Benefits of Blackberries Plus Smoothie Recipe

As a vegan, I appreciate the nutritional value of all the fruits and veggies I eat. Some would argue that you need animal products in your diet to maintain overall health, but that simply is not true. Fruits and vegetables are little powerhouses that are loaded with nutrients, vitamins, minerals, and antioxidants that nourish our bodies. Take the Blackberry for instance, their nutrient list is extensive.


The tasty little blackberries are one of the highest antioxidant-rich foods we can eat. They provide us with an abundance of vitamins, vitamin A, vitamin C, vitamin E,  many of the B vitamins from B1 – thiamine, B2 – riboflavin, B3 -niacin, B6 – folate and vitamin K. They also contain minerals, potassium, phosphorus, calcium, magnesium, copper, iron, sodium, selenium, zinc, manganese, and small amounts of other minerals. These components have been found to fight everything from premature aging to aggressive cancers. Why wouldn’t we want to include them in our diet? Here’s a quick glance of the amazing benefits of blackberries.

Health Benefits

*Anti-cancer properties. Blackberries contain a class of antioxidants called polyphenols, which are known for their cancer-fighting capabilities. They also contain an abundance of Anthocyanins, which inhibit tumor growth and metastasis.

*Cognitive Function. The high nutritional value of blackberries lends itself to improving our mental health. Manganese and polyphenolic components of blackberries are vital for brain function and help decelerate age-related motor and cognitive abilities.

*Immune Booster. The presence of vitamins, minerals, and phytoestrogens helps improve the immune system.

*Reduce Inflammation. Poor diets are prone to chronic inflammation. Blackberries are high in antioxidants so they naturally help reduce inflammation.

*Healthy Heart. Anthocyanins, magnesium, and fiber content present in blackberries help prevent the arteries from getting blocked and allow blood to flow smoothly.

*Healthy Skin. Vitamin C & E, along with potent antioxidants help maintain healthy skin and prevent premature wrinkles.

*Eye Health. The flavonoids present in blackberries promote vision health, by preventing macular degeneration.

*Antibacterial. The anti-bacterial properties found in blackberries may even help cleanse the blood.

Blackberries are such a versatile food with all it’s nutritional and medicinal benefits. Incorporating this delicious little fruit into your diet is easy. I like to toss them in a smoothie, a fruit salad or eat them plain.

Blackberry Smoothie

Blackberry Smoothies

2 cups fresh or frozen blackberries
1 cup plain kefir
 1 – 2 Tbsp raw honey
1 large ripe banana

Blend all ingredients until smooth and enjoy!

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