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 beans, pinto beans, blueberries, cranberries and artichokes.
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)
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
Do you like blackberries? What is your favorite way to eat them?