Nutrition

The unknown health benefits of blackberries

It will soon be blackberry season, it is an opportunity to take stock of the nutritional qualities of this red fruit. Nutritionally, blackberries contain an assortment of powerful nutrients, such as vitamins A, B-complex, C, E, and K, each providing their own constituents for health. They also contain iron, potassium and magnesium. One of the most beneficial resources in mulberries is resveratrol, known to support heart health and overall vitality.

Its use is not new. In traditional Chinese medicine, for 3,000 years, mulberry has been used as a medicinal agent to nourish yin and blood, benefit the kidneys, and treat weakness, fatigue, anemia, and premature graying of hair. It is also used to treat urinary incontinence, tinnitus, dizziness and constipation in the elderly and anemic people. Closer to home, as early as the Roman Empire, mulberries were used to treat diseases of the mouth, throat and lungs. In addition to historical uses, modern research has shown that blackberries can help improve at least four metrics of your health.

The 4 main benefits of blackberries

1 Digestive Health

A mulberry contains 25% soluble fiber and 75% insoluble fiber. Both of these dietary fibers may help improve overall digestive health by promoting regular bowel movements and reducing the risk of stomach illnesses.

2 Health of blood vessels

Blackberry can help keep your blood vessels healthy thanks to its resveratrol content. This antioxidant helps increase nitric oxide production, which allows your vessels to relax.

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3 Blood sugar control

Mulberry contains a special antioxidant called DNJ (1-deoxynojirimycin) which inhibits an enzyme in your gut that breaks down carbohydrates into sugar. Since it reduces the amount of sugar entering your system, it is considered beneficial for diabetics who want to control their blood sugar.

4 Liver Health

Mulberry can help prevent the buildup of fatty deposits around your liver, which can reduce the risk of various liver diseases.

Include polyphenol-rich foods in your daily diet

Research supporting polyphenols in the prevention and treatment of cardiovascular disease is particularly well documented. For example, it has been found that higher intakes of flavonoids from fruits (especially foods rich in anthocyanins: fruits and berries with a blue, red or dark purple hue, and those rich in flavanones, (especially citrus fruits such as grapefruit, lemons, and oranges) reduce the risk of non-fatal myocardial infarction and ischemic stroke in men. Keep in mind that to reap these benefits, you must consume the fruit whole, not the juice, which is simply too high in fructose for optimal health.Excess fructose is associated with insulin resistance and related health problems, including diabetes and heart disease.

The protective effect of polyphenols

It is generally recognized that polyphenols are powerful nutrients that protect your health by fighting free radicals and preventing damage due to oxidation. Free radicals are highly reactive molecules that steal electrons from important tissues like your DNA, proteins, and cell membranes. The loss of an electron, in turn, oxidizes these cells, making them unstable and easy to break. As this free radical damage continues, the cells can no longer function properly. Tissues begin to break down and disease sets in.

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Eating blackberries is one of the simple ways to increase the intake of antioxidants: polyphenols, flavonoids in your diet and thus preserve your health while making you happy.

[HighProtein-Foods.com]

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