Blackberries nutrition facts
Sweet, succulent blackberries are summer delicacies in the northern temperate regions. As in raspberries, they grow on shrubs known as brambles in the vast Rosaceae family bush berries. The plant is native to Europe and now grown at a commercial scale from North America, particularly in the USA, to as far as Siberia. Binomially, the plant is a small perennial shrub belonging to the family Rosaceae, of the genus: Rubus. Botanical name: Rubus fruticosus.
Depending up on cultivar type, blackberry bush can be classified into erect, semi-erect and trailing types. Erect type bush generally features cane thorns and spreads by root suckers (which send cane shoots) along hedgerows, whereas, trailing shrubs require a trellis to support growth, and they spread by fresh shoots known as canes or primocanes. In the second year, these primocanes become floricanes. White or pink flowers appear in the floricanes.
Technically, the berry is an aggregate fruit consisting of small drupelets arranged in circular fashion. Each drupelet composes of juicy pulp with single tiny seed. The berry measures about 3-4 cm in length containing about 80-100 drupelets.
Loganberries and phenomenon berries are hybrids between blackberry and red raspberry. Several other bramble berries such as boysenberry, nessberry, youngberry, marionberry etc., are hybrids of dewberry, blackberry, and wild raspberry cultivars.
Health benefits of bllackberries
- As in other bush berries, blackberries too are packed with numerous plant nutrients such as vitamins, minerals, anti-oxidants, and dietary fibers that are essential for optimum health.
- The berries are very low in calories. 100 g provide just 43 calories. Nonetheless, they are rich in soluble and insoluble fiber (100 g whole berries consist of 5.3 g or 14% RDA of fiber). Xylitol, a low-calorie sugar substitute present in the fruit fibers, absorbs more slowly than sugar inside the gut, and thus does not cause rapid fluctuations in blood sugar levels.
- Blackberries compose significantly high amounts of phenolic flavonoid phytochemicals such asanthocyanins, ellagic acid, tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that these antioxidant compounds may have potential health benefits against cancer, aging, inflammation, and neurological diseases.
- Fresh berries are an excellent source of vitamin C (35% of RDA/100 g), which is a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals from the body.
- They contain adequate levels of vitamin A, vitamin E, and vitamin K (16% of RDA/100 g) and in addition; they are rich in much other health promoting flavonoid poly-phenolic antioxidants such aslutein, zeaxanthin, and ß-carotene in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
- Blackberries have an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 5347µmol TE per 100 grams.
- Further, blackberries contain a good amount of minerals like potassium, manganese, copper, and magnesium. Copper is required in the bone metabolism as well as in production of white and red blood cells.
- They contain moderate levels of B-complex group of vitamins. It contains very good amounts of pyridoxine, niacin, pantothenic acid, riboflavin, and folic acid. These vitamins are acting as cofactors help the body metabolize carbohydrates, proteins, and fats.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 43 Kcal | 2% |
| Carbohydrates | 9.61 g | 7% |
| Protein | 1.39 g | 2% |
| Total Fat | 0.49 g | 2% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 5.3 g | 14% |
| Vitamins | ||
| Folates | 25 µg | 6% |
| Niacin | 0.646 mg | 4% |
| Pantothenic acid | 0.276 mg | 5.5% |
| Pyridoxine | 0.030 mg | 2% |
| Thiamin | 0.020 IU | 2% |
| Vitamin A | 214 IU | 7% |
| Vitamin C | 21 mg | 35% |
| Vitamin E | 1.17 mg | 8% |
| Vitamin K | 19.8 µg | 16.5% |
| Electrolytes | ||
| Sodium | 1 mg | 0% |
| Potassium | 162 mg | 3% |
| Minerals | ||
| Calcium | 29 mg | 3% |
| Copper | 165 µg | 18% |
| Iron | 0.62 mg | 8% |
| Magnesium | 20 mg | 5% |
| Manganese | 0.646 mg | 3% |
| Selenium | 0.4 µg | 1% |
| Zinc | 0.53 mg | 5% |
| Phyto-nutrients | ||
| Carotene-ß | 128 µg | -- |
| Carotene-α | 0 µg | -- |
| Lutein-zeaxanthin | 118 µg | -- |
Selection and storage
Blackberry season generally lasts from June to September. Fresh berries are either handpicked or harvested using machines in large-scale farms. In general, the berries are ready to be harvested when they come off the receptacle easily and have turned to deep color. At the stage when they are supposed to be the most ripen and sweetest.
In the stores, choose fresh berries featuring bright, shiny, completely black, and plump in constancy. In general, the berries are packed in a firm box, spread out evenly in a single layer.
Avoid unripe (purple), overripe, bruised, damaged and mushy berries. In general, the berries are highly perishable and sensitive to handling. At home, use them as soon as possible.
To store, place them in the refrigerator, they stay fresh for up to 4-5 days.
Preparation and serving methods
Fresh blackberries can be eaten out of hand directly from the bush. If you purchase from the store, they are best used immediately. To prepare; do not wash them until ready to use. Just rinse in a bowl of cold water, swish around to remove surface dirt. Gently lift out and pat dry using an absorbent towel. This method will also help bring them to normal room temperature, increases their flavor and enriches the taste.
Here are some serving tips:
- Blackberries make a delicious addition to fruit/vegetable salads. They can be added in ice creams.
- Pureed, the berries can be added in sorbets, coulis (thick French sauce), etc.
- Pureed, and sieved, added in juice, jams, jelly, syrup, and sorbet preparations.
- They add special flavor to muffins, bread, pie, pastry, crumbles, tarts, and puddings.
Safety profile
Allergy to blackberries is uncommon and rare. There are very few reported cases of particularly in some sensitized individuals. The reaction may be thought due to presence of salicylic acid in the berries which, may cause symptoms like swelling and redness of mouth, lips and tongue, eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing, gastrointestinal disturbances, depression, hyperactivity and insomnia. Individuals who suspect allergy to these fruits may want to avoid them.
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