Berries are diet powerhouses, filled with antioxidants, fiber and nutritional vitamins. Blueberries get essentially the most consideration, however blackberries — which share their darkish shade — provide their very own spectacular well being advantages.That “deep, deep, deep” bluish purple hue is a crucial sign of highly effective vitamins, says registered dietitian Maya Feller of Brooklyn-based Maya Feller Vitamin.“That’s the place we’re seeing anthocyanins,” Feller tells TODAY.com, referring to bioactive compounds in crops that present the attribute blue pigment and act as antioxidants.“And that’s simply actually helpful for human well being on the entire.”That is doubtless why registered dietitian Samantha Cassetty contains blackberries on her listing of the highest 15 healthiest fruits.Blackberry nutritionBlackberries are excessive in fiber and low in energy. One cup of the uncooked fruit comprises the next, in accordance with the U.S. Division of Agriculture:62 calories2 grams of protein14 grams of carbohydrates7 grams of fiber7 grams of sugarBlackberries don’t have any ldl cholesterol and nearly no fats. They include a lot of vitamins together with calcium, iron, magnesium, potassium, manganese, selenium, and nutritional vitamins C, E and Okay.Blackberry well being benefitsBlackberries are wealthy in phytochemicals — compounds that crops produce for their very own safety — together with polyphenols, which have antioxidant, anti-inflammatory and heart-protective properties, Feller notes.When researchers analyzed the antioxidant content material in berries, blackberries contained extra antioxidants than strawberries, raspberries, cranberries and even blueberries, in accordance with Dr. Michael Greger, a founding member of the American Faculty of Way of life Drugs and writer of “How To not Die.”“We are able to get greater than twice the bang for our buck selecting blackberries over strawberries,” he says on his web site.Antioxidants can neutralize free radicals — damaging particles generated when the physique performs common processes we want for all times. This reduces systemic irritation and should defend in opposition to some cancers, Feller notes.The antioxidant properties of berries specifically “appear to supply a notable arsenal that reduces danger of most cancers,” research have discovered.Apart from counteracting, lowering and repairing injury from oxidative stress and irritation, berries “may additionally enhance our ranges of pure killer cells,” Greger writes on his web site. These are immune cells that may kill tumor cells or these contaminated with a virus, in accordance with the Nationwide Most cancers Institute.The fiber in blackberries helps intestine well being and general cardiovascular well being, Feller says.RecommendedWhen folks with excessive ldl cholesterol got dietary supplements of anthocyanin — that bioactive compound in blackberries that provides it their darkish blue shade — for twenty-four weeks, they’d decrease irritation, greater ranges of excellent ldl cholesterol and decrease ranges of unhealthy ldl cholesterol than individuals who took a placebo, a research discovered.Analysis reveals blackberries could assist promote insulin sensitivity and defend in opposition to weight problems, Cassetty writes.Blackberries additionally assist mind well being as a result of their excessive fiber content material helps to maintain blood sugar regular, and there’s a hyperlink between insulin resistance and neurodegenerative ailments, Feller provides.“After we are fascinated about the endocrine system on the entire — conserving blood sugar degree, conserving blood strain degree, conserving your lipids low — all of that, in flip, truly helps a wholesome mind,” she says.As well as, anthocyanins could lower mind oxidative stress, irritation and degeneration, probably bettering cognition and neuroprotection, research have discovered.Are blackberries higher for you than blueberries?“I wouldn’t truly rank them and say this one is best than the opposite. I’d say all berries have these related actions. Eat those that you just choose and that you’ve got entry to,” Feller says.Berries might be costly. In the event you can afford them, select the type that tastes one of the best to you and is out there in your space, she provides.Greger merely encourages folks to eat berries each day and all the time have baggage of frozen berries of their freezer — “whichever ones you want,” he advises on his web site.He recommends one every day serving of berries, which quantities to half a cup of contemporary or frozen berries, or 1 / 4 cup dried.Frozen berries are picked on the top of the rising season so that they’re as nutritious as contemporary ones, Feller provides.The right way to eat blackberriesYou can eat them contemporary on their very own as a wholesome snack, or add them to oatmeal, yogurt, a smoothie or a fruit salad.Strive a blackberry compote that may be served over ice cream or blackberry-pistachio custard toast.A. Pawlowski is a TODAY well being reporter specializing in well being information and options. Beforehand, she was a author, producer and editor at CNN.