Blackberries are a delicious addition to any meal. Not only are they sweet and packed with flavor, they are also packed with essential nutrients and antioxidants. These nutrients and antioxidants have many anti aging benefits, helping to slow down the affects of aging in several parts of the body. 

Let’s take a look at how blackberries help and how you can incorporate them into your diet.

 

Skin Health

Blackberries are made up of 85% water which obviously makes them a great source for hydrating your skin. And since the hydration is occurring naturally, your skin is less likely to experience breakouts.

Rich in vitamins A, C and K, which work together to give your eyes a brighter, firmer appearance and lighten up those annoying dark circles. 

Vitamin C is involved in protein synthesis and is necessary for the body to produce collagen. Collagen is a protein that is part of your skin’s structure. It allows your skin to stretch and remain firm. When collagen is damaged, your skin may sag and develop wrinkles.

 

Antioxidants

Blackberries contain high levels of antioxidants, such as anthocyanins. Antioxidants help people to fight against the adverse impact of free radicals in the body.

Free radicals can damage cells and are thought to be closely involved in the aging process plus other health conditions, such as cancer and heart disease.

The body uses antioxidants to reduce the damage that free radicals can cause. It is possible that when people eat foods that contain antioxidants, they are supporting this process, but more research is required to confirm this.

 

Brain Functioning

Eating berry fruits like blackberries may improve brain health and help prevent memory loss caused by aging, according to a review of research in the Journal of Agricultural and Food Chemistry.

The review concluded that antioxidants in berry fruits help fight free radicals and alter how brain neurons communicate. This may help reduce brain inflammation, which can lead to cognitive and motor issues common with aging.

A study in 2009 found that rats that consumed blackberries had improved cognitive and motor skills compared to a control group of rats that did not consume blackberries. The authors of the study suggested that this could be due to chemicals called polyphenols that are in blackberries.

 

Ways To Incorporate More Blackberries In Your Diet

Blackberries are so versatile, people can easily include blackberries  with any meal. 

You can always add a handful of blackberries with breakfast. Add to oatmeal or cereal, as a side with a whole grain bagel or on top of yogurt. 

Blackberries work well in smoothies with other berries, such as blueberries or raspberries, or with apples. Adding protein powder and oats can increase the nutritional content and help a person feel fuller for longer.

You can also add them to salads or incorporate into poultry dishes. This Blackberry Chicken dish is one of my favorites! 

A handful of blackberries with a little dark chocolate is a delicious, healthy dessert option too!

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