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  • Why Oregon
  • Our Berries
    • Varieties
    • A Brief History
    • 10 Berry Health Benefits
    • Nutrition
  • Recipes
  • Buy Oregon
    • Meet Your Farmer
    • Oregon Berry Brands
    • Wholesale & Food Service
  • Grower Info
    • The ORBC
    • Reports and Articles
    • Export Tools
  • Contact Us
    • Contact the ORBC
    • Bumper Crop Betty

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.

1.

The Sweet, Smart Treat

Blackberries and raspberries are naturally sweet, but low in calories. In fact, one cup has around 60 calories!

2.

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.

3.

Fiber Filled

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.

4.

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.


5.

Antioxidant Powerhouse

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!

6.

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!

7.

Brain Booster

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.

8.

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.

9.

Terrific with Tannins

Blackberries contain tannins, a natural chemical found in fruits that produces a bitter taste, and also boosts their nutrient content.

10.

Healthy Weight

There is growing evidence that blackberries may help protect against weight gain and obesity.

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Is it grilling season yet? Our recipe for Grilled ...

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Apr 12

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Is it grilling season yet? Our recipe for Grilled Chicken with Blackberry BBQ Sauce will brighten any meal. You can use fresh or frozen Oregon blackberries and make this recipe year round. So fire up the grill regardless and enjoy! #oregonberries #bestberries #grillseason

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These healthy Berry Chia Seed Jam Oat Bars are the...

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Apr 11

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These healthy Berry Chia Seed Jam Oat Bars are the perfect weekend treat and baking project! @beautifuleatsandthings created this amazing recipe, she's a Registered Dietitian that knows food has to taste good to motivate you to eat healthier! These bars are just as nutritious as the are delicious! 💜💜💜 #repost

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Our blackberries are picked at the peak of ...

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Apr 10

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Our blackberries are picked at the peak of ripeness and flash frozen within 24 hours to lock in great taste, color, and nutrition, and are available year round. Why settle for anything else? 🤩

Learn more at link in bio! 

#oregonberries #bestberries #blackberries #marionberries

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Feeling the need for a luxurious dessert? This ...

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Apr 9

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Feeling the need for a luxurious dessert? This Crème Brûlée with Cardamom Roasted Blackberries by @platingsandpairings is rich with an incredible depth of flavor. 💜 #repost
  • Why Oregon
  • Our Varieties
  • Recipes
  • Meet Your Farmer
  • 10 Berry Health Benefits
  • The ORBC
  • Reports and Articles
  • Export Tools
  • Contact the ORBC
The ORBC

The Oregon Raspberry & Blackberry Commission focuses on promoting caneberries to multiple audiences, and supports Oregon berry farmers by fostering plant research and farming education initiatives.

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