Blackberry season is not far off and, for me, the memories of my grandmother’s blackberry jam always comes to mind. She loved to pick blackberries and was one of the best berry jam makers that I have ever known.
The health benefits of blackberries are numerous. While at their peak season, blackberries are a very nutritious snack or dessert. In fact, just one cup of fresh blackberries contains 62 calories, 1 gram of fat, 15 carbohydrates, 8 grams of fiber, 2 grams of protein and only 1 mg of sodium. Blackberries can be a healthy and delicious addition to smoothies, teas, pies, cobblers, jams, cakes, etc.
Blackberries are high in gallic acid, rutin and ellagic acid, a known chemopreventative, with anti-viral and anti-bacterial properties as well. With their dark blue-black color, blackberries have one of the highest antioxidant levels of fruits regularly tested. What this means for people who eat blackberries is that they are eating a fruit that is known to prevent or reduce the risk of breast cancer, cervical cancer, pancreatic cancer, and gastrointestinal cancer. Folate is another very important vitamin found in blackberries. Folate has been shown to reduce the risk of Alzheimer’s disease. Most people are surprised to learn that blackberries contain heart healthy Omega 3 fatty acids.
- High in Vitamin C and fiber both of which have been shown to help reduce the risks of certain cancers.
- Contains high levels of anthocyanins (83-326 mg/ 100g) which work as antioxidants to help fight free radical damage in the body and give berries their deep dark color.
- The antioxidant level of foods can be measured as ORAC (Oxygen Radical Absorption Capacity). The ORAC value of Evergreen blackberries is 28 µmoles/TE/g, slightly higher than blueberries.
- Evergreen blackberries contain ellagic acid, a phenolic compound shown to have anti-carcinogen, anti-viral and anti-bacterial properties. The ellagic acid levels of Evergreen blackberries is 3.69 mg/g of dry weight.
Source: Oregon Raspberry & Blackberry Commission
Health Benefits of Blackberries
- helps fight free radicals
- antibacterial properties
- beneficial for intestinal inflammation
- may help infections
- may relieve hemorrhoids
- heart protective
- low in calories
- high in fiber and nutrients
- antioxidant activity
- contains anthocyanin compounds
- positive impact on motor & cognitive skills
- helps short-term memory
- antiviral properties
- helps periodontal health
- rich in bioflavonoids
- promotes healthy tightening of tissue
- soothes the effects of diarrhea
- juice can also be used to regulate menstruation
- vitamin K content aids in muscle relaxing
- ellagic acid content is cancer preventative
- may lower cholesterol
- contains Omega 3 fatty acids
Refreshing Blackberry Tea Recipe
(adapted from Southern Living)
3 Cups organic blackberries, fresh or frozen
1 Cup organic sugar or raw honey
4 Cups boiling purified water
2 family sized organic tea bags
2 ½ Cups cold purified water
extra blackberries for garnish
1. In a large container combine blackberries & sugar. Use a wooden spoon & smash sugar & berries together.
2. Add 4 cups boiling water to the 2 family sized tea bags. Let tea steep for 3 minutes. Discard tea bags.
3. Pour tea over blackberry mixture & let stand 1 hour. Stir to dissolve sugar.
4. Pour tea mixture through a wire mesh strainer into a 2 quart pitcher. (Discard the crushed solids, or save for another use, such as adding to a smoothie.) Pour the cold water into the tea. Cover and chill until ready to serve. Garnish with extra berries or mint if desired. Enjoy!
References and Research
Marshall G. Miller, Barbara Shukitt-Hale. Berry Fruit Enhances Beneficial Signaling in the Brain. Journal of Agricultural and Food Chemistry, 2012; 120203155528007 DOI: 10.1021/jf2036033
Riso P, Klimis-Zacas D, Del Bo’ C, Martini D, Campolo J, Vendrame S, Møller P, Loft S, De Maria R, Porrini M. Effect of a wild blueberry (Vaccinium angustifolium) drink intervention on markers of oxidative stress, inflammation and endothelial function in humans with cardiovascular risk factors. Eur J Nutr. 2013 Apr;52(3):949-61. doi: 10.1007/s00394-012-0402-9. Epub 2012 Jun 26.
Arpita Basu, Mei Du, Misti J. Leyva, Karah Sanchez, Nancy M. Betts, Mingyuan Wu, Christopher E. Aston,Timothy J. Lyons. Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. J. Nutr. September 1, 2010 vol. 140 no. 9 1582-1587.
Neto CC. Cranberry and blueberry: evidence for protective effects against cancer and vascular diseases. Mol Nutr Food Res. 2007;51:652–64.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.
Loretta Lanphier, NP
Loretta Lanphier is a Traditional Naturopathic Practitioner, Certified Clinical Nutritionist, Holistic Health Practitioner, and Certified Clinical Herbalist. She is the CEO and Founder of Oasis Advanced Wellness in The Woodlands, Texas.
With more than 25 years of experience in natural health and wellness, Loretta has devoted her career to studying and researching natural medicine, whole-body wellness, hormone wellness, healthy aging, clinical nutrition, weight management, herbal remedies, and non-toxic approaches to cancer support. She remains actively involved in researching and developing natural health protocols, educational resources, and products designed to support the body’s remarkable ability to heal and maintain optimal health.
A Stage 3 colon cancer survivor since 2001, Loretta brings a unique and deeply personal perspective to her work. Having experienced the healing journey from both sides, as a patient and a practitioner, she understands the importance of addressing the whole person and root causes rather than focusing solely on individual health concerns and symptoms. Her personal experience continues to inspire her passion for educating and empowering others to take an active role in their health and well-being.
My passion has always been helping others understand what it takes to keep the whole body healthy through natural, non-toxic approaches that support the body’s God-given ability to heal.
Loretta also serves as Chief Wellness Officer for Dr. Edward Group, DC, contributing to natural health education, wellness program development, and research.
Read Loretta’s personal cancer journey: Cancer: The Path to Healing. Loretta is a Contributor and Editor of the worldwide E-newsletter Advanced Health & Wellness.
