Ruru Kitchen | Benefits of Blackberries

Benefits of Blackberries

Health benefits of Blackberries


Sweet yet tart blackberries are a summer staple. But the benefits of these berry beauties go well beyond their yummy taste. Blackberries have impressive health benefits, too.


They’re packed with vitamin C


Just one cup of raw blackberries has 30.2 milligrams of vitamin C. That’s half the daily recommended value. Vitamin C is integral to collagen formation in bones, connective tissue, and blood vessels. Vitamin C may also help you:

  • Heal wounds

  • Regenerate the skin

  • Reduce free radicals (molecules released by toxins) in the body

  • Absorb iron


They’re high in fiber


Most people don’t get enough fiber in their diet. That’s a problem: A low-fiber diet has been linked to digestive problems like bloating, constipation, and stomach pain. Not getting enough fiber may increase your risk for heart disease.


A high-fiber diet may help you:


  • Reduce cholesterol

  • Promote regular bowel movements

  • Manage blood sugar levels by slowing the rate of sugar absorption

  • Make you feel fuller for longer after eating


Great source of vitamin K


Vitamin K is the reason why you don’t bleed profusely when you cut yourself: It helps your blood clot. Vitamin K also plays a role in bone metabolism. Vitamin K deficiency may lead to bone thinning and bone fractures. It may cause easy bruising, heavy menstrual bleeding, and blood in the stool or in the urine.


If you take blood thinners, make sure to eat a consistent or reduced amount of foods high in vitamin K like blackberries, green leafy vegetables, soybeans, and fermented dairy foods. Speak to your doctor regarding the amount you can eat.