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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

These Marionberry Shortcakes have an easy blackberry filling and fresh, homemade whipped cream! Plus, the rich buttermilk shortcake biscuits are perfectly tender and soak up all those delicious berry juices! 🥰

https://oregon-berries.com/recipe/almond-buttermilk-shortcakes-with-marionberry-filling/

#oregonberries #marionberry #shortcake #SummerDessert

View Instagram post by oregonberries

Jul 18

Open post by oregonberries with ID 18072085840973199
These Marionberry Shortcakes have an easy blackberry filling and fresh, homemade whipped cream! Plus, the rich buttermilk shortcake biscuits are perfectly tender and soak up all those delicious berry juices! 🥰

https://oregon-berries.com/recipe/almond-buttermilk-shortcakes-with-marionberry-filling/

#oregonberries #marionberry #shortcake #SummerDessert

oregonberries

These Blackberry Mascarpone-Ricotta Blintzes by @heatherarndtanderson have a creamy vanilla mascarpone-ricotta filling and a warm Oregon blackberry compote. Easy to make, these delicate pancakes are perfect for weekend brunch! 💜

https://oregon-berries.com/recipe/blackberry-mascarpone-ricotta-blintzes/

#oregonberries #blackberries #brunchrecipes #blintzes

View Instagram post by oregonberries

Jul 17

Open post by oregonberries with ID 17856735555413690
These Blackberry Mascarpone-Ricotta Blintzes by @heatherarndtanderson have a creamy vanilla mascarpone-ricotta filling and a warm Oregon blackberry compote. Easy to make, these delicate pancakes are perfect for weekend brunch! 💜

https://oregon-berries.com/recipe/blackberry-mascarpone-ricotta-blintzes/

#oregonberries #blackberries #brunchrecipes #blintzes

oregonberries

Did you catch Hello Rose City on KGW this morning? We featured this exotic Tropical Moonlight Smoothie featuring frozen Oregon blackberries! Ginger, basil and a hint of vanilla make this easy smoothie refreshing and nutritious. 😄

https://oregon-berries.com/recipe/tropical-moonlight-smoothie/

#oregonberries #blackberries #smoothierecipes #smoothielove #smoothietime #smoothieoftheday #vegansmoothie

View Instagram post by oregonberries

Jul 16

Open post by oregonberries with ID 18045352079282005
Did you catch Hello Rose City on KGW this morning? We featured this exotic Tropical Moonlight Smoothie featuring frozen Oregon blackberries! Ginger, basil and a hint of vanilla make this easy smoothie refreshing and nutritious. 😄

https://oregon-berries.com/recipe/tropical-moonlight-smoothie/

#oregonberries #blackberries #smoothierecipes #smoothielove #smoothietime #smoothieoftheday #vegansmoothie

oregonberries

This Blackberry Lime Cake by @bakesbybrownsugar is just as tasty as it is pretty! A homemade Oregon blackberry sauce is added to Swiss meringue buttercream resulting in a beautiful purple hue that makes this cake a show stopper! 😍 🍰 🎂

https://bakesbybrownsugar.com/blackberry-lime-cake/

#oregonberries #blackberries #blackberrycake #layercake

View Instagram post by oregonberries

Jul 15

Open post by oregonberries with ID 18178374835335044
This Blackberry Lime Cake by @bakesbybrownsugar is just as tasty as it is pretty! A homemade Oregon blackberry sauce is added to Swiss meringue buttercream resulting in a beautiful purple hue that makes this cake a show stopper! 😍 🍰 🎂

https://bakesbybrownsugar.com/blackberry-lime-cake/

#oregonberries #blackberries #blackberrycake #layercake
  • 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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