7 Health Benefits of Eating Blackberries

Blackberries are packed with nutrients and, thus, possess health-promoting properties. Do you want to know what they're good for? Continue reading to find out more about their health properties and why you should add them to your regular diet.
7 Health Benefits of Eating Blackberries
Elisa Morales Lupayante

Reviewed and approved by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Last update: 24 August, 2022

Blackberries are small dark fruits with a pleasant taste that’s commonly used to prepare various recipes: drinks (juices, smoothies, and even infusions), syrups, desserts, jams, mixed salads, and similar recipes. It’s a rather versatile food, as you can see. But, did you know they’re also packed with nutrients?

Their unparalleled flavor is not the only argument in favor of choosing blackberries. This small fruit has a nutritional value that should be taken advantage of, whenever you can. This fruit provides the body with large quantities of fatty acids, vitamins, minerals, and carbohydrates. In addition, they’re one of the healthiest natural antioxidants so take advantage of them.

Moreover, this fruit has very few calories. So, this makes it the ideal to add as part of a weight-loss diet.

The Fundación Española de Nutrición (FEN) indicates that the blackberry is a refreshing nutritious food. Its content of vitamins A and C stands out (there’s citric acid in its pulp and also has antiscorbutic properties) which means you can use it against scurvy. It’s also necessary for proper development.

The benefits of blackberries

Some blackberries on a log.

All-natural foods offer benefits to the body, and this fruit is no exception. So, let’s take a look.

1. Blackberries have antioxidant properties

Another benefit of the blackberry is that being rich in antioxidants and vitamin C, it contributes to the health of the whole body because this fruit helps combat free radicals.
According to the Fundación Española del Corazón (FEN), the main functions of vitamin C include:

  • The structural protection of proteins, lipids, and carbohydrates, and above all, they preserve the nucleic acids that form DNA and RNA from oxidative stress
  • The synthesis of collagen and elastin, essential for the development and maintenance of blood vessels, tendons, bones, and ligaments
  • The synthesis of norepinephrine and carnitine, and the transformation of cholesterol into bile salts

2. They’re a natural food with anti-inflammatory properties

Due to its content of antioxidants, vitamins, and water, this fruit is also a good natural anti-inflammatory. Therefore, its intake within a healthy lifestyle could contribute to the relief of fluid retention.

3. Healthy skin

A woman holding a basket of blackberries.

Vitamins C and A help nourish the skin. So, eat blackberries to be healthier and look more youthful. According to data from the FEN, you obtain about 15 milligrams of vitamin C for every four ounces of blackberries.

4. Healthy muscles

Another benefit of blackberry is that, by containing a certain amount of potassium, it contributes to the health of the muscular system.

Potassium is an essential mineral for normal muscular activity, for the transmission and generation of the nerve impulse, and for the balance of water inside and outside the cells.

5. This fruit helps absorb iron

Once again, due to its vitamin C content, blackberries are a good fruit (in a balanced diet of course) to facilitate the absorption of iron and thus prevent iron deficiency anemia.

6. Blackberries can strengthen teeth

Regularly consuming this fruit cleans and strengthens your teeth thanks to the effect that vitamin C has on bacteria. Furthermore, they prevent various ailments such as halitosis, plaque, and gum inflammation.

7. One of the benefits of blackberries is they can relieve coughs

A bottle of blackberry syrup on a table.

When consumed in syrup form, blackberries may help hydrate the throat and thus calm a cough. This is something similar to what’s usually done with remedies and syrups made with honey.

Other health properties of blackberries

  • Blackberries function as a laxative
  • They help the brain function
  • Blackberries regulate blood cholesterol levels
  • Finally, they help you stay well hydrated

Surely you’ve already tried this fruit countless times in desserts, but did you know all these benefits? Add a handful of blackberries to your snack and start taking advantage of them all.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Fundación Española del Corazón. Antioxidantes: ¿qué son y para qué sirven? Febrero 2018.
  • Valero Gaspar T, Rodríguez Alonso P, et al. La alimentación española. Características nutricionales de los principales alimentos de nuestra dieta. Mayo 2018. Fundación Española de la Nutrición. Ministerio de Agricultura, Pesca y Alimentación de España.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.