I love organic blackberries but they are often so expensive that I usually wait until they
are available at a lower price to really indulge in their juicy, sweet goodness in the delicious
ways that I want to.
Blackberries are one of my favorite fruits for good reasons–they are nutritional powerhouses.
With their deep blue color, blackberries have one of the highest antioxidant levels of fruits
that are regularly tested.
They are also high in Vitamin C and fiber, which have been shown to help reduce the risks of
Blackberries are high in gallic acid, rutin and ellagic acid, a known chemopreventative, with
anti-viral and anti-bacterial properties.
They also contain high levels of anthocyanins (83-326 mg/ 100g) which work as antioxidants to
help fight free radical damage in the body and give berries their deep dark color.
The antioxidant level of foods can be measured as ORAC (Oxygen Radical Absorption Capacity).
Blackberries are one of the best high-ORAC (oxygen radical absorbance capacity) foods available.
Blackberries are also rich in vitamins A, E, K, and B vitamins, as well as antioxidants lutein and
zeaxanthin, which scavenge free radicals and reactive oxygen species (ROS) that play a role in aging
and chronic diseases.
Blackberries are also a source of important minerals such as copper, manganese, magnesium,
potassium, pantothenic acid, pyridoxine, riboflavin,niacin, and folic acid.
They boast high levels of phenolic flavonoid phytochemicals, such as ellagic acid, anthocyanins, tannin,
gallic acid, pelargonidins, quercetin, cyanidins, kaempferol,catechins, and salicylic acid–antioxidant
compounds which protect against aging, inflammation, cancer, and other neurological diseases.
More and more studies indicate that berries such as blackberries, blueberries and more, may be among
the most potent cancer-fighting fruits — due to the fact that they are rich in cyanidin 3-glucoside,
elBlackberrieslagic acid, lignans, and the flavonoid myricetin — substances that may have cancer-protective
And here’s one more reason to love them: blackberries may have beneficial effects on brain health due to
the fact that the high antioxidant levels in berries may help prevent age-related memory loss.
I love to add blackberries to coconut yogurt or fruit salads, however, one of my favorite ways to enjoy
this tasty berry is to blend it up into a smoothie.
Here’s one of my tastiest blackberry smoothie blends:
Blackberry Bliss Smoothie
1 cup of organic blackberries
1 organic banana
1/2 cup plain coconut milk yogurt
1 cup organic pineapple, sliced
1/2 organic avocado
1 large scoop organic vegan protein powder
2 tablespoon chia seeds
1 cup organic hemp milk
1/2 cup organic ice cubes
Add all of the ingredients to a high speed blender.
I use a VitaMix.
Blend until smooth.
Add more liquid or ice, if a thinner consistency is desired.
Pour the blended smoothie into two mason jars.
Drink one right away and refrigerate the second one for later.
Enjoy the rich, healthy, creamy goodness!
Do you enjoy eating blackberries?
What do you like to make with blackberries?
Share your thoughts and comments with us.
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