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  • Why Oregon
  • Our Berries
    • Varieties
    • A Brief History
    • 10 Berry Health Benefits
    • Nutrition
  • Recipes
    • Recipe Gallery
    • Chef Features
  • Buy Oregon
    • Meet Your Farmer
    • Oregon Berry Brands
    • Wholesale & Food Service
  • Grower Info
    • The ORBC
    • Commission Meetings
    • 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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oregonberries

This Easy Blackberry Lemon Bread Pudding by @coupleinthekitchen has blackberries baked in and then topped with a delicious blackberry lemon sauce. Decadent and tangy, this dessert comes together in less than 10 minutes, then just bake and enjoy! 😍

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Sep 26

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This Easy Blackberry Lemon Bread Pudding by @coupleinthekitchen has blackberries baked in and then topped with a delicious blackberry lemon sauce. Decadent and tangy, this dessert comes together in less than 10 minutes, then just bake and enjoy! 😍

oregonberries

Frozen blackberries are an economical and a delicious way to enjoy that fresh summer taste even after berry season fades. Oregon blackberries are perfectly preserved and picked at the peak ripeness, they transform savory and sweet dishes alike, and add full, sweet berry flavor to every smoothie, salad, and scone. Available at most grocery stores, just look for "Grown in the USA"!

📷 by @platingsandpairings

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Sep 25

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Frozen blackberries are an economical and a delicious way to enjoy that fresh summer taste even after berry season fades. Oregon blackberries are perfectly preserved and picked at the peak ripeness, they transform savory and sweet dishes alike, and add full, sweet berry flavor to every smoothie, salad, and scone. Available at most grocery stores, just look for "Grown in the USA"!

📷 by @platingsandpairings

oregonberries

It is apple picking season and we have the perfect recipe for your haul! This Slower Cooker Raspberry Apple Butter will have your home smelling like fall and is super easy! You`ll need apples, raspberries (fresh or frozen), maple syrup, brown sugar, lemon juice, cinnamon and a whole vanilla bean pod. About half a day in the slow cooker and then you can place in jars, keeps for the fridge for about a month and in the freezer for a whole year! 🍎 🍂 🤩

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Sep 24

Open
It is apple picking season and we have the perfect recipe for your haul! This Slower Cooker Raspberry Apple Butter will have your home smelling like fall and is super easy! You'll need apples, raspberries (fresh or frozen), maple syrup, brown sugar, lemon juice, cinnamon and a whole vanilla bean pod. About half a day in the slow cooker and then you can place in jars, keeps for the fridge for about a month and in the freezer for a whole year! 🍎 🍂 🤩

oregonberries

Yes. This Blackberry Swirl Cream Cheese Frosting IS as delicious as it looks. 😋 And paired with a rich chocolate cupcake, each bite is better than the one before it! Let us know if you this recipe by @heatherarndtanderson ! 💜

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Sep 23

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Yes. This Blackberry Swirl Cream Cheese Frosting IS as delicious as it looks. 😋 And paired with a rich chocolate cupcake, each bite is better than the one before it! Let us know if you this recipe by @heatherarndtanderson ! 💜
  • 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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