This juicy, healthy berries are real treasury of vitamins, minerals, antioxidants and fibers, essentially important for good health.
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| Blackberries |
It is low in calories, 100 grams has only 43 kcal, but they contain 15% of the recommended daily intake of fibers. Blackberries are rich in vitamin C, (100 grams contain 35% of the recommended daily dose).Regular consumption of blackberries and other fruits rich in this vitamin, helps in raising the body's resistance and reducing of inflammatory processes. Blackberries contain a lot of vitamins A, E and K, which are good for eyesight, bone and blood vessels. It also contains certain amounts of B-vitamins, (pyridoxine, niacin, pantothenic acid, riboflavin, and folic acid). These vitamins are involved in many metabolic processes.
Blackberries are quite rich in minerals such as potassium, manganese, copper and magnesium. Copper is particularly important for the production of white and red blood cells, as well as for the development and the health of bones.
Blackberries are especially rich in phenolic phytochemicals such as Anthocyanidins, Ellagic acid, Tannic aci, Quercetin, Gallic acid, , Pelargonidin, Catechin, Kaempferol and Salicylic acid. Scientific research indicates that this compounds play a important role in the prevention of premature aging, systemic inflammation, neurological disease, and cancer.
Blackberries are also rich in polyphenolic antioxidants such as Lutein and Zeaxanthin, and in some amount also contains beta-carotene (provitamin A). Antioxidants neutralize free radicals and reactive oxygen so they are contributing in slowing down the aging process. With the amount of antioxidants, blueberries are at the top of the chart.
Text: Vladimir Comagic, MD
Source: zdravahrana.com/
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