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| Image of Blackberry |
This is not talking about the BlackBerry smartphone which has gone nowhere at the moment, or talking about Android which is the king of smart phone OS.
Right now I'm just talking about blackberries as a fruit. I will not explain the description starting from the shape, taste, origin or history etc. I only provide information about the benefits of blackberries for our body's health.
Blackberries also contain high levels of fiber, which can help improve digestion. This fruit also contains the antioxidant anthocyanin, which can help reduce the risk of heart disease, stroke and cancer.
Here are the benefits of blackberries for our health:
1. Maintaining Body Function
Blackberries are rich in vitamin C, which plays a role in producing collagen and certain neurotransmitters important for body functions, such as wound healing and skin regeneration. Vitamin C also helps boost the immune system, reduce free radicals in the body, aid iron absorption, and alleviate flu symptoms. Meanwhile, the vitamin K content in blackberries is essential for blood clotting. Additionally, blackberries contain manganese, which can help produce energy and protect body cells from damage.
2. Controlling Blood Sugar Levels
Blackberries can also help control blood sugar levels. These berries contain complex carbohydrates that are slowly digested by the body, resulting in minimal impact on blood sugar levels. This means that blackberries have a low glycemic index. Their fiber content also plays a crucial role in regulating blood sugar by slowing down sugar absorption.
3. Promoting Digestive Health
The high fiber content in blackberries provides nourishment for beneficial gut bacteria, promoting digestive health. There are two types of fiber in these berries, soluble and insoluble. Soluble fiber can promote regular bowel movements, while insoluble fiber helps address digestive issues.
4. Strengthening Bones
Blackberries meet 32% of the daily vitamin K requirement. This vitamin is essential for the body to produce healthy bone proteins. According to research in the Journal of Osteoporosis, vitamin K can help strengthen bones, preventing osteoporosis and osteopenia. Additionally, manganese in blackberries is believed to support bone development.
5. Reducing Inflammation
Blackberries contain polyphenol antioxidants called anthocyanins, which can help reduce inflammation in the body. Prolonged inflammation can lead to serious health conditions such as cancer, heart disease, pneumonia, and type 2 diabetes.
6. Preventing Heart Disease
The presence of anthocyanins in blackberries is believed to help prevent heart disease. These antioxidants can counteract the harmful effects of free radicals that can damage body cells, a condition associated with various health problems, including heart disease and cancer. Anthocyanins also prevent heart disease by reducing inflammation, increasing good cholesterol, and lowering bad cholesterol.
7. Lowering Cholesterol
Another benefit of blackberries is their ability to lower cholesterol levels. Research shows that the anthocyanins in Rubus genus berries can reduce the oxidation of bad cholesterol by up to 50%. This significantly reduces the risk of atherosclerosis and heart disease. In addition to antioxidants, soluble fiber in blackberries helps lower bad cholesterol.
8. Improving Brain Health
Consuming berries, including blackberries, can improve brain health and prevent age-related memory issues, according to a review in the Journal of Agriculture and Food Chemistry. Berry antioxidants combat free radicals and alter how brain nerves communicate, reducing brain inflammation that can lead to cognitive and motor issues associated with aging.
9. Combating Cancer Cells
Blackberries' ability to combat cancer cells also stems from their anthocyanin content. A study suggests that these antioxidants can halt DNA mutations that trigger cancer and slow down or hinder the growth of cancer cells. Anthocyanins also play a role in enhancing chemotherapy effectiveness and preventing tumors from developing into cancer. However, more research is needed to confirm these findings.
10. Supporting Oral Health
Research has found that blackberry extracts have antibacterial and anti-inflammatory properties against certain oral bacteria. Additionally, blackberry extracts can help prevent and control gum disease and tooth decay. However, further research is needed to fully understand these benefits.
EXCEPTION : Effects Consumtion Blackberry
Behind the benefits of blackberries, you also need to be aware of the risks
1. Allergies.
Although rare, this fruit contains several allergens. If you are allergic to blackberries, after consuming them you may experience itching, rashes, runny nose, watery eyes, a tingling sensation on the face, and others. However, most cases of allergies tend to be mild and can heal on their own. If necessary, you can use antihistamines to relieve symptoms.
2. Hemophilia
If you are taking blood thinning medication, you should consult your doctor before eating blackberries. The reason is, the vitamin K content in this fruit may affect the blood clotting process. However, if you don't have any health problems, you can consume this fruit safely.
3. Kidney disorders
People with kidney disorders have a limited ability to remove manganese from the body. Excessive manganese consumption can cause a buildup of manganese in the body, which can cause organ damage.
4. Hyperthyroidism
Blackberries contain high levels of vitamin C. Vitamin C can increase thyroid hormone production. People with hyperthyroidism should limit their consumption of blackberries.
Remember to choose ripe blackberries, which are very dark in color. Unripe berries tend to be red or light purple. Fresh blackberries can be consumed directly or added to other healthy foods like oatmeal, yogurt, or smoothies. However, consume them in moderation.
Try to avoid consuming blackberry seeds, as they contain tannins that can cause digestive issues and stomach discomfort.
Nutrisi Yang Terdapat Pada Blackberry
Berikut adalah nutrisi yang terkandung dalam buah Blackberry beserta jumlah nutrisinya setiap 100 gram:
- Kalori : 62 kkal
- Karbohidrat : 14 gram
- Protein : 1,5 gram
- Lemak : 0,4 gram
- Serat : 8,2 gram
- Vitamin C : 30,2 miligram
- Vitamin A : 20 IU
- Vitamin E : 0,2 miligram
- Vitamin K : 4,3 mikrogram
- Kalsium : 29 miligram
- Magnesium : 20 miligram
- Fosfor : 30 miligram
- Kalium : 160 miligram
- Natrium : 1 miligram
- Tembaga : 0,08 miligram
- Zat besi : 0,5 miligram
- Manganese : 0,3 miligram
- Seng : 0,1 miligram
