Blackberry

Blackberries are rich in fiber, manganese and Vitamins C and K. They are credited with improving brain and oral health.

The blackberry (español: zarzamora) is an edible fruit produced by many species in the genus Rubus in the Rosaceae family. The taxonomy of the blackberries has historically been confused because of hybridization and apomixis, so that species have often been grouped together and called species aggregates. Blackberries are delicious just as they are with no more preparation than washing. They make a delicious and healthy addition to smoothies, fruit salads, or green salads.

With a Glycemic Index (GI) of 25 and a Glycemic Load (GL) of 4, blackberries are an excellent food for weight loss and diabetes control. There is promising ongoing research that indicates blackberries fight cancer and help prevent heart disease. The leaves are rich in tannin and have antibacterial properties. They have been used medicinally since at least the time of the ancient Greeks. They are made into an astringent tea which is used to relieve sore throats, mouth ulcers, diarrhea and thrush.

3.5 ounces (100 g) of blackberries
calcium 29 mg
calories 43
carbohydrates 9.61 g
fat 0.49 g
fiber 5.3 g
folate 25 µg
iron 0.62 mg
magnesium 20 mg
mangnese 0.9 mg
niacin 0.646 mg
phosphorous 22 mg
potassium 162 mg
protein 1.39 g
riboflavin 0.026 mg
thiamine 002 mg
zinc 0.53 mg
vitamin A 214 IU
vitamin B6 0.03 mg
vitamin C 21.0 mg
vitamin E 1.17 mg
vitamin K 19.8 µg
Sources: Wikipedia / healthline