What happens to your body when you eat the blackberries regularly

Murder is a supervision filled with nutrients that supports the heart, bones and immune health while helping to prevent chronic diseases such as cancer and diabetes. They are rich in vitamins, minerals and antioxidants like anthocyanas, which are studied for their role in the prevention of serious health problems.

Jump at the main dishes to remember.

1. Boose brain health

The blackberries are rich in phytochemicals, in particular anthocyans, which support the health of the brain and can help prevent age -related neurodegenerative diseases such as dementia. Research shows that anthocyanas, compounds responsible for the purple color of blackberries, can stimulate blood flow to the brain and improve areas controlling memory and attention.

In another study, participants who consumed a mixture of berries rich in flavonoids, including blackberries, experienced an improvement in cognitive performance over six hours.

2. reduces the risk of heart disease

The blackberries are filled with cardiac protection compounds such as fiber, isoform and anthocyanas. Eating berries regularly can reduce the risk of 17% heart disease and the chances of dying by 9% heart disease.

Other research has shown that the consumption of blackberries and other bays can help lower blood pressure and cholesterol of low density lipoproteins (LDL) (the type that obstructs arteries) and regulate blood sugar, which can all help protect your heart.

3. Protects against cancer

Antioxidants and other blackberries help neutralize harmful free radicals, which can damage cells, cause oxidative stress and contribute to chronic diseases. Eating more than blackberries can help prevent the growth of cancer cells.

Mûres can also help prevent colorectal cancer. Research shows that blackberry extract can stop a key process that allows cancer cells to develop in the colon. However, this study was conducted in a laboratory, and not on humans, so more research is necessary.

4. Fight diabetes

Regularly eating warrants can help prevent diabetes. Their fiber content slows down digestion and helps reduce blood sugar. The fruit also stimulates metabolic health by:

• Reduce inflammation
• Improve fat metabolism
• Improvement of the insulin function

The consumption of blackberries has increased the combustion of fat and improved insulin sensitivity in men with an excess weight and obesity, highlighting the potential advantages of the powerful antioxidants of the bay.

5. supports bone health

A review of studies on the advantages of nutrients in the berries, including blackberries, has revealed that these fruits can help prevent osteopenia, a condition in which bones become lower and more likely to break.

The blackberries are rich in essential vitamins and minerals, such as:

• Manganese: Increases bone density and promotes bone formation.
• Vitamin K: Activates proteins that build bone tissue, decreasing the risk of fractures
• Vitamin C: Plays a role in the formation of collagen in the bones, connective tissue and blood vessels, which strengthens the bones

6. improves digestion

The blackberries contain soluble and insoluble fibers, which is vital for digestion. The soluble fibers absorb water, helping to slow the movement of food through the digestive tract, allowing better absorption of nutrients. Insoluble fibers add bulk to stool, which helps move food more effectively through the intestines, promoting regular stools and preventing constipation.

7. Promote good dental health

Research shows that blackberry extract can fight against bacteria, viruses and inflammation, which can help prevent periodontal diseases. A study revealed that chewing gum with xylitol and lyophilized blackberry powder (50 milligrams) has reduced bacteria to saliva, considerably improving oral health.

Blackberries nutritional information

A cup of blackberries contains the following:

• Calories: 64.5
• Carbohydrates: 14.4 grams (G)
• Protein: 2 g
• Fat: 0.74 g
• Fiber: 7.95 g
• Sugar: 7.32 g
• Sodium: 1.5 milligrams (MG)
• Vitamin C: 31.5 mg
• Magnesium: 30 mg
• Choline: 12.8 mg
• Potassium: 243 mg
• Vitamin E: 1.76 mg
• Folate: 37.5 micrograms (MCG)
• Vitamin K: 29.7 mcg

How to integrate blackberries into your diet

Some experts recommend buying organic blackberries to minimize exposure to harmful pesticides. In the United States, around 75% of fresh non-biological products contain potentially toxic chemicals. If the biological options are not available, washing and drying carefully drying non -biological berries can help reduce pesticide residues.

The blackberries are rapidly spoiled, so freezing them is an excellent way to extend their shelf life. Wash the berries and let them dry carefully, then place them on a cookie plate lined with parchment paper. After an hour of freezing, transfer them to small bags or hermetic containers and keep them in the freezer.

To integrate the blackberries into your diet, try to add them to:

• Salads
• Cereals
• Smoothies
• Yogurt
• Balls

Their sweet and tangy flavors go well with sweet and savory dishes, which makes it versatile add to meals.

Main to remember

• The blackberries are rich in vitamins and nutrients that support overall health.
• They can help protect against conditions such as diabetes, heart disease and cancer and support brain and dental health.
• Take advantage of the blackberries as part of a varied and balanced diet for the best results. The fruit can be added to smoothies, yogurt, cereals and salads.