benefits of black berries

Blackberries has numerous rather large seeds that are not always preferred by consumers. Blackberry seeds contain some oil which is rich in protein, dietary fiber, carotenoids, omega3 (alphalinolenic acid), omega6 fats (linoleic acid), ellagitannins, and ellagic acid.

Vitamin K is important for bone health. Blackberries are good source of Vitamin K that promotes bone health. Blackberries contains dietary fiber which reduces the surge of sugar. Dried cranberries sold as snacks have been sweetened. Cranberry juice can also be combined with apple or grape juice to add sweetness, but cranberry juice cocktail is usually cranberry juice mixed with water and high fructose corn syrup.

In most areas of the United States, blackberries will be in season during the summer. Berries that are in season will cost less and generally taste better. They are also more likely to be available locally. Look for firm berries that are slightly dullcolored as this indicates the berries are ripe.

Blackberries can be stored up to one week in the refrigerator. Keep them in their original package or place on a plate and cover with plastic wrap. If you prefer to freeze your berries, place them in a single layer on a baking sheet and place in freezer until berries are frozen. Then place frozen berries in freezer bags. Use within one year.

Before using your blackberries, rinse them in cool, running water to remove any debris. In addition to enjoying them as a sweet snack, other serving suggestions include adding them to your cereal, yogurt or ice cream. Combine them with other berries and drizzle with balsamic vinegar for dessert.

A 1cup serving of blackberries contains 62 calories, 1 gram of fat, 2 grams of protein and 14 grams of carbohydrates, including 8 grams of dietary fiber. This is 32 percent of the daily requirement for fiber, which helps keep you feeling full for longer and limits your risk for diverticulitis, constipation and heart disease.

Blackberry consumption may also limit a decline in cognitive function as you age, although the results are preliminary. A study published in June 2009 in Nutritional Neuroscience found that rats given blackberries as 2 percent of their diet performed better on shortterm memory tests than rats not fed blackberries as part of their diet.