Dried Blackberries

1. Packed with vitamin C

One cup of raw blackberries has 30.2 milligrammes of vitamin C. That’s half of the daily amount recommended. Vitamin C is required for the synthesis of collagen in the bones, connective tissue, and blood vessels. Vitamin C may also benefit you in the following ways:

• heal wounds
• regenerate the skin
• reduce free radicals (molecules released by toxins) in the body
• absorb iron
• shorten the common cold
• prevent scurvy

More research is needed, although some sources claim that vitamin C can help prevent cancer-causing chemicals from forming in the body. Vitamin C is an antioxidant that may help to prevent cancer by reducing oxidative stress in the body.

2. They’re high in fiber

Most people don’t get enough fiber in their diet. That’s a problem: A low-fiber diet has been linked to digestive problems like bloating, constipation, and stomach pain. And according to a 2013 study, not getting enough fiber may increase your risk for heart disease.

A high-fiber diet may help you:

• reduce cholesterol
• promote regular bowel movements
• manage blood sugar levels by slowing the rate of sugar absorption
• make you feel fuller for longer after eating
• provide fuel to nourish healthy gut bacteria

For such a tiny berry, dried blackberries are high in fiber. One cup of raw blackberries has almost 8 gms.

3. Great source of vitamin K

When you cut yourself, vitamin K is the reason you don’t bleed profusely: It aids in the clotting of your blood. Vitamin K is also important for bone health. Bone weakening and fractures can occur if you don’t have enough vitamin K. Easy bruising, heavy monthly flow, and blood in the stool or urine are all possible side effects.
One cup of raw blackberries has over 29 mg of vitamin K, which is more than one-third of the daily recommended dose.
If you take blood thinners, make sure you eat vitamin K-rich foods like blackberries, green leafy vegetables, soybeans, and fermented dairy foods on a regular or reduced basis. Consult your doctor about the amount of food you can consume.

4. High in manganese

Manganese isn’t as well-known as other minerals, yet it’s essential for bone formation and a strong immune system. It also aids in the digestion of carbohydrates, amino acids, and cholesterol. Manganese, like vitamin C, is essential for collagen production. Prolidase, the enzyme that helps manganese build collagen, also aids wound healing. Manganese may aid in the prevention of osteoporosis, the control of blood sugar levels, and the reduction of epileptic episodes. Raw blackberries provide 0.9 mg of manganese per cup, which is about half of the daily required intake. But keep in mind that too much manganese might be harmful. However, unless you have a condition that prevents your body from removing extra manganese, such as chronic liver illness or anaemia, you’re unlikely to consume too much manganese in food levels.

5. May boost brain health

Eating berry fruits like blackberries may improve brain health and help prevent memory loss caused by aging, according to a review of research in the Journal of Agricultural and Food Chemistry.

The review concluded that antioxidants in berry fruits help fight free radicals and alter how brain neurons communicate. This may help reduce brain inflammation, which can lead to cognitive and motor issues common with aging.

6. Helps support oral health

According to a 2013 study, you may want to add blackberries to your daily dental regimen. The study found blackberry extract has antibacterial and anti-inflammatory abilities against some types of bacteria that cause oral disease.

Researchers caution more study is needed, but suggest blackberry extract may help prevent and control gum disease and cavities.

Source:Healthline