Your Dietitian: Blackberries provide amazing health benefits

Sweet, succulent blackberries are a summer delicacy —and one of the healthiest foods you can eat. Blackberries are one of the most antioxidant rich foods. In fact, blackberries are 20 percent higher in Oxygen Radical Absorbance Capacity, or ORAC — which is the measure of a food's antioxidant capacity — than farm raised blueberries. (Although wild blueberries are higher in antioxidants, they are only available frozen in Ohio. Only frozen blueberries labeled "wild" are wild blueberries and not farm raised.) Similar to blueberries, blackberries are rich in a long list of phytonutrients or plant nutrients which act as powerful antioxidants and anti-inflammatory agents. Improved brain function One of these, anthocyanins, is well known for its ability to cross the blood brain barrier and improve brain function as we age. Anthocyanins in the skin of the fruit is what gives blackberries and blueberries their dark blue/black pigment (color). Reduced blood pressure Increased intakes of anthocyanin-rich berries also have been shown to reduce blood pressure and lower the risk of heart attacks. For example, a study in the UK found higher intake of anthocyanins was associated with significantly lower (systolic) blood pressure. The Nurse's Health Study, which followed the anthocyanin intake of persons for 18 years, revealed that consuming three servings of anthocyanin-rich berries per week lowered the risk of heart attacks by 34 percent. Cancer-fighting In laboratory studies on a variety of cancer cells, anthocyanins have been shown to prevent cancer cell multiplication, activate detoxifying enzymes and induce cancer cell death. More studies in humans are needed to determine the optimal intake of anthocyanins. Blackberries (along with raspberries and strawberries) contain a significant amount of ellagic acid, another phytonutrient shown to have cancer-fighting properties. Low calorie Fresh, juicy blackberries are 88 percent water. Snacking on fresh blackberries is a delicious way to help stay hydrated on hot summer days. It's also a great way to help keep you slim. One cup of blackberries contains just 64 calories. Compared with other fruits, blackberries are one of the lowest in sugar. This makes them a great choice for persons with diabetes or anyone watching their sugar intake. Fiber rich Besides being low in calories, blackberries are high in fiber. So, you feel full with few calories. One cup of blackberries contains a whopping 7.9 grams of fiber. (Compare this to fiber-rich baked beans with 6 grams of fiber per half-cup or 3.5 grams of fiber in three cups of popcorn.) Most people don't get the recommended 25 to 35 grams of fiber per day. Getting plenty of fiber reduces the risk of constipation and colon cancer. Stronger bones Blackberries are rich in manganese, a mineral needed to keep our bones and cartilage healthy and strong. Cartilage is what covers the ends of bones at joints. This is what breaks down with osteoarthritis In addition to containing manganese, blackberries contain a significant amount of vitamin C, another nutrient needed for rebuilding cartilage. Getting at least 150 milligrams of vitamin C per day has been shown to reduce the loss of cartilage associated with arthritis. (Golden kiwifruit, red peppers and strawberries are the richest sources of vitamin C.) Selection/storage To get the sweetest blackberries, purchase berries which are plump, shiny, firm and completely dark purple or black in color. Always open the carton of berries to check for signs of spoilage such as soft, mushy berries or berries with white mold. Do not wash berries until you are ready to eat them. Moisture will cause berries to spoil and mold. Store berries in the refrigerator and try to eat them within five days of purchase. Uses Blackberries are delicious for breakfast, lunch, dinner or as a snack. My favorite way to enjoy blackberries is mixed in plain Greek yogurt with a bit of diced fresh peach. The peach and blackberries complement each other wonderfully. Like other berries, blackberries are delicious atop dry cereal, in muffins or in a vanilla yogurt parfait. For a refreshing summer treat, try making a blackberry smoothie or easy frozen blackberry yogurt. (See recipes.) Or simply top vanilla ice cream or frozen yogurt with fresh blackberries. Blackberries can be used alone or combined with blueberries and raspberries to make melt-in-your mouth desserts — such as cobblers, crumbles, tarts and pies. These are delicious served warm with a scoop of vanilla ice cream. (See recipe for triple berry pie.) So, before they're gone, pick up a carton of fresh succulent blackberries to enjoy! Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Super antioxidant rich Blackberry/wild blueberry smoothie 1 cup fresh or frozen blackberries ½ cup frozen blueberries, preferably frozen wild blueberries (or ½ small banana) About ½ cup plain Greek yogurt (or a 5-ounce individual carton) 4 ice cubes (about ½ cup ice) ½ to ¾ cup milk of your choice Sweetener of choice such as honey or stevia, to taste Optional add-ins: 1 tablespoon of ground flaxseed, chia seeds and/or whey protein powder Place blackberries, blueberries (or banana), yogurt, ice and ¼ cup milk into a blender. Puree until well combined. Pour into a glass and stir in sweetener of choice. (I use honey.) Mix well. Return to blender and add more milk to reach desired thickness if you like. Then serve immediately. Nutrition notes: Frozen wild blueberries are exceptionally high in anthocyanins, an antioxidant. This smoothie contains both probiotics in the yogurt (the beneficial bacteria) and prebiotics in the berries (food for the bacteria to thrive). Eating them together is especially beneficial for good health. Makes: 1 serving. SOURCE: eatingbirdfood.com Easy blackberry soft serve frozen yogurt ½ cup vanilla Greek yogurt (or one small carton, about 5 ounces) 3/4 cup blackberries, frozen Place yogurt and blackberries into a blender. Puree until smooth, stopping blender as needed to dislodge any berries stuck in the blades of the blender. Taste and add sweetener if desired. Enjoy immediately. If firmer frozen yogurt is desired, place in freezer for a few minutes. Note: This recipe can be used to make frozen strawberry yogurt. Simply replace blackberries with 1 cup whole, unsweetened frozen strawberries. Makes: 1 serving SOURCE: Phyllis Molnar Triple berry pie (also called Razzleberry Pie) 2 (9-inch) pie crusts (one for top and one for bottom crust) 2 cups of each: blackberries, blueberries and raspberries ¾ cup granulated sugar Pinch of salt 1 teaspoon lemon juice 4 Tablespoons cornstarch 1 egg, beaten, optional Preheat oven to 400 degrees. In a medium saucepan, combine berries, sugar, salt, lemon juice and cornstarch. Mix gently. Cook for medium low heat until filling thickens. Cool. While filling is cooling, make pie crusts. Roll out bottom crust and place in 9-inch pie pan. Spoon cooled filling into pie pan with bottom crust. Roll out top crust and place on top of filling. Crimp edges of bottom and top crust together all around the pie to seal. Cut a few small slits into top crust to let the steam out. If desired, brush top crust with beaten egg. Bake for about 50 minutes or until crust is golden and filling is bubbly. Makes: 1 (9-inch), 8 servings SOURCE: Leigh Ann Wilkes at yourhomebasedmom.com Orange-scented peach-blackberry compote ¼ cup dry white wine or white grape juice 2 tablespoons sugar 1 teaspoon orange zest 1/8 teaspoon ground cinnamon 3 cups sliced peaches 1 ½ cups fresh blackberries Combine fine, sugar, orange zest and cinnamon in a small saucepan. Bring to a simmer. Allow to cool. Place peaches and blackberries into a large bowl. Add cooled wine syrup and toss gently to coat. Serving suggestion: Serve in a pretty glass bowl or wine goblet as is or with a dollop of vanilla yogurt or vanilla ice cream. Makes: 6 (2/3 cup) servings SOURCE: The Heart-Brain Diet, Essential Nutrition for Healthy Longevity by Tufts University