{"id":242529,"date":"2025-07-06T11:13:10","date_gmt":"2025-07-06T11:13:10","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/242529\/"},"modified":"2025-07-06T11:13:10","modified_gmt":"2025-07-06T11:13:10","slug":"why-blackberries-are-so-good-for-you-according-to-nutrition-experts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/242529\/","title":{"rendered":"Why Blackberries Are So Good for You, According to Nutrition Experts"},"content":{"rendered":"<p id=\"mntl-sc-block_1-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Blackberries are gorgeous berries that pop up in grocery stores and farmers&#8217; markets just about everywhere in the spring and summertime. While you&#8217;re likely aware of the <a href=\"https:\/\/www.realsimple.com\/what-is-the-healthiest-berry-8613268\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">health benefits<\/a> of <a href=\"https:\/\/www.realsimple.com\/food-recipes\/recipe-collections-favorites\/popular-ingredients\/benefits-of-blueberries\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">blueberries<\/a> and strawberries, you may be less informed about the benefits of <a href=\"https:\/\/www.realsimple.com\/how-to-store-blackberries-8654590\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">blackberries<\/a>. Here, get the low-down on blackberry nutrition from two dietitians and several recipes to help you usher this superfood into your diet.\n<\/p>\n<ul>\n<li><strong>Brigitte Zeitlin<\/strong>, a New York City-based registered dietitian and founder of <a href=\"http:\/\/bznutritionny.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">BZ Nutrition<\/a><\/li>\n<li><strong>Amy Gorin<\/strong>, RDN, a plant-based registered dietitian and owner of <a href=\"https:\/\/plantbasedwithamy.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Plant Based with Amy<\/a><\/li>\n<\/ul>\n<p>  Vitamin C  <\/p>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> &#8220;Blackberries are loaded with <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">vitamin C<\/a>, which helps to <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.realsimple.com\/foods-for-immune-system-7093660\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">strengthen your immune system<\/a> and keep your skin looking plump and fresh,&#8221; says Brigitte Zeitlin, a New York City-based registered dietitian and founder of <a href=\"http:\/\/bznutritionny.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">BZ Nutrition<\/a>. &#8220;They are also high in <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Manganese-HealthProfessional\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"4\" target=\"_blank\" rel=\"noopener\">manganese<\/a>, which works to keep your bones strong and healthy.&#8221;\n<\/p>\n<p>  Antioxidants  <\/p>\n<p id=\"mntl-sc-block_10-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Berries, including blackberries, are high in free-radical-fighting <a href=\"https:\/\/www.realsimple.com\/food-recipes\/shopping-storing\/food\/antioxidant-foods\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a>. Blackberries, in particular, contain anthocyanins, which have antioxidative, antimicrobial, and anti-inflammatory properties. They&#8217;ve been linked to improved vision and brain health. In addition, they offer protection against diseases such as diabetes and cancer due to their ability to protect against free radical damage.\n<\/p>\n<p>  Fiber  <\/p>\n<p id=\"mntl-sc-block_15-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Blackberries are also <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.realsimple.com\/health\/nutrition-diet\/high-fiber-fruits\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">high in fiber<\/a>, which helps you feel fuller for longer, says Amy Gorin, RDN, a plant-based registered dietitian and owner of <a href=\"https:\/\/plantbasedwithamy.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Plant Based with Amy<\/a> in Stamford, Connecticut. Blackberries&#8217; fiber content is also crucial because research has shown that not getting enough fiber can increase your chances of having heart disease.\n<\/p>\n<p>  Cholesterol Control  <\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> &#8220;Eating blackberries may help your LDL, or &#8216;bad,&#8217; cholesterol levels,&#8221; Gorin says. &#8220;According to a review study in Scientific Reports, people who regularly ate berries had lower LDL cholesterol levels, versus the people who were not regularly eating berries.&#8221;\n<\/p>\n<p>  Vitamin K  <\/p>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Blackberries are also rich in <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminK-HealthProfessional\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">vitamin K<\/a>, which can help with blood clotting and bone metabolism. Being deficient in vitamin K can lead to heavy menstrual bleeding or make you prone to bruising. If you&#8217;re on blood thinners, getting enough of this nutrient from blackberries is a great option.\n<\/p>\n<p>  Teeth and Brain Benefits  <\/p>\n<p id=\"mntl-sc-block_24-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Additionally, one study showed that regular blackberry consumption could promote good dental health, and another showed it could help with brain health and <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.realsimple.com\/flavonoid-rich-foods-promote-healthier-aging-study-says-8718716\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">prevent memory loss related to aging<\/a>.\n<\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While you don&#8217;t need to be super concerned about overdoing it on blackberries, you may have stomach discomfort if you eat too many due to their higher fiber content. If you have a sensitive stomach, you&#8217;re likely better off keeping it to a small handful of blackberries per serving. And because they&#8217;re so dark in color, blackberries may also cause you to see <a href=\"https:\/\/www.health.harvard.edu\/press_releases\/color-odor-changes-in-urine-usually-but-not-always-harmless\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">changes in color in your urine<\/a> if consumed in large amounts, similar to beets. This also isn&#8217;t cause for concern, so don&#8217;t feel alarmed if it happens.<\/p>\n","protected":false},"excerpt":{"rendered":"Blackberries are gorgeous berries that pop up in grocery stores and farmers&#8217; markets just about everywhere in the&hellip;\n","protected":false},"author":2,"featured_media":242530,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-242529","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114805997764229516","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/242529","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=242529"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/242529\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/242530"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=242529"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=242529"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=242529"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}