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Bramble on.
The blacker the berry, the better for you — at least that’s how it would seem, given that this one little berry carries such a staggering array of health benefits.
While superfoods like açai, avocado, quinoa and kiwi enjoy global attention, the humble blackberry — native to parts of the US, unlike those other delectables — has been quietly linked to all kinds of positive health outcomes, ranging from better immune function and digestive health to improved oral hygiene and cancer prevention.
As we approach berry season, the sweet-tart delicacy is now in the spotlight, and its wellness-boosting potential is on full display.
Here are some reasons you may want to add more blackberries to your diet this season.
They’re a vitamin powerhouse
Nothing keeps the scurvy away quite like a bowl of blackberries.
These little fruits are full of vitamin C, which not only prevents old-timey sailors’ diseases but has also been known to assist in wound-healing and skin regeneration, collagen production, reducing free radicals in the body, absorbing key nutrients like iron and keeping the immune system in good shape.
Blackberries also have plenty of vitamin K, which plays an important role in blood clotting after an injury and in overall bone health.
Manganese is also vital to bone and immune health, and blackberries are rich in that, too. The mineral helps with collagen formation and might keep things like osteoporosis, blood sugar spikes and epileptic seizures at bay, according to Healthline.
They’ll get you closer to your fiber goals
Everyone’s been talking about protein, but it’s fiber that most Americans don’t get enough of day-to-day. And while fiber supplements can be handy, the American Heart Association recommends getting between 25 to 30 grams of fiber exclusively from food each day.
Ingredients that can help you reach that goal include whole grains, beans and peas — and, of course, blackberries. Just one cup of blackberries is packed with around eight grams of fiber, getting you about a third of the way there.
A fiber-rich diet has been associated with far-reaching health benefits, and not just for the digestive system.
The soluble fiber found in blackberries — the kind that dissolves in the gut — can actually help lower cholesterol by “binding to bile in the digestive tract and removing it from the body as waste, which in turn helps reduce circulating cholesterol levels,” according to registered dietitian Julia Zumpano, RD, LD.
Blackberries also have insoluble fiber, which is great for the gut. “It passes through your digestive system and keeps food and waste moving through your body, which helps prevent constipation and bloating,” Zumpano told the Cleveland Clinic.
They’re good for your brain and teeth
Though blueberries often get the glory, blackberries are also brain food.
In general, berries have antioxidants that can protect the brain from toxins and help neurons function properly. This may then cut down on inflammation, which often contributes to cognitive decline.
As for oral health, one study points to some potentially protective properties in blackberries, which may have antibacterial and anti-inflammatory compounds that defend against gum disease.
They may have cancer-fighting properties
Antioxidants found in blackberries may also inhibit breast cancer cells from progressing, according to emerging research. And it’s not just that: The antioxidants, also known as polyphenols, might even boost the immune system to the point that it can “identify and eliminate cancerous cells.”
More research is needed, but preliminary studies show that “regular blackberry consumption, as part of a balanced diet rich in antioxidants, may play a role in reducing the risk of breast cancer and could be incorporated into supportive therapies or preventive measures,” according to a 2024 article in the journal Food Bioscience.
Blackberries have a high level of anthocyanins, an antioxidant that’s especially good at soothing inflammation.
And the berry’s vitamin C content may also make a difference, since vitamin C is an antioxidant that can help relieve the body of the oxidative stress that often leads to cancer.
