Anti-Inflammatory Effects Of Blackberries

Berries are loved and enjoyed by many people across the globe. They have become a common part of our breakfast recipes, as well as many of our desserts. People choose to eat berries over other fruits especially when they are dieting or managing their daily calorie intake as they have a lot less sugar than some of the other common fruits like mangoes, bananas, grapes, etc.

They are gorgeous looking, great tasting, and have a vast variety to suit every palate. It is amazing to know that such tiny fruits have amazing therapeutic properties. This article will explore how Blackberries tackle inflammatory responses in the body backed up with scientific evidence. Furthermore, it will also discuss different ways to incorporate blackberries into your diet to benefit from their therapeutic properties to the fullest.

• Blackberries help to prevent inflammation in the body and prevent the onset of many chronic illnesses including diabetes, arthritis, and even different cancers
• Blackberries are a great source of vitamins A, C, and E, as well as many other micronutrients
• Blackberries consist of anthocyanins and phenolic compounds, which are the main components that are responsible for their strong anti-inflammatory and antioxidant properties
• The recommended daily dose of Blackberries is 1 cup (144 grams), which can provide you with 35% of Vitamin C’s RDA and have only 60 calories

Introduction

Blackberries are one of the most widely consumed types of berries after strawberries and blueberries.¹ In addition, they have been less farmed than blueberries, making what we eat now more like the fruit that was originally in the wild. They are also among the berries with the greatest levels of fibre and antioxidants.¹

All berries, including blackberries, are rich in Vitamin C, potassium, magnesium, and manganese among many other crucial micronutrients. The anti-inflammatory properties of berries, especially blackberries, have been a constant topic of medical research for many years. Scientists are still studying the composition of blackberries to identify how each of its components helps in reducing inflammation in the human body. 

Nutritional composition of blackberries

Anti-inflammatory qualities found in blackberries reduce the risk of chronic illnesses, among many other health advantages. Numerous health-promoting qualities, including antioxidant, anticancer, and anti-inflammatory capabilities, are associated with these berries.² Anthocyanins, flavonols, tannins, and phenolic acids are just a few of the phenolic chemicals found in blackberries that give them their bioactive qualities and health advantages. 

Nutritionwise, Blackberries are packed with essential vitamins and minerals that help improve the immune system. According to USDA, a 100g serving of Blackberries only has 43 calories, but they provide 29 mg of calcium, 20 mg of magnesium, 162 mg of potassium, 5.3 g of fibre, 21 mg of vitamin C, and 25 µg of folate. However, the recommended daily dose of Blackberries is 144g.³

All of these vitamins and minerals are essential in controlling the inflammatory response of the body due to any kind of disease or injury. Magnesium deficiency is strongly linked to inflammation in the body.⁴ Likewise, the inadequacy of vitamin D and calcium in the body can cause bone-related aches and pains due to inflammation.⁵ Research on rheumatoid arthritis has also revealed that healthy levels of potassium in the body can prevent instances of inflammation in the bones and reduce joint aches.⁶

The anti-inflammatory properties of blackberries

The immune system's reaction to damaging stimuli, like an infection or an injury, is called inflammation. The immune cells release inflammatory substances when they encounter such stressors.¹⁰ Persistent inflammation in the body leads to the development of chronic health conditions such as diabetes, cardiovascular diseases, fatigue, obesity, and even cancer.⁷

When eaten, tiny fragile fruits like blackberries and mulberries provide major health advantages. In actuality, both are abundant in micronutrients like vitamins A, C, and E and phytochemicals like volatile compounds and phenolics. All of these substances found in blackberries are well-known due to their pharmacological and therapeutic qualities—specifically, their anti-cancer, anti-inflammatory, cardiovascular, and antiviral effects.⁸ 

Consuming vitamin C helps strengthen the body's defenses against free radicals, which are harmful substances that the body naturally produces as food is transformed into energy. Diets high in vitamin C from fresh produce might lower a person's risk of developing cardiovascular disease or a variety of malignancies. 

Due to blackberries' exceptional anti-inflammatory and antioxidant properties, extensive studies have reportedly been conducted on them. It is believed that phenolics play a major role in the health benefits connected to these berries. Their potential to prevent cardiovascular illnesses, reduce inflammation, strengthen the immune system, boost neurological function, and offer resistance against oxidative stress makes them very noteworthy.

Regarding the biological potential of anthocyanins, research has shown that these phenolics possess strong antioxidant properties. Furthermore, they can activate enzymes, which prevent potential DNA damage caused by carcinogens, lessen inflammation in the human body, safeguard the health of the brain, and improve cognitive performance.⁸

Similarly, Berries with high phenol content have been demonstrated to have the ability to lower inflammation, prevent angiogenesis, shield DNA damage, and affect the rates of malignant cell death or proliferation. They show that they can obstruct the growth of cancer at every stage, including commencement, promotion, advancement, invasion, and metastasis.⁸

Another research conducted evaluating and assessing blackberries’ anti-inflammatory and antioxidative properties states that phenolic chemicals are secondary metabolites that are extensively distributed in tissues of plants, including their berries, fruits, vegetables, and grains.⁹

Blackberries are one type of plant that contains these compounds. These substances can be divided into many subgroups as well as multiple categories, including phenolic acids, tannins, flavonoids, coumarins, lignans, and stilbenes. Numerous of these substances have been linked to positive impacts on human health. Nonetheless, their bioavailability and bioactivity may be impacted by specific post-harvest and processing techniques.

Blackberries help to combat obesity-induced inflammation

Blackberries help significantly with reducing obesity-induced inflammation.¹¹ Research suggests that blackberries are an interesting option for combating obesity-related inflammation and related comorbidities. Inflammation brought on by obesity has been connected to a higher chance of developing chronic illnesses including type 2 diabetes, heart disease, and various cancers. 

This therapeutic effect is achieved through polymers of ellagic acid– which are called proanthocyanidins and ellagitannins– present in blackberries and helps explain their capacity to lower inflammation and oxidative stress.¹¹ The same research also states that anthocyanins from blackberries can reduce neuroinflammation, which is also a consequence of obesity. Moreover, anthocyanins from blackberries may also help to improve gut health.¹¹

The best way to consume blackberries

Throughout the year, berries are generally processed into juices, concentrate drinks, jams, and purées, and the seeds can be utilized to extract oil. Fresh berries are only eaten for a brief period. However, they are most nutritious when eaten fresh because heating and processing can reduce the therapeutic properties of all fruits, including berries. 

Thermal processing of phenolic compounds should be done gently as they are often heat-and processing-sensitive substances. The naturally occurring polyphenol oxidase (PPO) enzyme activity, which triggers an enzymatic browning process as soon as berry tissue damage occurs, may initially cause the biological processes of berries to degrade some chemicals, lowering the total phenolic content (TPC).⁹

How to incorporate blackberries into your diet?

As mentioned above, it is best to consume all berries, including bin their purest and freshest form. This means that ideally, everyone should consume fresh blackberries within a day or two of purchase from the local grocery store or the farmer’s market. This is essential because although consuming dried, frozen, and canned berries is an option, it is important to know that their nutritional value and therapeutic properties can be altered during various preservation methods. 

Blackberries can be added to your daily servings of fruits whenever they are in season. Fresh blackberries also go great on top of oatmeal, pancakes, and chia pudding. Some people also enjoy the combination of blackberries and yoghurt in smoothies. People who are watching their weight or trying to shed some extra pounds can also look forward to enjoying blackberries because of the low amount of calories a single serving of blackberries has.

Summary

Inflammation is the body's response to pathogenic stimuli, such as an infection or wound. When these types of stresses arise, the immune cells produce inflammatory chemicals. Prolonged inflammation can be extremely harmful to the body. Blackberries have been shown to reduce inflammation in the body and delay the onset of a number of chronic conditions, such as diabetes, arthritis, and even some types of cancer. Vitamins A, C, and E, along with a host of other micronutrients, are all abundant in blackberries. 

The primary ingredients in blackberries- anthocyanins and phenolic compounds- are what give them their potent anti-inflammatory and antioxidant characteristics that lower the risk of chronic disorders. One cup (144 grams) of blackberries is the required daily amount, yet it only has 60 calories and 35% of your RDA of vitamin C. It is ideal to consume blackberries in their raw or fresh state to benefit from their therapeutic properties to their fullest.