Food Facts Friday: Blackberries
Summer is upon us and you know what that means…. being outdoors, enjoying the fun in the sun, and having fresh blackberries to munch on. Did you know that there are around 375 species of blackberry? That’s a lot of berries! Hailed as a “superfood,” this little fruit packs a punch when it comes to nutrients.
Serving Size and Nutrition Facts
A cup of blackberries contains 60 calories, 1g total fat, 12g total carbohydrates, 6g dietary fiber, 6g sugars, 1g protein, 0 mg sodium, 233 mg potassium, 32mg phosphorus.
Blackberries provide an excellent source of vitamin C and K, plus vitamin A in the form of beta-carotene. This berry also contains minerals such as calcium, magnesium and potassium. They are also a great source dietary fiber.
Possible Health Benefits
Due to the variety of nutrients, blackberries have been known to offer health benefits that are being more widely recognized, such as digestive health and strengthening the immune system (1,2). They may also provide cognitive benefits that could aid in enhancing memory, weight management, keeping bones strong and improving vision (1,2,3).
Anthocyanin, which gives berries their color is an antioxidant that might reduce free radicals which may cause aging of cells (3). That’s a lot of work for such a small fruit! Researchers are currently linking anthocyanin activity with controlling diabetes, improving circulation and slowing the effects of aging, specifically memory loss and motor skills (2).
Common Uses
Besides for being sweet and good for you, it’s no wonder blackberries are used in delicious desserts, jams, seedless jelly and sometimes wine. For many people, eating a handful of fresh blackberries is the favorite way to enjoy this fruit.
Cost
The cost of blackberries depends on the season. The average price for prepack blackberries is about $4.86/pint, with the lowest pricing being between $1.50-3.50/pint and the highest being $6.00-12.00/pint, which depends strongly on the region (4).
DaVita Recipes 
Although blackberries taste great straight from the container, you may prefer it as a sweet treat.Try one of these DaVita.com blackberry recipes.
- Blackberry Sauce
- More Momma’s Blackberry Mountain Pie
- Triple Berry Protein Parfait
- Very Berry Galette
References:
- What are the benefits of blackberries? A. Kandola; June 6, 2018 https://www.medicalnewstoday.com/articles/322052.php ; accessed 8-8-19
- https://www.health.com/nutrition/blackberries-nutrition accessed 8-8-19
- http://berryhealth.fst.oregonstate.edu/health_healing/fact_sheets/blackberry_facts.htm Accessed 8/8/19
- https://www.raspberryblackberry.com/raspberry-and-blackberry-pricing-survey-2018/ Accessed 6/11/19
Additional Kidney Diet Resources
Visit DaVita.com and explore these diet and nutrition resources:
DaVita Kidney-Friendly Recipes
This article is for informational purposes only and is not a substitute for medical advice or treatment. Consult your physician and dietitian regarding your specific diagnosis, treatment, diet and health questions.
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