Blackberries are associated with many health benefits
Blackberries are not only tasty, they are also very healthy. The nutritionist Julia Zumpano of the Cleveland Clinic (USA) discusses the health benefits of eating blackberries.
Blackberries to treat diseases?
„Throughout history, people have used blackberry fruits, leaves, and shrubs to cure a variety of ailments‘ reports Zumpano in one press release the Cleveland Clinic. Even though these medicinal uses have been replaced by other methods today, blackberry consumption still sticks with one variety of health benefits tied together.
Blackberries have many healthy ingredients
Blackberries are so healthy because they contain many Vitamins, minerals, fiber and antioxidants contain. All ingredients essential to human health. Antioxidants, for example, are known to reduce inflammation and protect against many diseases, including Krebs.
Another benefit of blackberries is that they only few calories and carbohydrates contain. According to Zumpano, a cup of blackberries contains only 62 calories and 13.8 grams of carbohydrates.
Blackberries are also an excellent source of Vitamin C, Vitamin K and Manganese. The human body needs these nutrients for various functions.
The included Vitamin C is very important, for example, for a strong immune system, the healing of wounds and the absorption of iron. Vitamin C acts as an antioxidant and binds free radicals, which can lead to cancer, explains the nutritionist.
Vitamin K play an important role in blood clotting and bone health Mangan promotes energy production, protects cells from damage, and is important for immunity, bone growth, reproduction, and blood clotting.
The nutritionist further reports that just one cup of blackberries per day contributes to the recommended daily dose for absorbing the above nutrients.
Blackberries improve digestion and blood sugar levels
Blackberries also contain many fiber, of which most people eat too little. This is at increased risk for heart diseases connected, explains Zumpano.
Fiber is a type of complex carbohydrate. The human body is unable to digest fiber. Dietary fiber is in insoluble fiber and soluble fiber distinguished.
Insoluble fiber passes through the digestive system. They don’t get broken down and help keep food and waste moving what constipation and bloating prevented.
In contrast, soluble dietary fiber is broken down in the intestine. They get into the bloodstream, that helps reduce unhealthy LDL cholesterol and contribute to Stabilization of blood sugar levels at.
One nutrition Having lots of fiber has far-reaching beneficial effects. For example, they help control weight, lower cholesterol, relieve constipation and help regulate blood sugar levels, according to the nutritionist.
Depending on age and gender will be about 25 to 40 grams of fiber needed daily. A cup of blackberries already contains 7,6 Gramm of the important dietary fiber, according to Zumpano.
Blackberries reduce inflammation in the body
Blackberries are particularly rich in so-called PolyphenolenWhich powerful antioxidants are. These protect against the effects of stress by destroying unstable molecules (free radicals) that would normally damage cells, explains the expert.
Also contain blackberries a Polyphenol with the label Anthocyan, which is helpful in treating inflammation. Chronic inflammation can be caused, for example, by an overstimulation of the immune system due to an unhealthy lifestyle, stress or a long-term illness.
Such inflammation can lead to various diseases, such as cancer, heart disease, lung disease, and type 2 diabetes, Zumpano said.
Blackberries protect against cardiovascular diseases
The anthocyanins in blackberries may also help with cardiovascular disease and diseases of the heart and blood vessels. Cardiovascular diseases are often caused by atherosclerosis triggered. With atherosclerosis are stored Plaques in the arteries, which can trigger the following diseases:
- Heart attack,
- kidney disease,
- peripheral artery disease,
- Stroke.
Usually, plaques form as a result of high cholesterol, high blood pressure and inflammation. According to Zumpano, it’s unclear whether anthocyanins lower blood pressure, but improvements in cholesterol levels and inflammation have already been reported in various studies.
For example, it was shown in one investigationthat anthocyanin intake is associated with lower levels of inflammatory proteins, higher levels of healthy cholesterol, and lower levels of unhealthy cholesterol.
Blackberries protect and improve brain function
Inflammation can also affect brain function. Anthocyanins increase according to one Study die blood flow to the brain and activate areas that control language, memory and attention, reports the nutritionist.
In addition, anthocyanins are associated with an improvement in speech and memory in people with mild or moderate dementia tied together.
Blackberries protect against the development of cancer
Anthocyanins contained in blackberries are able to slow down the development of cancer or even stop it completely. interpret like this studies out that anthocyanins DNA changes (mutations) that cause cancer.
In addition, they seem destroy cancer cells or at least to slow their growth, improve the effectiveness of chemotherapy and prevent tumors become cancerousexplains the nutritionist.
How often should you eat blackberries?
To benefit from the myriad of health benefits, blackberries should be one Part of a balanced diet be. For this it is recommended two servings of fruit a day to eat.
According to Zumpano, there is nothing wrong with eating blackberries as a daily portion of fruit. But the consumption of other fruits not only provides variety, it also helps the whole Range of nutrients and antioxidants to obtain, which are contained in other fruits. (as)
Author and source information
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Cleveland Clinic: The Small Yet Powerful Blackberry: Why You Should Eat Some Today (veröffentlicht 31.08.2022), Cleveland Clinic
- Y. Zhu, W. Ling, H. Guo, F. Song, Q. Ye, et al.: Anti-inflammatory effect of purified dietary anthocyanin in adults with hypercholesterolemia: A randomized controlled trial; in: Nutrition, Metabolism & Cardiovascular Diseases (veröffentlicht Volume 23, ISSUE 9, P843-849, 01.09.2013), Nutrition, Metabolism & Cardiovascular Diseases
- Roberto Mattioli 1, Antonio Francioso, Luciana Mosca, Paula Silva: Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases; in: Molecules (veröffentlicht 21.08.2020), Molecules
- Bo-Wen Lin, Cheng-Chen Gong, Hai-Fei Song, Ying-Yu Cui: Effects of anthocyanins on the prevention and treatment of cancer; in: British Journal of Pharmacology (veröffentlicht 20.09.2016), BJP
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.