Antioxidant Tuesdays-Blackberries!

20 Dec

Blackberries!

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For the next installment of antioxidant Tuesdays, I am going to talk about blackberries.    If you haven’t read an Antioxidant Tuesday post before, it is a series highlighting the 10 foods with the highest amount of antioxidants amongst 100 common foods examined in this study.  So far, we have talked about kidney beanspinto beansblueberriescranberries and artichokes.

Health Benefits

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Blackberries are a superfruit!  For a very low number of calories, they have tons of fiber, Vitamin C and Vitamin A.

They are high in micronutrients such as anthocyanins and ellagitannins which give them their antioxidant power (source)

Anthocyanins are also associated with anti-inflammatory, antiviral, antiproliferant, and anticarcinogenic effects (source)

Studies

Blackberries and berry-derived products have been evaluate in cells and in animals and in human studies.  Just a few studies are highlighted below:

  • Seed flour from blackberries have shown to inhibit the multiplication of human colon cancer cells (source)
  • Compounds from berries such as blackberries have shown to inhibit the oxidation of LDL (the bad cholesterol) which prevents the development of atheroscleoris (hardening of arteries) (source)
  • These compounds also prevent oxidative stress in cells in vitro (outide the body) (source)
  • The role of these compounds to reduce cancer risk has been shown in in vitro, animal, and clinical studies (source)
  • Phytochemicals in blueberries may modulate initiation, promotion, and progression of cancer. (source)
  • Blackberry extracts from eight varieties (Arapaho, Choctaw, Hull, Chicksaw, Triple Crown, Kiowa, Navajo, and Chester) suppressed cancer development at various levels (source)
  • Blackberry extracts play a protective role against DNA damage in cell cultures (source)

How to eat them

Fresh Blackberry Sauce from Delish

Blackberry Pork Tenderloin from Gourmet Recipe

Blackberry Strawberry Crisp from Natural Noshing

Cedar Plank Salmon with Blueberry Sauce from Taste of Home

Blackberry Pecan Muffins from Crazy Englishwoman Cooks

Question?

Do you like blackberries?  What is your favorite way to eat them?

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7 Responses to “Antioxidant Tuesdays-Blackberries!”

  1. Corinne @ RI Nutrition Housecalls December 20, 2011 at 2:45 pm #

    I LOVE blackberries. I guess my favorite way to eat them is either on my oatmeal or in smoothies. I don’t think I’ve gotten creative with them in desserts like I have with blueberries and strawberries but I’m sure they would be incredible. I’m slightly paranoid about the high levels of pesticides in berries so I usually have a bag of the organic frozen blackberries from Whole Foods in my freezer.

    • naturallyhealthyandgorgeous December 20, 2011 at 2:48 pm #

      I agree, I am also paranoid about pesticides. I am glad to hear Whole Foods has them because Trader Joes doesn’t.

  2. Lisa @ Healthful Sense December 21, 2011 at 3:22 pm #

    I love all these ideas for blueberries!
    I would have to pick smoothies for my favorite way to use them =)

Trackbacks/Pingbacks

  1. Antioxidant Tuesdays-Prunes « naturallyhealthyandgorgeous - December 27, 2011

    […] For the next installment of antioxidant Tuesdays, I am going to talk about prunes.    If you haven’t read an Antioxidant Tuesday post before, it is a series highlighting the 10 foods with the highest amount of antioxidants amongst 100 common foods examined in this study.  So far, we have talked about kidney beans, pinto beans, blueberries, cranberries, artichokes and blackberries. […]

  2. Antioxidant Tuesdays-Strawberries « naturallyhealthyandgorgeous - January 3, 2012

    […] So far, we have talked about kidney beans, pinto beans, blueberries, cranberries, artichokes, blackberries and […]

  3. Antioxidant Tuesdays-Red Delicious Apples « naturallyhealthyandgorgeous - January 10, 2012

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    […] We  talked about kidney beans, pinto beans, blueberries, cranberries, artichokes, blackberries, prunes, strawberries and red delicious […]

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