Much like other berries, blackberries are rich in bioflavonoids and Vitamin C,

have very low sodium and only 62 calories to a cup.

Ever woken up the day or two after an intense workout and been so sore that it

became difficult and painful to do anything? That’s what physicians and

scientists call delayed onset muscle soreness (DOMS) and they think it’s due

to inflammation created by tons of micro-tears in our muscles and one of the

best ways to reduce DOMS is by consuming loads of berries. A controlled

study done on endurance athletes suggested that daily berry consumption

significantly reduced oxidative stress and inflammation. Which berries rank at

the top of the antioxidant density chart, among those we can actually buy?

Blackberries rank well ahead in terms of antioxidant bang for caloric buck.

The healthy dose of Vitamin K in Blackberries also aids in muscle relaxing.

Some women use the berries to alleviate labour pains. As part of a regular

diet, they can also be used to regulate bleeding as it is very effective in helping

blood to clot. The Vitamin C in blackberries helps with wound healing.

The dark blue colour ensures blackberries along with blueberries have one of

the highest antioxidant levels of all fruits. Antioxidants, well-known for lowering

the risk of a number of cancers, are a huge bonus, but be aware the berries

are best consumed in their natural state to get the full benefits.

Studies of cyanidin-3-glucoside, a compound found in berries showed it helps

prevent cancer by inhibiting tumours from growing and spreading. Blackberries

in particular have been shown to inhibit tumour angiogenesis. Angiogenesis is

the process of forming new blood vessels necessary for tumours to transition

from a benign state to a malignant one. When we eat foods containing

angiogenesis inhibitors we prevent those new blood vessels from being

formed.

Blackberries are a great source of ellagic acid, an antioxidant that has been

shown to protect the skin from UV damage. Research has found that ellagic

acid may help to prevent sun damage by keeping collagen from degrading and

reducing the inflammatory response caused by the sun.

Most people eat more when they’re stressed, but what if you could eat your

stress away? Try it out by grabbing some blackberries, which boost your

energy and can counteract the damaging effects of anxiety on your body.

Polyphenol compounds found in blackberries have been shown to limit the

release of adrenaline when you are stressed out. An excess of adrenaline

increases blood pressure, which makes blackberries a remedy for

hypertension, headaches and anxiety.

Blackberries help with bone health as they are a good source of vitamin K,

offering 36% of the daily recommended amount of this nutrient used by the

body to aid the absorption of calcium. Vitamin C is also believed to protect

against bone loss.

Phytoestrogens are naturally occurring plant estrogens found in blackberries

that research has found may help to relieve the perimenopausal and

menopausal symptoms.

Traditionally, the leaves and barks of the plant have also been consumed. The

leaves of blackberries have been used to treat mild inflammation of the gums

and sometimes even sore throats.

The astringent tannins of blackberries are effective in oral hygiene when used

as a gargle or mouthwash.

The high tannin content of blackberries provides a number of benefits to

reduce intestinal inflammation, alleviate haemorrhoids and soothe the effects

of diarrhoea. It is important to incorporate berries in your diet in a variety of

ways. Have them as a snack or in your cereal or even as a smoothie.