How to Stay Vital as You Age? Blackberries Got the Answer!
Blackberries are a delicate and soft fruit that grown on trailing vines or thorny bushes. Technically, blackberry is a cluster of fruits, or a drupelet, like a bunch of grapes, and the seeds inside every drupelet contribute to the nutrient value of the berry.
Studies found that blackberries have one of the greatest antioxidant stuffing per serving of any food tested. According to a 2006 study published in The American Journal of Clinical Nutrition, the antioxidant content of blackberries of 5.56 mill moles per serving was far above that of other nutrients. This means that eating blackberries regularly can have a positive impact on athletic performance, disease risk, and overall health.
Health Benefits of Blackberries
Blackberries health benefits are really impressive when it comes to motor and cognitive skills and heart function. Here are the proven health benefits of blackberry:
Only one cup of raw blackberries has around 61 calories, 2 grams of protein, 0.7 grams of fat, 1 gram of sodium, and no cholesterol. It also provides you 7.6 grams of fiber, which is more fiber that one cup of bran flakes that provide around 7 grams. So, if you are trying to lose weight, this fruit can give you quick energy, and the content of fiber will help you stay full till your next meal.
Motor and Cognitive Skills
According to a 2009 study published in the “Nutritional Neuroscience” (medical journal) blackberry intake can have a positive impact on motor and cognitive skills that usually decline with age. The scientists fed blackberries to older rats for 8 weeks, and then they tested the abilities of the rats on performing serious of tasks. The ones that consumed a diet supplemented by 2% with this fruit displayed better motor performance, coordination, and balance than the other, control group. The rats who ate blackberry also showed considerably better short-term memory performance.
Consuming blackberry can help destroy oral bacteria that cause various illnesses. This fruit contains rutin, ellagic, and gallic acid, potent compounds that have antibacterial and antiviral properties, according to Oregon State University. In 2012, scientists from the University of North Carolina and the University of Kentucky studied the effect of blackberry extract and its antibacterial assets on periodontal health. In the end, they concluded that this extract has the ability to destroy pathogens, along with its antiviral and anti-inflammatory properties, make it a promising ingredient in certain products created to treat or prevent periodontal infections.
According to a 2003 study from Policlinico Universitario in Messina, Italy, published in a scientific journal called “Life Sciences” distributed by Science Direct. They perceived the antioxidant activities of juice from blackberry on vascular tissue impaired by free radicals induced by a great oxidant, peroxynitrite, which can destroy or damage cells and DNA. As the researchers found, anthocyanins, potent compounds, can increase the antioxidant activities of the juice and protect the cardiovascular system from diseases.