Blackberries aren’t just delicious. A cardiologist previously told Parade that it’s the very best berry for heart health because of its high fiber and high antioxidant content. As it turns out, there are a myriad of ways that blackberries can support health if you start eating them regularly and, fortunately, frozen blackberries are just as nutrient-rich as fresh ones, so you can reap the benefits year-round.
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While most people think of protein-based foods when it comes to giving the body energy (which is still true),Avery Zenker, RD, a registered dietitian at My Health Team, says that eating blackberries can lead to feeling more energized, too—especially if you’re used to relying on sugary snacks for quick bursts of energy.
Registered nutritionist Mia Syn, RD, says this too, explaining that experiencing spikes and crashes in blood sugar (which eating foods high in added sugars can cause) can be exhausting. This naturally sweet food helps you avoid that.
2. You’ll be less constipated and have better poops
If you regularly deal with constipation, integrating blackberries into your diet can be a gentle solution. Both dietitians say that blackberries’ fiber content can lead to better poops. “One cup of fresh blackberries provides about 8 grams of fiber, which is about 20 to 36% of daily fiber recommendations, depending on age and sex,” Zenker says.
This fiber increase has immediate benefits. “[It] helps promote normal bowel movements and prevent constipation or diarrhea. Their high fiber content, particularly soluble fiber, helps promote formed, soft bowel movements,” Zenker says.
Trying to lose weight in a healthy way? Snacking on blackberries can help you reach your goals. Zenker explains that when blood sugar levels are kept steady (something eating blackberries supports), it leads to fewer sugar cravings. That means you’ll be less likely to reach for the junk food.
Related: Want to Lose Weight in a Healthy Way? Stock up on These 19 Fat-Burning Foods
6 Ways Eating Blackberries Regularly Can Impact Long-Term Health
1. You’ll have a lower risk of type 2 diabetes
More than 38 million Americans (roughly one in 10) have type 2 diabetes, according to the Centers for Disease Control and Prevention. But Zenker says that regularly eating blackberries can lower your risk, a claim that is backed up by scientific research. This is, once again, due to the berry’s positive effect on blood sugar levels. When blood sugar levels are kept steady, the risk for diabetes remains low.
Want to lower your risk of heart disease, aka the country’s leading cause of death? Add blackberries to your diet. “Studies suggest that regular blackberry consumption may support heart health, including increases in HDL ‘good’ cholesterol, reductions in inflammation and improvements in blood pressure,” Syn says, naming three ways consuming the berry regularly supports heart health.
3. You’ll have a lower risk of certain cancers
There are two major reasons why blackberries are good for your skin: their high water content and their vitamin C content. Zenker says that vitamin C is beneficial for skin health and scientific research backs her up, showing that the nutrient helps stimulate collagen production. Collagen provides structure, support and strength to skin, keeping it firm and youthful-looking. As for hydration, this helps reduce dryness and keeps skin cells plump and resilient.
5. Your immune system will be better supported
6. You’ll be protecting your cognitive health
“Evidence shows that anthocyanin-rich foods, like berries, have potential brain health benefits, including slower age-related cognitive decline and a lower risk of Alzheimer’s disease,” Syn says. While certainly no one food can help prevent cognitive decline or neurodegenerative disorders, this means that regularly eating blackberries could play a small, protective role.
As you can see, there are many benefits to integrating blackberries into your diet. By regularly snacking on this fruit, you’ll reap the benefits immediately while also supporting your long-term health.
Related: Here’s Exactly What Happens to Your Body if You Eat Cauliflower Every Day
Sources
Avery Zenker, RD, registered dietitian at My Health TeamMia Syn, RD, registered dietitianHence then, the article about here s exactly what happens to your body if you eat blackberries every day was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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