What? Why? Blackberries
From My Kitchen: What a Nutritionist Eats & Why
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What?
Blackberries are juicy, deeply coloured and naturally rich in fibre and polyphenols. Often overlooked compared to blueberries, they’re actually one of the most antioxidant-dense fruits available. Fresh or frozen, blackberries add a delicious burst of flavour while offering powerful support for gut, skin, metabolic and immune health.
Why?
These beautifully deep coloured nutritional gems really are the Queen of Berries, bestowing multiple health benefits when eaten regularly.
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Exceptionally rich in anthocyanins for antioxidant protection
Blackberries are rich in flavonoids such as anthocyanins. These potent antioxidants help reduce inflammation and modulate various important cell-signalling pathways, providing multiple benefits including cardiovascular, cognitive, eye and gut health.(1)
High in fibre and polyphenols for gut health
Blackberries contain more fibre per gram than many fruits. This includes insoluble fibre, which supports regular bowel movements, and soluble fibre, which nourishes beneficial bacteria. Their high polyphenol content encourages the growth of beneficial bacteria for a healthy gut.(2) A great choice to gently support digestive health.
Support healthy blood sugar balance
Despite their natural sweetness, blackberries have a low glycaemic impact. Their fibre and polyphenols slow glucose absorption and enhance insulin sensitivity, helping to stabilise post-meal blood sugar.(3)
Support immune function and skin health through vitamin C
Blackberries are rich in vitamin C — essential for collagen formation, immune defence and protection against environmental stressors.(1)
Anti-inflammatory benefits for whole-body well-being
The combination of anthocyanins, vitamin C, tannins and polyphenols helps lower inflammatory load in tissues.(1)
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How to Enjoy
Add to yoghurt, porridge or chia pudding
Blend into smoothies for rich colour & flavour
Stir fresh or frozen into overnight oats
Warm into a berry compote with cinnamon
Add to salads with goat’s cheese and toasted seeds
Frozen as fruity ice cubes for water or iced tea
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A mindful note
Blackberries often get overlooked, but their nutrient density and fibre content make them one of the most cost-effective, accessible ‘superfoods’. Frozen varieties retain the same benefits and are ideal year-round.
In summary
Blackberries are a deeply pigmented, fibre-rich fruit with a multitude of benefits for whole body health — a simple and delicious way to add protective nourishment to your daily diet.
References:
https://pubmed.ncbi.nlm.nih.gov/37569399/
https://doi.org/10.1039/C9FO01634A
https://pmc.ncbi.nlm.nih.gov/articles/PMC7202899/#S8