Blackberries are a healthy, high-fiber food that contain a range of vitamins. A 1-cup serving of blackberries contains 8 grams of fiber, which is 32 percent of the recommended dietary allowance or RDA of 25 for women, and 21 percent of the RDA of 38 for men, as per the Institutes of Medicine. Blackberries also contain antioxidants, which are beneficial for preventing disease, such as heart disease, cancer and Alzheimer’s disease, notes a report from Oregon State University. Blackberries are also low in calories. One cup of blackberries has only about 62 calories, according to the USDA National Nutrient Database.
Blackberries contain vitamin C, which promotes development of bones and aids connective tissues. Vitamin C intake may also boost your overall energy level. This vitamin also benefits oral health, helps the body absorb iron and speeds healing of wounds, notes Clemson University. A 1-cup serving of blackberries contains 30.2 milligrams of vitamin C, which is 40 percent of the recommended dietary allowance of 75 milligrams for women, and 33 percent of the RDA of 90 milligrams for men.
Blackberries are a good source for vitamin K, notes the University of Florida. This fat-soluble vitamin helps create bone proteins and the proteins used to activate blood clotting in the body. The vitamin K in blackberries can help the elderly avoid fractures linked to osteoporosis, notes The University of Arkansas Department of Agriculture. If you are on a blood-thinning medication, such as warfarin or aspirin, vitamin K may interfere with the medication's effectiveness. Speak to your doctor before adding blackberries to your diet. The RDA of vitamin K is 90 micrograms for women and 120 micrograms for men, which makes the 28.5 micrograms in blackberries roughly 30 and 25 percent of the RDA, respectively.
Blackberries contain vitamin E , which protects your cell membranes from damage. Vitamin E also helps impede development of some cancers, heart disease, Alzheimer’s disease, diabetes complications, stroke and viral disorders, notes the Massachusetts Institute of Technology. The amount of vitamin E in blackberries is 1.7 milligrams, or roughly 10 percent of the RDA of 15 for men and women. Other vitamins in blackberries, at less than 10 percent of the RDA, are vitamin A and the B vitamin family, the highest of which is folate.
- Oregon State University: Berry Health Benefits Network: Fact Sheet
- University of Florida, IFAS Extension: Facts About Vitamin K
- USDA National Nutrient Database: Blackberries, Raw
- Massachusetts Institute of Technology: Optimizing Your Diet
- University of Arkansas, Department of Agriculture: Fruits and Bone Health
- University of Louisiana Agricultural Center: Berry Pickin’ Time in Louisiana
- Institutes of Medicine: RDA and AIs: Vitamins and Minerals
- Institutes of Medicine: RDA of Total Water and Macronutrients