BLACKBERRIES

BENEFITS
• Low in calories and high in fiber.
• A good source of vitamin C and bioflavonoids; also contain folate, iron, and calcium.
• Contain anthocyanins, bioflavonoids with numerous health benefits including lowering risk of cancer and heart disease. Also contain ellagic acid, which has anticancer properties.

DRAWBACKS
• Contain salicylates, which can cause a reaction in aspirin-sensitive people.

When fully ripe, blackberries are sweet and juicy. Cultivated varieties include: boysenberries, which are maroon and slightly tart, and loganberries, which are dark red and very tart.
Their many seeds make blackberries high in fiber. A half cup serving of raw berries has 40 calories and supplies 15 mg of vitamin C, or 20 percent of the Recommended Dietary Allowance (RDA) for adult women, as well as 20 mcg (micrograms) of folate and small amounts of iron and calcium.
Blackberries contain anthocyanins, which have numerous possible health benefits such as preventing cancer and heart disease and even combating some of the effects of aging.
Blackberries contain ellagic acid, a substance that is believed to help prevent cancer. Cooking does not appear to destroy ellagic acid, so even jams may confer this health benefic.
People allergic to aspirin may find that they experience a similar reaction from eating blackberries. The reason for this is that blackberries are a natural source of salicylates, substances related to the active compound in aspirin.

THE BLACKER THE BERRY, THE SWEETER THE FRUIT
Fresh blackberries are lush and delicious, an excellent source of vitamin C, and have more fiber than a serving of some bran cereals. Eat them while fresh, and lightly rinse just before serving.