A gastroenterologist has given 6 reasons why you should include blackberries in your diet

A gastroenterologist named 6 reasons why you should include blackberries in your diet

The expert also revealed possible health risks after consuming the berry.

Bilberry is a delicious and flavorful berry, popular among adherents of healthy eating. It has a rich nutritional composition and has a positive effect on health. But it should be remembered that the use of this berry is not without some risks.

What we will tell you about

The benefits of blackberries for health

doctor-gastroenterologist of the Federal network of clinics of expert oncology “Euroonko”

“Blackberry is a juicy berry with an original flavor, which is used both fresh and for different dishes. In cooking, blackberries are used to make jams, jams, compotes, morsels, desserts and baked goods.”

Ripe blackberries are a low-calorie dessert – the sweet berry has only about 43 calories per 100 grams. At the same time, it is a source of a large number of vitamins and trace elements, such as vitamins A, C, E, K, B group, as well as minerals, organic acids.

Thus, 100 g of blackberries contains 25% of the daily norm of vitamin C, 19% of the daily norm of vitamin K and 31% of the daily norm of manganese. The composition of the berry has polyphenols – substances that are antioxidants.

Thanks to its composition, blackberries have a number of useful properties:

1. Strengthens the immune system. Blackberries are rich in vitamin C and other antioxidants, which are actively involved in maintaining the immune system. Vitamin C promotes the production of white blood cells, which play a key role in fighting infections. In addition, the antioxidants found in blackberries help protect immune system cells from free radical damage.
2. It helps reduce fever in colds. Blackberries have a diaphoretic effect (causes increased sweat production), which helps lower body temperature in colds. Due to its anti-inflammatory properties, the berry also helps relieve cold symptoms such as headache and sore throat.
3. It improves gastrointestinal function. Blackberries are a good source of fiber, which helps normalize bowel function by preventing constipation and improving digestion. Fiber helps maintain a healthy balance of microflora and promotes better absorption of nutrients.
4. Helps to lower blood cholesterol levels. The phenolic compounds found in blackberries can help lower the levels of “bad” cholesterol in the blood. This reduces the risk of developing cardiovascular diseases such as atherosclerosis and myocardial infarction.
5. It has an anti-inflammatory effect. Antioxidants and other active substances in blackberries have strong anti-inflammatory properties. These substances help reduce inflammation in the body, which can be beneficial in the treatment of various inflammatory conditions and diseases, such as arthritis or asthma.
6. Beneficial for the condition of the skin, hair and nails. The rich composition of vitamins and minerals as well as antioxidants help to maintain healthy skin, hair and nails. They help prevent premature aging of the skin and reduce the appearance of wrinkles. In addition, the beneficial elements in blackberries help strengthen hair and nails, making them stronger and shinier.

Harms of blackberries

Despite all the benefits, blackberries should be consumed in moderate amounts, says Maria Kombarova.

In the composition of the berry there is a poorly digestible carbohydrate (sugar) – sorbitol. When consuming more than 160 g of berries there is a high risk of diarrhea and gas. Also in moderate quantities should be consumed in patients with impaired glucose metabolism.

It should be remembered that large portions of blackberries can cause an allergic reaction. It can manifest itself in the form of skin rashes, itching or swelling.

If such symptoms appear, you should consult a doctor as soon as possible.

Berries contain organic acids, which can adversely affect the enamel of the teeth with frequent use. This, in turn, increases the risk of tooth decay.

People with peptic ulcer disease of the stomach or pancreas should be careful when consuming this berry. The fact is that the acidity of blackberries can aggravate symptoms and lead to an exacerbation of the condition.

Before adding blackberries to the diet of such patients, it is recommended to consult a doctor.

Recommendations for blackberry consumption

When choosing blackberries, fresh berries should be preferred as they contain more nutrients. Frozen blackberries also retain their beneficial properties, but may lose some of their vitamins and antioxidants during the freezing and thawing process.

It is important to note that the useful properties of blackberries are preserved only when the berries are properly stored and processed.

Rules of storage and preparation of blackberries

Fresh blackberries should be stored in the refrigerator for several days after purchase. Berries should be washed thoroughly before consumption.

Frozen berries can be stored for up to a year.

Blackberries can be added to smoothies, baked goods, porridge or eaten alone as a tasty and healthy snack.