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Blackberry – Nutrition Facts and Tasty Smoothie Recipe

Blackberries are fruits of plants belonging to the Genus Rubus. They are biennials or perennials. These are delicious and highly nutritious fruits. Though they are not classified as super fruits, they have very high levels of anti-oxidants and other nutritients.
Another important feature of blackberries is the amount of dietary fiber they have along with being a rich source of Vitamins (especially C, K and folic acid). Among minerals it is a rich source of manganese.

Blackberry Nutrition Data:

Blackberries Value per 100 g
Energy 43 kcal
Carbohydrates 9.61
– Sugars 4.88
– Dietary fiber 5.3 (21%)
Fat 0.49
Protein 1.39
Vitamin A 214 IU
Vitamin E 1.172 mg (8%)
Niacin (vit. B3) 0.6 mg (3%)
Vitamin K 20 mcg (19%)
Folic Acid (vit. B9) 25 mcg (6%)
Vitamin C 21 mg (25%)
Calcium 29 mg (3%)
Iron o.62 (5%)
Magnesium 20 mg (6%)
Phosphorus 22 mg (2%)
Potassium 162 mg (1%)
Zinc .53 mg (6%)
Manganese 0.6 mg (29%)

Presence of many vitamins is a common feature of most fruits; however Blackberries have very high antioxidant strength. The major antioxidants present in blackberries are polyphenolic compounds, such as ellagic acid, tannins, ellagitannins, quercetin, gallic acid, anthocyanins and cyanidins.

blackberry nutritionMany studies conducted on blackberries have stated that it is one of the most powerful natural antioxidant sources. The term used is ORAC value; ORAC is Oxygen Radical Absorbance Capacity – a true measure of the strength of the antioxidants present in a food. For blackberries the ORAC value is 5347 per 100 grams, thus making it as one of the top-ranked ORAC fruits. Another study following a different methodology to evaluate the antoxidant strength of foods (this study was conducted by comparing more than 1000 antioxidant rich foods consumed in the United States) , gave a report which ranked blackberries as the number one food when it comes to antioxidant strength.

Nutrient content of Blackberry seeds

Blackberries contain numerous large seeds. People generally don’t like these seeds, however these seeds are also a rich source of nutrients especially a rich source of omega-3 (alpha-linolenic acid) and -6 fats (linoleic acid), as well as some protein, dietary fiber, carotenoids, ellagitannins and ellagic acid. The balance of omega 3 and omega 6 acids in our body is very important for a healthy life and a healthy heart. Once can consume these seeds after grinding.

Blackberry plants can be grown using these seeds, and you can grow these plants even in your backyard and it doesn’t take a great deal of work in planting these seeds and growing them.

Tasty Blackberry Smoothie Recipe:

The characteristic tart taste of blackberries makes them an ideal ingredient of smoothies. Blackberry smoothies are very easy to make and don’t require a great deal of time or work. You just need three ingredients to make this smoothie.
Ingredients:

  • Banana – 1 (you can also use frozen banana)
  • Blackberries – 1 Box (you can also use frozen blackberries)
  • Milk (Whole Milk) – 1 cup.

Though you can opt for frozen fruits, it is better to use fresh fruits for a healthy drink. The banana will give the sweetness to the smoothie and calorie conscious people should avoid additional sugar. You can add little Cinnamon Powder for smell and flavor.Blend everything until smooth.

 Our Recommended Blackberry Product:

Thorn-less Blackberry Fruits:

  • 100% natural fruits
  • No added colors
  • No added artificial preservatives
  • Smooth Texture

About Ajithkumar

Ajithkumar, an Engineer and a management professional is the founder of AlternativeMedicineWiz.com. He’s practiced Yoga and Pranayama for more than a decade, after learning it from his renowned guru Gireeshan. He has a keen interest in Ayurveda and Siddha medicine.