Nutrient-rich blackberries grow wild in many parts of the world during the warmer months. These small, dark berries are a popular ingredient in pies, tarts, jellies, jams and even wine. In addition to being a tasty summer treat, blackberries also boast a variety of health benefits from increasing digestive health to fighting cancer.
Promotes Digestive Health
Blackberries contain both soluble and insoluble fiber. Insoluble fiber aids in digestive health by allowing the large intestine to more easily absorb excess water. This adds bulk to the stool--increasing regularity, preventing constipation and contributing to digestive health.
Fights Cancer
Blackberries are a natural source of the phytochemical ellagic acid. According to the American Cancer Society, ellagic acid offers promising new treatments for cancer. During laboratory studies, ellagic acid was shown to slow the growth of malignant tumors and kill cancerous cells within the bodies of laboratory animals. The ACS also states that ellagic acid appears to reduce the growth effect estrogen has on breast cancer. Further studies are needed, however, to determine the full effect of ellagic acid's anti-cancer properties in humans.
Lowers Cholesterol
Blackberries contain both pectin and soluble fiber--two substances known to lower LDL, or "bad," cholesterol. A 1987 University of Florida study conducted by Dr. James Cerda and published in Science News, as reported in the New York Times, illustrates that, after four months of taking fruit pectin supplements, participants in the study were able to reduce their cholesterol levels by an average of 9 percent with some individuals reducing their cholesterol levels up to 19 percent. Pectin isn't the only cholesterol-lowering benefit blackberries offer, however. The soluble fiber in blackberries also reduces LDL cholesterol levels.
Fights Colds
Blackberries contain high levels of vitamin C. Oregon State University's Linus Pauling Institute conducted research studies demonstrating that high doses of vitamin C have the potential to prevent colds in some individuals and reduce a cold's duration by 14 percent in children and 8 percent in adults. Relatively high doses of vitamin C, however, are necessary to achieve results.
Promotes Cardiovascular Health
The fiber and pectin present in blackberries promotes cardiovascular health by reducing high cholesterol levels--but that isn't the blackberry's only heart-healthy feature. The magnesium in these powerful fruits also contributes to cardiovascular health by relaxing the arteries and blood vessels within the body--allowing oxygen-rich blood to pass more easily to the heart. Magnesium also helps prevent free radicals from damaging the heart muscle following a heart attack.
Prevents Gout
Gout, a painful inflammation of the joints, occurs due to excess uric acid in the bloodstream. Uric acid buildup can also result in kidney stones. Although some individuals are genetically predisposed to developing gout, the vitamin C present in blackberries works to reduce uric acid levels in the blood and prevent gout.
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