In this article, we will answer the question “Can you eat blackberries whole?”, and what are the health benefits of blackberries?
Can you eat blackberries whole?
Yes, you can eat blackberries whole. However, do not consume in large amounts because the seeds of the blackberries can be poisonous if consumed in excessive amounts. Moreover, consuming seeds or fiber-packed blackberries is not a good idea if you suffer from chronic digestive issues. Read on if you want to know the health benefits and health risks associated with consuming blackberries.
Health benefits of blackberries
Rich source of vitamin C
Sweet and tart blackberries are rich in vitamin C. A cup of blackberries provides about 30.2mg of vitamin C which equates to about 50% of the recommended Daily Value(DV). Vitamin C performs the following functions in our body.
- It cures wounds.
- It plays a crucial part in collagen formation in bones, muscles, and skin and regenerates the skin keeping it fresh and young.
- It has excellent antioxidant properties, therefore, it fights free radicals and protects the cells against oxidative damage. Vitamin C also acts as an anti-cancerous compound in the body due to its anti-oxidant properties.
- It helps in the absorption of iron.
- It prevents scurvy.
Packed with fiber
One cup of fresh blackberries provides you about 8g of fiber. Eating a fiber-rich diet helps maintain a healthy gut by preventing bloating, constipation, and stomach pain. Other advantages of eating fiber include:
- Fiber reduces levels of bad cholesterol in the blood.
- It promotes regular bowel movements contributing to a healthy gut.
- It regulates blood sugar levels. It does so by slowing the absorption rate of sugar from the gut.
- It keeps you full for longer, thus, helping in weight loss.
- The healthy gut bacteria feed and thrive on dietary fiber.
Good source of vitamin K
Vitamin K plays a crucial role in blood clotting and bone metabolism. Vitamin K must be taken through diet for a sound body. Deficiency of vitamin K causes bone thinning and bone fractures that lead to easy bruising, heavy menstrual bleeding, and bloody urine and stool.
One cup of fresh blackberries provides 29 micrograms of Vitamin K which equates to over ⅓ of the recommended DV for Vitamin K.
Great source of manganese
Manganese plays an important role in bone development and healthy immune functions. It also helps in the metabolism of sugars, amino acids, and cholesterol. In addition to Vitamin C, manganese also plays a crucial role in collagen formation.
Manganese prevents osteoporosis, regulates blood sugar levels, and reduce epileptic seizures. A cup of fresh blackberries provides you about 0.9mg of manganese that equates to about half of the recommended DV for manganese.
Good for brain
Blackberries boost brain health by preventing memory loss that occurs due to aging. The powerful antioxidants present in blackberries help the neurons communicate brain signals efficiently and faster. They reduce inflammation in the brain that normally occurs due to aging and often leads to cognitive and motor neuron issues.
Good for oral health
The blackberry extract has excellent anti-bacterial and anti-inflammatory properties. Adding this extract to your diet or eating whole blackberries can reduce the risk of gum diseases and cavities meanwhile fighting bacteria that may cause oral diseases.
Health risks of blackberries
Changes in urine color
Blackberries are strongly pigmented, therefore, eating blackberries can result in darker colored urine. Urine should have a pale golden yellow color. This may just be a temporary issue but If the color does not seem to become normal, seek medical attention because this might be a serious kidney issue.
One cup of fresh blackberries only contains 7g of sugar approximately. On the other hand, canned blackberries that have been preserved in sugar syrup contain over 50g of sugar per serving. This added sugar can lead to obesity which can ultimately become the cause of serious illnesses. Therefore, prefer fresh berries over sweetened ones.
Too high fiber content
People who are suffering from diverticulitis or people who have just undergone intestinal surgery should not consume a fiber rich diet. Blackberries are packed with dietary fiber.
Therefore they should avoid eating blackberries or any other fruit with skin and seeds.
Eat the berries the right way. Eat them wholly by adding them to your pancakes, ice creams, or turn them into a sauce to drizzle over sweet and savory dishes. Consuming blackberry jams, jellies or juices have a high content of added sugar and have much of the fiber removed making them an unhealthy food choice.
In this article, we answered the question “Can you eat blackberries whole?”, and what are the health benefits of blackberries?