Blackberries are a fruit rich in fibre and antioxidant compounds — including anthocyanins, ellagic acid and tannins — that may support cardiovascular health, intestinal function and blood sugar regulation. When incorporated into a balanced diet, they can help reduce some risk factors associated with chronic disease.
There are several varieties of blackberry, including those from mulberry trees — the black mulberry (Morus nigra) and the white mulberry (Morus alba) — as well as those from plants of the Rubus genus, such as the red mulberry (Rubus rosifolius). Nutritional composition varies depending on the species, variety and degree of ripeness.
Here are nine potential health benefits of blackberries.
1. May help with weight management
Blackberries contain fibre and have a relatively low energy value — characteristics that may help prolong the feeling of fullness and curb appetite between meals.
They can therefore form part of a balanced diet aimed at maintaining or losing weight, although consuming blackberries alone will not cause weight loss.
2. Supports cardiovascular health
Blackberries contain bioactive compounds — including anthocyanins, flavonoids and phenolic acids — that have antioxidant properties and have been studied for their possible effects on cardiovascular health.
These compounds may help protect cells against oxidative stress, while dietary fibre helps maintain healthy cholesterol levels.
Regular consumption of fruit, as part of a varied diet, is associated with a lower risk of cardiovascular disease. However, it cannot be claimed that blackberries, in isolation, prevent atherosclerosis or heart attack.
There are several varieties of blackberry, including those from mulberry trees — the black mulberry (Morus nigra) and the white mulberry (Morus alba) — as well as those from Rubus genus plants, such as the red mulberry (Rubus rosifolius).
3. May help regulate blood sugar
The fibre found in blackberries may help slow the absorption of carbohydrates, contributing to a more gradual glycaemic response after meals.
A fibre-rich diet is associated with benefits in glucose regulation and a lower risk of developing type 2 diabetes.
Even so, blackberries do not replace dietary care or the treatment recommended for people with diabetes.
4. Helps protect cells against oxidative stress
Anthocyanins, flavonoids and other phenolic compounds in blackberries have antioxidant activity, helping to neutralise certain molecules that can damage cells.
Although these compounds are studied for their possible effects on skin health, there is insufficient evidence that consuming blackberries directly prevents wrinkles, sagging or other signs of skin ageing.
5. Promotes healthy intestinal function
Blackberries provide both soluble and insoluble fibre, which are important for the functioning of the digestive system.
These fibres help increase stool bulk and ease intestinal transit, and may help prevent or relieve constipation.
To obtain these benefits, it is important to combine fibre intake with adequate water consumption.
6. Contains compounds studied for their anti-cancer potential
Blackberries contain anthocyanins and other phenolic compounds that have been investigated for their possible effects on cellular protection.
Some laboratory studies have observed activity from these compounds on certain processes associated with the development of cancer cells.
However, these results do not demonstrate that consuming blackberries prevents or treats cancer in humans. Fruit can form part of a healthy diet, but does not replace prevention measures, screening or medical treatment.
Black and red mulberries have a higher concentration of anthocyanins, while white mulberries contain greater quantities of ellagic acid.
7. Contains compounds with antimicrobial activity
Some compounds found in blackberries — including tannins and anthocyanins — have demonstrated antimicrobial activity in laboratory studies.
However, there is not yet sufficient clinical evidence that consuming the fruit is effective in preventing or treating infections, such as those affecting the throat or oral cavity.
8. May contribute to eye health
Some varieties of blackberry contain carotenoids and other antioxidant compounds that play a role in protecting cells against oxidative stress.
Lutein and zeaxanthin, found in a range of plant-based foods, perform important functions in the retina. However, the quantity of these nutrients varies between blackberry species, making it impossible to attribute to the fruit a specific effect in preventing age-related macular degeneration.
9. Provides nutrients important for bone health
Blackberries contain vitamin K, a nutrient that participates in the activation of proteins involved in bone metabolism and mineralisation.
Consuming them can contribute to the intake of this nutrient, although maintaining bone health depends on several factors, including adequate nutrition, physical activity and sufficient levels of calcium and vitamin D.
Source: Diário Económico
Original article: https://www.diarioeconomico.co.mz/?p=550792
