Dietary Strategies for Reducing Stress
Stress is an inevitable part of our lives and often, we find ourselves caught up in its whirlwind. While the origins of stress are deeply...
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Blackberries, not to be confused with the similar-sounding mulberries, are an abundant source of nutrients and a delight to the palate. These fruits, scientifically known as Rubus Ulmifolius, are classified as polydrupe fruits, essentially an aggregation of small drupes or individual fruits. They belong to the Rosaceae family and are native to Eurasia.
The blackberry plant is a wild, thorny, semi-deciduous shrub that can grow several meters long. It is adorned with curved thorns and produces beautiful white, yellowish, or pinkish flowers around May. The fruits, which are the blackberries, are harvested between the end of July and August.
Blackberries, with their delicious taste, were once considered a dessert in times when sweetening was not a common practice. Since they are available for only about 30-40 days a year, these fruits were highly coveted, and their ripening was eagerly awaited. This anticipation gave birth to the saying, "it is more difficult/farther than January from blackberries," indicating a long wait for something highly desired.
Blackberries are a powerhouse of nutrients. They contain a high percentage of water (85.0g per 100g of edible part), which makes them a hydrating fruit. They also provide a modest amount of protein (1.3g) and traces of lipids.
Carbohydrates make up 8.1g of the fruit's composition, while dietary fiber accounts for 3.2g. The energy value of blackberries is quite low, at only 36 kcal, making them a healthy choice for those mindful of their calorie intake.
In terms of minerals, blackberries are rich in potassium (260 mg) and offer a decent amount of iron (1.6mg), calcium (36mg), and phosphorus (48mg). They also contain small amounts of sodium (2mg).
When it comes to vitamins, blackberries are a good source of vitamin C (19mg) and offer a modest amount of vitamin A (2µg). They also contain trace amounts of thiamine, riboflavin, and niacin.
While blackberries are delightful for fresh consumption, they are also ideal for culinary uses. They are particularly suitable for making jams, desserts, ice cream, and flavored yogurts. The blackberry flower is a source of excellent honey, and the shoots, once cooked, are among the edible herbs.
The nutritional composition of blackberries changes as they mature. Early blackberries have a moderate energy value due to their sour flavor, while those harvested late in the season contain less water and more fructose, giving them a sweeter taste.
Despite their small seeds, which may not be suitable for those suffering from diverticulosis, blackberries are beneficial for those dealing with constipation, thanks to their high dietary fiber content.
One of the most significant nutritional aspects of blackberries is their high concentration of polyphenolic antioxidants, including tannins found mainly in the seeds and anthocyanins present in the pulp. These compounds, along with the presence of vitamin C and pro-vitamin A, make blackberries potentially useful for preventing oxidative stress and, therefore, carcinogenesis.
Interestingly, while they contain only traces of lipids in the pulp, blackberries have a good content of essential fatty acids such as omega3 (α-linolenic acid) inside the seeds. Proper chewing of the fruit allows for the release of these nutritional principles, thereby maximizing their nutritional function.
In conclusion, blackberries are not just delicious fruits; they are also a treasure trove of nutrients and health benefits. Whether eaten fresh or used in culinary creations, they are a wonderful addition to any diet.
