Blackberries are a bold and juicy fruit that offers a powerful punch of antioxidants in every serving. But, like many other fruits including others in the berry family that peak in the summer, you have to find a different way to enjoy them during colder parts of the year.
Read on to learn why blackberries should make their way into your line-up of healthy, body-boosting recipes from smoothies, to salads, to home baked treats and more.
And discover our recommendations to get more blackberries - along with many other fruits and veggies - into your diet when they're no longer in their peak harvesting season, and keep your health and immunity up all winter long.
Psst: Get 12 Free Sticks of 310 Mixed Berry Juice (where you'll find some blackberry superfruit power!), with your 310 purchase now, for a limited time.*
All About Juicy Blackberries
Blackberries are a delicious group of dark blue, black, and purple fruits from the Rubus species grown mostly in parts of North America and Europe. It has a sweet, sometimes tangy taste depending on the berry. But each berry is packed with antioxidants, minerals, and other nutrients like iron, vitamins C, E, and K, calcium, and manganese in every bite. (1,2)
And humans have been enjoying this antioxidant-packed dark berry for years. They even found preserved remains of blackberries in the body of a Danish woman from 2,500 years ago! (2)
Blackberries vs. Black Raspberries
Blackberries are often confused with black raspberries, which have a similar look and taste. Plus, they both belong to the Genus Rubus family. But they are actually two different berries!
The big difference between the two is that when you pick raspberries, the stem remains on the plant. But with blackberries, the stem stays on the fruit. This gives a hollow look to the raspberry while blackberries retain their juicy core. (1,2)
Blackberry Nutrition Facts
Blackberries are super nutritious! Each juicy fruit contains vitamins, minerals, fiber, and antioxidants. The high antioxidant content gives this fruit it's rich, dark coloring.
Plus, the berry is low in calories and carbs, making this a delicious treat that’s impossible to overindulge. One cup of blackberries has 62 calories and less than 14 grams of carbs. Blackberries are also an excellent source of vitamins C, E, K, calcium, and manganese. (2,3)
Here is the nutrition information for a one-cup serving of blackberries: (2,3)
- Calories: 62
- Protein: 2 g
- Fat: Less than 1 g
- Carbs:: 14 g
- Fiber: 8 g
- Sugar: 7 g
- Vitamin C: 30 mg
- Vitamin K: 29 mg
- Manganese: 0.9 micrograms
5 Potential Health Benefits of Blackberries
Thanks to their high antioxidant, mineral, and vitamin content these fruits are a powerhouse for your health! Here are some of the potential health benefits of a serving of delicious blackberries:
Helps Boost Immunity
Thanks to the high vitamin C, K, and manganese content, blackberries could help support your immune system. (3)
- Vitamin C: Not only is Vitamin C an incredibly powerful antioxidant with a protective effect on the body but it's also directly involved in the production of white blood cells. And these cells are key to helping the body fight against germs and illness. (4)
- Vitamin K: This vitamin handles the creation of several proteins that your body needs to support blood clotting and the formation of bones. In other words, it’s key to healthy bone tissue and healing. (5)
- Manganese: This mineral supports your connective tissue and bones, protecting your cells from damage. It also helps with blood clotting and plays a pretty crucial role in your calcium absorption, carbohydrate metabolism, and blood sugar regulation. (6)
The health benefits of these vitamins and minerals help keep things running smoothly in the body. They also keep your energy levels high so you can maintain a healthier body and mind.
Supports Better Digestion and Gut Health
The average American doesn’t get nearly enough fiber in their diet. This is a problem because fiber is crucial for keeping you feeling full and aiding in a healthy digestive system.
Fiber helps keep things moving in the body, preventing uncomfortable problems like constipation and bloating. It also helps break up the bad cholesterol or LDL cholesterol in the body, helping manage your blood sugar levels. (3)
Luckily, blackberries offer a great source of fiber! One cup contains 8g of fiber, which helps add this crucial non-digestible carbohydrate to your diet. Blackberries are especially high in insoluble fiber, which helps break down food in the body and promotes more regular bowel movements. (2)
Contains Stress-Fighting Antioxidants
Blackberries are especially known for their abundance of antioxidants called polyphenols. These antioxidants can help you fight off free radicals and protect your cells from damage. One polyphenol, in particular, called anthocyanin, could also help protect your body from inflammation, which is the cause of a lot of different health problems. (3)
What are free radicals? They’re chemicals in your body that form from internal and external stressors like exercise, metabolism, cigarette smoke, air pollution, and more. Free radicals cause oxidative stress or cell damage in the body, potentially leading to chronic diseases.
The body has its processes for defending itself against free radicals. However, a healthy diet of antioxidants and superfruits like blackberries can help your body defend itself.
Helps Build a Healthy Heart
Heart attacks, strokes, chest pain, and other heart issues are often a result of buildup in the arteries that block life-giving blood from flowing throughout your body. (3) Nutrients that help break up the build-up are crucial for supporting a healthier heart. And the anthocyanins in blackberries might be just the nutrient for the job.
Many studies show that this antioxidant could help lower your unhealthy cholesterol levels while boosting your healthy cholesterol. And the mineral manganese also helps support healthy cholesterol levels and blood sugar regulation. This is what gives blackberries a good reputation for those looking to manage their insulin and blood levels. (2,3)
Improves Brain Function
According to one review of several studies, blackberries and other berry fruits could also help support your brain health! In the review, they cite several studies that indicate potential neurological benefits associated with berry fruits.
Possible brain benefits include improved cognitive and motor function, better memory, attention, speech, and protection against other age-related brain issues. (7) This benefit could be thanks to the antioxidants like anthocyanin that may help lower brain-related inflammation. (3)
How to Enjoy Blackberries
Enjoy Fresh Blackberries
One of the best and easiest ways to enjoy blackberries is to grab a bunch at the grocery store and pop a few into your mouth for a delicious snack! They’re in season and ripe anytime between May and September. This is when we recommend picking up some blackberries at your local farmer’s market. (2)
However, most grocery stores supply blackberries year-round for your enjoyment. Here are a few ways we love to enjoy blackberries:
- Add blackberries to your salad with some strawberries and goat cheese for an extra sweet taste
- Add blackberries to a fruit salad featuring your favorite fruit options like strawberries, bananas, kiwi, and grapes
- Top your yogurt, oatmeal, or cereal with blackberries
- Add blackberries to your smoothie recipe for a deep, purple color and amazing flavor
- Upgrade your boring, plain water to fruit-infused water with blackberry and other fruits. You’ll get a burst of flavor and nutrition while staying hydrated at the same time.
- Throw some blackberries on your avocado toast!
310 Greens
If you’re looking to eat more blackberries we recommend adding 310 Greens Blend into your routine. This blend easily incorporates 70+ superfoods (including the nutritious blackberry!) into your day without even lifting a fork.
It's a great supplement to add extra nutrition and veggies into the day with its fruit and vegetable blend, organic red fruits, probiotic cultures, fiber blend, and digestive enzymes. This superfood powder has a delicious mixed berry flavor that you can mix with plain water or your choice of 310 Lemonade. Or add a scoop to your next smoothie or shake recipe!
310 Reds
Red fruits are some of the most powerful and invigorating for your health, so why not get more of them into your day? It’s incredibly simple and yummy with 310 Reds Superfood Mix – the latest addition to our line of 310 Juices and Shake Boosters for total health and enhanced vitality.
And although the fruit might not be red, this blend does feature organic blackberries! This makes sense given how much we know about their powerful health benefits and antioxidants. And just like 310 Greens, 310 Reds are super easy to add to water, smoothies, or lemonade for a tasty, refreshing, and healthy beverage.
For example, give this Black Cherry Hibiscus Smoothie recipe a try!
Blackberries: The Takeaway
In conclusion, blackberries are an amazingly delicious fruit to add to your diet. These dark and succulent berries add a pop of health to your day, plus they taste delicious. And they’re super easy to toss into your next shake recipe!
Blackberries contain essential vitamins, minerals, fiber, and antioxidants like vitamins C, E, K, calcium, and manganese that help boost your immune system, support better digestion, fight stress and free radicals, and build a healthier heart and mind. What’s not to love?!
Enjoy these blackberries fresh from the store or look for a supplement that features these nutritious berries in their blend, like our 310 Reds and 310 Greens. And get ready to enjoy a low-carb treat that’s just as good for your health as it is for your taste buds.
FAQs About Blackberries
Below you’ll find a list of frequently asked questions about blackberries:
Are blackberries good for you?
Yes! Blackberries, like many other fruits, are an excellent source of vitamins, minerals, and antioxidants that support your full-body health and wellness.
Can you eat blackberries every day?
Health experts recommend enjoying two servings of fruit daily, around 2 cups. (3) And if you love blackberries, they’re a great, healthy fruit option to enjoy every day.
But given how many delicious fruits there are out there we recommend switching it up! Recreate the rainbow with your fruit each week, choosing from a variety of healthy and tasty options like bananas, mangoes, strawberries, blackberries, kiwis, grapes, and more.
Choosing a variety helps ensure you’re getting a full supply of nutrients because each fruit offers a unique combination of vitamins, minerals, and antioxidants.
How should you store blackberries?
We recommend storing blackberries in the fridge in a breathable container to preserve their freshness for even longer! Stick with the package they came in and make sure to avoid any airtight containers. Once in the fridge, blackberries usually last around two to three days. So it’s important to enjoy them pretty quickly after purchasing.
But if you want to keep them for longer, you can store them in your freezer for up to nine months. (8) Frozen blackberries are a perfect addition to your smoothie!
Are blackberries keto-friendly?
Given their high sugar and carb content, fruit is generally not recommended for a keto diet. However, since blackberries are low carb they can be a great fruit to snack on in moderation if you’re trying to maintain a keto diet.
When are blackberries in season?
Blackberries are in season between the months of May and September. But they’re best to enjoy between June and August when they’re fresh and ripe.
You’ll know it’s ripe when it has a deep black color and is nice and plump. This is the best time to pick some up at your local farmer’s market! (2)
Sources:
- Blackberry: Description, Types, Nutrition, Uses, & Facts. (2022, September 29). Encyclopedia Britannica. Retrieved October 9, 2022, from https://www.britannica.com/plant/blackberry-fruit
- Health Benefits of Blackberries. (2020, September 1). WebMD. Retrieved October 9, 2022, from https://www.webmd.com/diet/health-benefits-blackberries
- The Small Yet Powerful Blackberry: Why You Should Eat Some Today. (2022, August 30). Cleveland Clinic. Retrieved October 9, 2022, from https://health.clevelandclinic.org/benefits-of-blackberries/
- Office of Dietary Supplements - Vitamin C. (n.d.). Retrieved October 9, 2022, from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- Vitamin K. (2019, July 2). The Nutrition Source. Retrieved October 9, 2022, from https://www.hsph.harvard.edu/nutritionsource/vitamin-k/
- Manganese. (n.d.). Mount Sinai Health System. Retrieved October 9, 2022, from https://www.mountsinai.org/health-library/supplement/manganese
- Miller, M. G., & Shukitt-Hale, B. (2012, February 3). Berry Fruit Enhances Beneficial Signaling in the Brain. Journal of Agricultural and Food Chemistry, 60(23), 5709–5715. https://doi.org/10.1021/jf2036033
- How to Store Blackberries to Maximize Freshness. (2021, December 15). MasterClass. Retrieved October 9, 2022, from https://www.masterclass.com/articles/how-to-store-blackberries
