This superberry may help fight inflammation and chronic disease

Why blackberries are good for you

Dietitian Keri Glassman explains that blackberries are rich in vitamin C and fiber, which support heart health and reduce the risk of diabetes. They also contain high levels of anthocyanins and flavonoids, compounds that help lower inflammation in the body.

Eating foods high in anthocyanins has been linked to improved heart health and reduced risk of chronic illness. In contrast, environmental factors like a diet high in trans fats and salt can trigger chronic inflammation.

A 2020 study published in the Journal of the American College of Cardiology found that people who consumed more inflammation-inducing foods had a 46% higher risk of heart disease and a 28% higher risk of stroke, compared to those who ate more nutrient-rich, anti-inflammatory foods like blackberries.

How to eat more blackberries

Add blackberries to yogurt, salads, oatmeal, or your favorite smoothie. Since they are only in season for a short time, it’s worth preserving them for winter.

Freezing is the easiest and healthiest way to store blackberries. To keep their nutritional value intact, follow these simple steps:

• Gently rinse the berries in cold water and let them drain (you can pat them dry with a towel)

• Spread them out in a single layer on a tray or cutting board so they don’t stick together

• Freeze for 3–4 hours

• Transfer to airtight freezer bags or containers and store in the freezer for up to 10–12 months

Benefits of freezing

• Retains up to 90% of vitamins

• Perfect for smoothies, baking, porridge, or jam

You can also dry blackberries

• Use an oven at 50–60°C (122–140°F) with the door slightly open, or a food dehydrator

• Dry for 10–15 hours until fully dehydrated

• Store in a glass jar

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.