The blackberry belongs to the mulberry family. The fruits can present a variety of colors, between white red and black. They all have similar nutrients and are considered extremely tasty.
For years the mulberry fruits, leaves, barks and roots have been used to treat various health-related problems, including infections and poisonous diseases. This choice is related to its high nutritional value because its composition is able to provide at least a third of the recommended daily value of some important nutrients for the body, and these help to manage various problems.
Nowadays, blackberries can be consumed in a variety of ways, either by eating the fruit or by taking it in the form of capsules, which are easily found in natural food stores.
Below, we will talk about them, understand if taking blackberry in slimming capsules and what they can do for health and fitness.
Nutritional value of blackberries
Blackberries are very nutritious. Only one serving with approximately 15 blackberries contains:
- 62 calories;
- 14.7 grams of carbohydrates;
- 02 grams of protein;
- 0.7 grams of fat;
- 7.6 grams of fiber;
- 308 IU of vitamin A (6% of daily needs);
- 30.2 milligrams of vitamin C (50% of daily needs);
- 28.5 micrograms of vitamin K (36% of daily needs);
- 1.7 milligrams of vitamin E (8% of daily needs);
- 0.4 milligrams of vitamin B5 (4% of daily needs);
- 0.9 milligrams of manganese (47% of daily requirements);
- 0.2 milligrams of copper (12% of daily requirements);
- 36 micrograms of folate (9% of daily needs);
- 233 milligrams of potassium (7% of daily necessities);
- 28.8 milligrams of magnesium (7% of daily needs);
- 0.9 milligrams of niacin (5% of daily needs);
- 0.9 milligrams of iron (5% of daily requirements);
- 0.8 milligrams of zinc (5% of daily requirements);
- 41.8 milligrams of calcium (4% of daily needs);
- 31.7 milligrams of phosphorus (3% of daily requirements).
What is it for?
Consuming blackberries is ensuring that the body is supplied with a composition rich in vitamins, minerals and so many other nutrients. A food like this is able to stimulate our health in many ways because it contains numerous antioxidants that are relevant to potentiate heart function, help prevent cancer, reduce inflammation and promote skin health.
Its vitamins and minerals are also indicated to build strong bones, help normal blood clotting and regulate menstrual cycles, avoid uncomfortable PMS symptoms, promote digestive health, strengthen the immune system, help improve memory, eliminate some eye problems and also contribute to weight loss.
Were you surprised? So read on and see the benefits of blackberries in detail.
Benefits of Amora – What is it for?
Helps prevent and reduce cancer growth
Many foods are currently being screened for the ability to fight and prevent cancer, and blackberries are named as one of them. The main reason is related to the fact that they are full of antioxidants; for example, they contain polyphenols, a genre known to help fight cancer. Polyphenols, on the other hand, contain high concentrations of anthocyanin, which acts in a significant way in reducing the development of cancer.
The disease is usually the result of a mutation of DNA and healthy cells, and the high levels of oxidative stress that cause the growth of cancer cells are blocked by the anthocyanins found in blackberries. One study demonstrated this efficacy, where a specific anthocyanin prevented the growth of cancerous tumors in the lung.
Another study conducted in 2006 by the University of California at Los Angeles (UCLA) investigated the effects of mulberry on the growth of some types of oral cancer, breast, colon and prostate. He discovered that the extract inhibited the growth of cancer to a certain point, which is already very encouraging. In addition to antioxidants, mulberry also contains vitamin K, which is also said to help prevent and fight prostate, colon, stomach, nasal, oral and liver cancer.
It is able to reduce inflammation and fight infections
Inflammation is responsible for the development of numerous diseases. Although it is part of the body’s defense system against harmful cells, it can sometimes get out of control and blackberries can help. In addition to being a potent antioxidant, it is also considered anti-inflammatory and this helps fight inflammation and lessen free radical damage.
One study showed that blackberries are able to fight inflammation and protect the formation of stomach ulcers. The results indicated that participants who received ellagitannins, which is a type of antioxidant in blackberries, reduced the ulcers by 88%. This merit is related to its ability to decrease inflammation of the mucosal lining of the stomach and promote a reduction in oxidative stress.
Blackberries also have an efficacy to treat infections as it is an antibacterial agent, another function that also protects the body against the development of diseases. This helps, for example, decrease oral infections by acting on infected cells.
Protects brain function
Blackberry is considered a “brain-friendly” food because it can increase brain performance, which helps short-term memory and improves behavioral and neuronal functions.
Studies have suggested that this is a benefit of polyphenols and their antioxidant effects, which help slow the decline in motor and cognitive activity related to age.
Another key nutrient for the brain to function is manganese, and its imbalance is associated with epilepsy. Consuming blackberry may help you then ingest the proper amount of manganese to keep your brain functions in order.
Contributes to the proper functioning of the cardiovascular system
An important vitamin for the cardiovascular system is vitamin K. It helps reduce the hardening of the arteries, through its ability to expel calcium, preventing the buildup that develops serious diseases. In addition, the intake of this vitamin is also related to the reduction of blood pressure, inflammation in the veins and arteries and consequently in the chances of having a heart attack.
Anthocyanins not only help fight cancer but are also capable of protecting endothelial dysfunction, a condition in which blood vessels located around the heart are constantly contracting and relaxing. An anthocyanin called cyanidin-3-O-glycoside helps to protect these blood vessels and can significantly reduce the occurrence of this dysfunction, which can delay and even prevent the onset of related cardiovascular diseases.
Helps build healthy bones
Essential minerals like magnesium and calcium are key to maintaining bone health, and they are present in the bramble. Calcium is responsible for strengthening the bones and magnesium helps the body to effectively absorb calcium and potassium.
Another important aid is that of phosphorus, which serves to regulate calcium, aiding in the construction of strong bones and also contributing to good cellular functioning. Vitamin K is essential for the modification of proteins that protect the bones against osteoporosis.
Promotes younger and healthier skin
Blackberry is also indicated to promote healthier skin. Its extract is able to prevent damage from UVB rays and protect keratinocytes from the skin, which are cells that form a protective layer on the epidermis and then reproduce below the outer layer of the skin to continually replenish the epidermis. This benefit is also attributed to anthocyanins and their antioxidant capacity.
In addition, vitamin C stimulates the production of collagen and decreases dryness, since vitamin E helps in maintaining the health of skin fats and prevents the appearance of wrinkles. Both can work in partnership with antioxidants to combat premature aging and promote healthier and beautiful skin.
Helps maintain normal blood clotting
Vitamin K can contribute to normal blood clotting and blackberries contain a good dose of them. Vitamin K can also prevent excessive bleeding from minor injuries, stimulate faster wound healing on the skin and may help with excessive menstruation bleeding and relieve pain during cycles.
Helps regulate the menstrual cycle
Menstruation is a real torment for some women, as many suffer from uncomfortable PMS symptoms. By introducing blackberries into the diet, you will be consuming vitamin K, which helps regulate hormone function, contributing greatly to reducing cramps that can be painful. It also contains manganese and calcium, which alleviates the mental and physical symptoms of PMS. This means that in a single food you will receive important nutrients and able to decrease various discomforts caused by the menstrual cycle.
Consuming blackberries often helps promote healthy eyesight. They protect the eyes from ultraviolet radiation by preventing lutein, which is a pigment that protects against oxidative stress and high light radiation. Another advantage is its ability to increase vision and protect the eyes from macular degeneration, cataracts and night blindness.
Helps treat constipation
Blackberries contain insoluble fibers, which means they are not digested by the stomach and go straight to the intestine, where they promote the absorption of water. This condition adds volume to the stool and also helps to soften, stimulating the evacuation and promoting a bowel with more regular and less constipated flow.
Can boost weight loss
Blackberry can be an ally when it comes to weight loss. The first advantage is that they are low in calories. It is also full of fiber – a cup contains approximately 7.6 grams and diets made with high fiber intake usually increase weight loss, as well as promote a more balanced digestion and bring a feeling of satiety, which prevents you from staying all the time “pinching” something.
The fruit also has protein, although it is not such a relevant amount. The nutrient is useful during weight loss because it helps your body to burn more calories and increases satiety as well as fibers.
A study in animals also suggests that blackberries can treat obesity because they contain routine. The results showed that rutin activated brown adipose tissue, which led to increased energy expenditure, insulin balance and glucagon to maintain glucose levels and fat reduction. Based on their findings, the team that conducted the studies believes that rutin may offer a new approach to treatment for obesity and other conditions associated with being overweight.
It is worth emphasizing, however, that blackberries alone do not work miracles. So, you need to associate your intake with a weight loss plan with low calorie intake and physical activity. Only a calorie deficit will be able to promote weight reduction.
Blackberry in capsules, too?
There are numerous companies that market blackberries in capsules and they can be easily found in natural products stores and specialized sites. There are products that come from fruits, others from mulberry leaves, but there is a shortage of information about their effectiveness.
If we consider that the capsules are produced with a sufficient quantity of blackberries to provide all these benefits to the body, we can affirm that the blackberry in capsules slims yes. However, supplements like these are not regulated by the FDA (Food and Drug Administration), which means that the manufacturer has no obligation to prove the effectiveness of the product.
Faced with this scenario is not safe to say that taking blackberries in capsules slims, and if your goal is to buy and consume, the recommendation is to choose a renowned manufacturer, because that way you can rely on the information that he is declaring.
How to take?
The appropriate dose of mulberry for use as a treatment depends on several factors, such as age, health and various other conditions of the user. Currently, there is insufficient scientific information to determine an appropriate dosage, so be sure to follow the instructions on the product labels and consult your pharmacist, doctor or other healthcare professional who will be able to guide you to use right.
Blackberries are considered safe when consumed as a food. As for capsule use, there is insufficient information available to understand whether it is safe when used as a “medicine.”
The benefits of blackberry are undeniable and if you want to take advantage of all of them using a capsule version, including to see if the blackberry in capsules really thin, look for a product that is manufactured by a serious company that demonstrates confidence and quality in the products manufactured, and correctly follow the recommendation for use present on the label.