CrossFit South Rockland

Monday, September 18, 2017


The blackberry is considered to be a winning fruit no matter how you eat it. Similar to the health benefits of blueberries, this delicate berry contains at least a third of the daily recommended value for four important nutrients and has been found to fight everything from premature skin aging to aggressive cancers.

Blackberry has been used to treat bowel problems and fever for more than 2,000 years. The berry was not often used in medicinal applications but the root, bark and leaf were. They were boiled in water and given as medicine for whooping cough. Other illnesses thought to be cured by blackberry were bites from venomous creatures, boils and sore throats.

Like other berries, the blackberry can boast of its nutritional content and health-giving properties. It contains fiber, Vitamins C, E and K, as well as manganese. It is also rich in anthocyanins, antioxidants that give the blackberry its dark color.

Just one cup of these delicious berries (15–16 blackberries) contains about:

·62 calories
14.7 grams carbohydrates
2 grams protein
0.7 gram fat
7.6 grams fiber
30.2 milligrams vitamin C (50 percent DV)
0.9 milligram manganese (47 percent DV)
28.5 micrograms vitamin K (36 percent DV)
0.2 milligram copper (12 percent DV)
36 micrograms folate (9 percent DV)
1.7 milligrams vitamin E (8 percent DV)
233 milligrams potassium (7 percent DV)
28.8 milligrams magnesium (7 percent DV)
308 IU vitamin A (6 percent DV)
0.9 milligram niacin (5 percent DV)
0.9 milligram iron (5 percent DV)
0.8 milligram zinc (5 percent DV)
0.4 milligram vitamin B5/pantothenic acid (4 percent DV)
41.8 milligrams calcium (4 percent DV)
31.7 milligrams phosphorus (3 percent DV)

Health benefits:
1. Reduce muscle soreness
Ever woken up the day or two after an intense workout and been so sore that it became difficult and painful to do just about anything? Even getting in and out of a chair? That’s what physicians and scientists call delayed onset muscle soreness (DOMS) and they think it’s due to inflammation created by tons of micro-tears in our muscles. And one of the best ways to reduce DOMS is by consuming loads of berries such as blackberries and blueberries.

2. Best source of antioxidants
Blackberries are full of antioxidants, such as vitamins A and C, and help protect against oxidative stress and free radicals that form in the body during strenuous physical activity. Eating lots of antioxidants also seem to help preserve muscle strength as you age, according to a 2009 study.

3. May prevent and slow growth of cancer
One of the most widely researched health benefits of blackberries is their ability to work as a cancer-fighting food. The reason for this is most likely due to the rich antioxidants found in the blackberry. Vitamin K may also be a factor in the anti-cancer properties of blackberries. One serving of blackberries has over a third of the daily recommended value of vitamin K, which plays a part in helping prevent and fight prostate, colon, stomach, nasal, oral and liver cancers.

4. Improve and maintain brain function
Eating blackberries may improve brain health and help prevent memory loss caused by aging, according to a review of research in the Journal of Agricultural and Food Chemistry. The review concluded that antioxidants in berry fruits help fight free radicals and alter how brain neurons communicate. This may help reduce brain inflammation, which can lead to cognitive and motor issues common with aging.

5. They are high in vitamin C
Just one cup of raw blackberries has 30.2 milligrams of vitamin C. That’s half the daily recommended value. Vitamin C is integral to collagen formation in bones, connective tissue, and blood vessels. Vitamin C may also help you:
· heal wounds
· regenerate the skin
· battle free radicals (molecules released by toxins) in the body
· absorb iron
· shorten the common cold
· prevent scurvy

6. They are high in fiber
Blackberries being a great source of fiver help you to:
· reduce cholesterol
· promote regular bowel movements
· control blood sugar levels by slowing the rate of sugar absorption
· lose weight by making you feel fuller longer
· provide fuel to nourish healthy gut bacteria

7. Reduce Inflammation, Fight Infection and Boost Immunity
Blackberries naturally cause a reduction in inflammation and allow your body’s processes to happen as they should, rather than on overdrive. They also help curb the free radical damage caused by oxidative stress within your body. Blackberries can reduce the impact of oral infections by targeting infected cells while leaving other cells untouched, making them a potentially powerful agent to treat infections.

8. Regulate menstrual health
If you struggle with painful symptoms of PMS, one solution might be to introduce more blackberries into your diet. The presence of vitamin K helps regulate hormone function and thereby potentially reduces cramping pains. As a blood-clotting vitamin, it can also help with excessive bleeding and give some pain relief during heavy menstrual cycles.

9. Good for cardiovascular system
The vitamin K in blackberries is important for the health of your entire cardiovascular system. Vitamin K serves to stop the hardening of arteries by carrying calcium out of them and preventing buildup that can lead to serious diseases. Healthy consumption of vitamin K is also linked to healthy blood pressure levels, reduced inflammation in cells that line blood vessels (both veins and arteries) as well as a lower chance of heart attack.

10. Good for your bones
The vitamins C and K and the trace mineral manganese in blackberries all benefit your bones. Vitamin K activates proteins needed to deposit new bone mineral tissue -- a process essential to maintaining strong bones. Each serving of blackberries contains 29 micrograms of vitamin K -- 24 and 32 percent of the recommended daily intakes for men and women, respectively. Vitamin C boosts the synthesis of collagen, a protein abundant in bone tissue. 

A cup of blackberries provides 30 milligrams of vitamin C, which is 40 percent of the recommended daily intake for women, and 33 percent for men. Manganese also promotes collagen production and activates enzymes essential for bone development. Each cup of berries provides roughly half the manganese requirements for women and 40 percent of the daily recommended intake for men.

11. Promote healthy skin
An extract of the blackberry fruit generally protects the skin from UVB damage through antioxidant activity. The vitamin C found in blackberry nutrition also helps keep skin healthy and strong. It promotes collagen production, decreases the instance of dry skin and may even prevent premature aging of the skin.

12.Useful in pregnancy
Blackberry may prove beneficial for pregnant women. As a source of natural folate, blackberry contributes in optimum growth of the cells and tissues, and helps reduce the risk of birth defects in babies. Folate is anyway a critical nutrient required for better cellular functioning in all age groups. Vitamin C and other antioxidants help boost the disease fighting power of the expectant mother, and presence of essential minerals such as calcium, iron, magnesium and phosphorous in blackberry strengthens bones and contribute in keeping her healthy. Besides, it has a refreshing taste which makes it a healthy option for a quick snack during pregnancy.

Don’t wait any longer. Go and get these super power berries and start enjoying their benefits today.


Nataliya Olifer

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