Blackberries
Introduction
Botanical name: Rubus fruticosus
Blackberries are low calorie super foods with high levels of anti-oxidant; its regular consumption is good for health, reduces disease risk and helps fight cancer.Blackberries are an excellent fruit plant for home landscapes, because they are relatively easy to grow in small areas, and bear nice fruit in spring, summer.
Nutrition Table
Amount Per 100 grams Calories 43 % Daily Value* Total Fat 0.5 g 0% Saturated fat 0 g 0% Polyunsaturated fat 0.3 g Monounsaturated fat 0 g Cholesterol 0 mg 0% Sodium 1 mg 0% Potassium 162 mg 4% Total Carbohydrate 10 g 3% Dietary fiber 5 g 20% Sugar 4.9 g Protein 1.4 g 2% Vitamin A 4% Vitamin C 35% Calcium 2% Iron 3% Vitamin D 0% Vitamin B-6 0% Vitamin B-12 0% Magnesium 5%
Health Benefits
- As in other kinds of bush berries, blackberries too packed with numerous plant nutrients such as vitamins, minerals, anti-oxidants, and dietary fibers that are essential for optimum health.
- The berries are very low in calories. 100 g provide just 43 calories. Nonetheless, they are rich in soluble and insoluble fiber (100 g whole berries consist of 5.3 g or 14% RDA of fiber).
- Blackberries compose significantly high amounts of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid, tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol, and salicylic acid.
- Fresh berries are an excellent sources of vitamin-C (100 g of berries contain 23 mg or 35% of RDA), which is a powerful natural antioxidant.
- Blackberries have an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 5347 µmol TE per 100 grams.
- Further, blackberries contain a good amount of minerals like potassium, manganese, copper, and magnesium.
- They contain moderate levels of B-complex group of vitamins. It contains very good amounts of pyridoxine, niacin, pantothenic acid, riboflavin, and folic acid. These vitamins work as co-factors for enzymes that help metabolize carbohydrates, proteins, and fats inside the human body.
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