10 Berry Health Benefits
More Than Just A Pretty Taste
Perfectly sweet and slightly tart, Oregon raspberries and blackberries burst with summer flavor. Our berries taste delicious and they're also very good for you. Here are just 10 of our favorite Oregon berry health benefits.
The Sweet, Smart Treat
Blackberries and raspberries are naturally sweet, but low in calories. In fact, one cup has around 60 calories!
Vitamin C Superstar
Just one cup of blackberries has 30 milligrams vitamin C or about 40% of the RDA for men and women. While calcium is important for bone health, vitamin C is also crucial for building and maintaining strong bones. Plus, vitamin C helps your body absorb iron and can speed up healing.
The blackberry is a drupelet (a cluster of fruit, like a bunch of grapes). The seed inside each druplet helps boost the fiber content. Fiber can help lower cholesterol, increase the feeling of fullness after meals and prevent or treat constipation. 1 cup of blackberries has a whopping 8 grams of fiber or around 30% of the daily fiber recommendation for men and women.
A Better Way to Get Vitamin K
Blackberries are a good source of vitamin K. Vitamin K helps with bone strength and healthy blood coagulation.
Antioxidants work to fight free radical damage in the body and both blackberries and raspberries have some of the highest antioxidant levels of any food!
Good For Gums
Blackberries contain gallic acid, rutin and ellagic acid, compounds that may have antiviral and antibacterial properties that help kill oral bacteria so keep on munching!
Blackberries get their dark, rich color from anthocyanins, compounds that may protect the brain from oxidative stress and reduce the effects of conditions like dementia.
Fabulous with Phenols
Ripe blackberries have been shown to have significantly more beneficial phenolic compounds (like anthocyanins) than underripe berries. These compounds may help prevent CVD and cancer.
Terrific with Tannins
Blackberries contain tannins, a natural chemical found in fruits that produces a bitter taste, and also boosts their nutrient content.
There is growing evidence that blackberries may help protect against weight gain and obesity.