A rediscovered fruit.

If I want to know what’s healthy I watch what my children put on their plates, so it caught my attention when one of my daughters began to eat blackberries. These dark, juicy berries are a healthy fruit and they pack more extra punches than many other foods.

Peak growing season in the East Coast for blackberries is July and August. However, like most produce, blackberries are grown around the world in both hemispheres, and so fresh berries are always available in your supermarket. To get the full health benefits, consume blackberries raw.

  • One cup of blackberries has 62 calories, 1 gram of fat, 2 grams of protein and 14 grams of carbohydrates including 8 grams of dietary fiber – a third of the daily requirement for fiber.
  • Blackberries are loaded with bioflavonoids and Vitamin C (30 mg).
  • Blackberries have one of the highest antioxidant levels of all fruits (known for lowering risk of a number of cancers).
  • Blackberries have high tannin content which helps to tighten tissue and relieve intestinal inflammation and diarrhea.
  • Blackberries help to strengthen blood vessels, fight heart disease and protect eyesight.
  • Blackberries contain pectin which helps reduce cholesterol.
  • Blackberry consumption may limit a decline in cognitive function during aging, although test results are preliminary.
  • Blackberries have high levels of Manganese which is vital to brain function.
  • Blackberries are an excellent source of Vitamin K which helps blood to clot.

Buying blackberries:

  • Look for deep purple berries. The color should be dark and consistent.
  • The berries should be plump and firm, not wrinkled and dry.
  • Blackberries are already ripened when they go on sale in markets.
  • Don’t overbuy – blackberries mold quickly when left at room temperature, and only last a few days when refrigerated.

Blackberries are in the raspberry family and they grow naturally on thorny bushes throughout the U.S. A blackberry is not one fruit, but about 80-100 drupelets (known as an aggregate fruit) that are arranged in a circle. Blackberry bushes can be potted and grown on your terrace. New plants can take up to two years to bear fruit. They are easy to freeze.

How to freeze blackberries:

  • Wash the berries
  • Cut off the hulls
  • Vacuum seal in a ziplock bag
  • Store in a freezer for up to 3 months