
Due to the slightly sour taste, blackberries should be processed into jam – they will blend in nicely with more sweet cakes. During the season it is worth to make a tart with blackberries or cheesecake, otherwise you can freeze fruits and enjoy their benefits throughout the year. Some also make blackberry juice; adequately pasteurized without any problem will be suitable for consumption also in winter. It is worth adding it to tea or taking spoons in the period of increased incidence of colds and flu.
Many people like to eat also blackberries with cream and sugar; in a more diet version, you can serve them with yogurt and, for example, xylitol. Blackberries are also great under the crumble – sweet crumble will perfectly blend in with the slightly sour flavor of the fruit. They also perfectly match the addition of muffins and muffins. In the adult version it is also worth to make a blackberry tincture, which has a good effect on the circulatory system, and additionally contains a lot of antioxidants that protect the body against free radicals.
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