Blackberries

Blackberries are the fruits of a plant, scientific name Rubus ulmifolius, belonging to the Rosaceae family. Blackberries have interesting healthy properties and, based on data reported in the database edited by the Department of Agriculture of the United States of America, these fruits are rich in vitamin C (21 mg per 100 grams of blackberries), important to support the immune system, to fight free radicals, to absorb iron and to regenerate the skin, K (almost 20 micrograms per 100 g, about a third of the recommended daily dose), useful for blood clotting and bone metabolism, but also vitamin E ( 1.2mg / 100g) and A, mineral salts such as manganese (0.6mg per 100g), magnesium (20mg / 100g), calcium (29mg / 100g), potassium (162mg / 100g). Blackberries are very high in fiber, are an important source of antioxidants such as anthocyanins, flavonoids and ellagitannins, which make blackberry also an anti-cancer fruit able to inhibit the proliferation of lung cancer cells (Feng et al, Nutr Cancer, 2004), but also, like blueberries, strawberries and raspberries, of the oral cavity, breast, colon and prostate (Seeram et al, J Agric Food Chem, 2006). Scientific studies have observed that the intake through diet of berries, including blackberries, would have a protective effect on the brain by helping to prevent degenerative diseases related to aging and by improving neuroplasticity and neuronal transmission (Miller et al, Journal of Agricultural and Food Chemistry, 2012). Moreover, blackberries are anti-inflammatory, able to act also against gastric inflammations (Sangiovanni et al, PLoS One, 2013), are antibacterial, useful to fight gum and oral cavity infections (Gonzalez et al, J Periodontal Res, 2013) and are able to keep blood pressure under control. For what concerns this last statement indeed, the evidence comes from a scientific study (Aghababaee et al, J Res Med Sci, 2015). The researches gave to participants, all with high cholesterol and triglycerides levels, every day for 8 weeks 300 ml of blackberry juice with pulp. At the end of this treatment a decrease of inflammatory markers such as C-reactive protein, and therefore of the inflammation, and of blood pressure has been observed. Finally, as witnessed by Dr. Fausto Aufiero in the book The nutritional and therapeutic role of food, blackberries help to counteract cough with phlegm thanks to the decongestant, tonic and anti-inflammatory activity on the bronchi. In short, blackberries can be a delicious and healthy breakfast or snack, eat them whenever you can!