The blackberry 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.
BENEFITS: Blackberries are rich in fiber, manganese and Vitamins C and K. They are credited with improving brain and oral health. 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.
USES: 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.
| NUTRITIONAL FACTS | 3.5 oz (100 g) BLACKBERRIES | %DV |
|---|---|---|
| Calories | 43 | |
| Carbohydrate | 9.61 g | |
| Fat | 0.49 g | |
| Fiber | 5.3 g | |
| Protein | 1.39 g | |
| Calcium | 29 mg | 3% |
| Iron | 0.62 mg | 5% |
| Magnesium | 20 mg | 6% |
| Manganese | 0.9 mg | 50% |
| Phosphorous | 22 mg | 3% |
| Potassium | 162 mg | 3% |
| Zinc | 0.53 mg | 6% |
| Vitamin A | 214 IU | |
| Thiamine (B1) | 0.020 mg | 2% |
| Riboflavin (B2) | 0.026 mg | 2% |
| Niacin (B3) | 0.646 mg | 4% |
| Vitamin B6 | 0.030 mg | 2% |
| Folate (B9) | 25 µg | 6% |
| Vitamin C | 21.0 mg | 25% |
| Vitamin E | 1.17 mg | 8% |
| Vitamin K | 19.8 µg | 19% |
Sources: Wikipedia / healthline
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