Blackberry Time: How to Take Advantage of Its Anti-Aging Benefits

Although it is abundant in the forests and fields of many places at this time of year, this small fruit appearing among the green leaves Rubus ulmiflius (the bush on which it grows) is not given as much attention as it should be. A serious mistake, considering that, as endocrinologist Antonio Escribano, extraordinary professor of sports nutrition at the Catholic University of San Antonio de Murcia (UCAM), comments on CuídatePlus, Blackberries, along with blueberries, are “the food with the greatest antioxidant power on earth.”.

In fact, Escribano, who also heads the endocrinology and nutrition department at the Centro Andalucia Hospital, “leads by example” as he makes sure that He includes 18 blackberries in his breakfast every day..

But there are other reasons behind this food’s powerful nutritional profile: “In addition to antioxidants, blackberries are an important source of fiber, vitamin C, vitamin K and folate,” the expert adds.

Three “premium” components

Antonio Escribano explains that recognized effects against oxidative stress (the cause of many health problems and pathologies associated with aging) blackberries are the basis three types of antioxidants they contain:

• Anthocyanins. “These are antioxidant and anti-inflammatory compounds that help reduce the risk of chronic diseases. Anthocyanins are also the substances that give blackberries their characteristic color.”
• Phenolic acids. “Blackberries are rich in polyphenols, bioactive compounds that have very positive effects on cardiovascular health and may also protect against certain types of cancer.”
• Phytochemicals. According to Escribano, the content of these compounds sets blackberries apart from other berries and is associated with additional benefits: “Phytochemicals promote cognitive health.” and protection of the nervous system
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Dr. Escribano emphasizes that blackberries have many health benefits and describes which ones are the most notable based on evidence:

• Reinforcements against flu and other infections. Increasing your blackberry consumption at this time of year is an excellent solution, given that, as the expert emphasizes, Thanks to their high concentration of vitamin C, they strengthen the immune system.helping to fight infections of all types, including the most viral ones in winter: flu, colds, bronchitis, laryngitis, tonsillitis…
• Bone Health Allies. Antonio Escribano notes that the vitamin K and calcium present in blackberries are essential for bone health. promoting mineralization and preventing bone loss.
• Guarantees of optimal digestion. “Blackberries have very positive effects on the digestive system, mainly due to the fact that their fiber content helps maintain regular intestinal transit and can promote the balance of the gut microbiota.”
• “Protection” against cognitive decline. Studies conducted in this regard have shown that habitual consumption of blackberries has a direct effect on the brainwhich is especially important when it comes to preventing age-related neurodegenerative diseases: “The antioxidants in blackberries may help slow the cognitive decline associated with aging, as well as have positive effects on the nervous system,” says Dr. Escribano.

Best Snack to Regulate Blood Pressure

Particularly significant is the effect that the substances contained in blackberries have on the circulatory system and the prevention of cardiovascular diseases. In particular, its consumption is very beneficial for people with high blood pressure or hypertension (HBP), as shown by recent research published in the journal Nutrients.

The purpose of this study was to see the real impact of fruit and berry consumption on this parameter. The results show that those belonging to the Rosaceae family, such as blackberries, are effective in regulating blood pressure levels in people diagnosed with hypertension (this effect is less convincing in those who do not suffer from the disease). For authors, This effect is due to the high content of one type of polyphenol.ellagic acid (more than 30 mg/100 g), which makes them “unique among berries” in this regard.

Escribano provides additional data on this effect: “Blackberries may influence blood pressure regulation due to their polyphenol content. (mainly anthocyanins and other antioxidants). These compounds improve the elasticity of blood vessels and may reduce inflammation and oxidative damage to the cardiovascular system. They also improve endothelial function, which helps maintain adequate vasodilation and therefore reduces tension. “In addition, blackberries are low in sodium and have a good supply of potassium, an important electrolyte for regulating blood pressure.”

Good option for weight control

The powerful flavor of blackberries, between sour and sweet, has a lot to do with the idea that This is a food with a lot of sugar and calories.. Quite the contrary: due to both their low glycemic index and their fiber content, they are indicated on the menu of diabetics, since help balance blood glucose levelsslowing down the absorption of carbohydrates. Likewise, its antioxidants may improve insulin sensitivity.

“It’s also appropriate include them in the diet of overweight peoplebecause they are low in calories and high in fiber, which promotes satiety and helps control appetite,” explains Dr. Escribano, who provides recommendations to follow in such cases: “The recommended serving of blackberries for people who want to control their weight is about 100 g. (which provide approximately 60 calories).”

An added benefit of blackberries is their availability: they grow abundantly and naturally in many environments and are easy to obtain at “zero cost.” Of course: as the expert notes, Usually it is collected by experienced people for subsequent commercialization.Therefore, if this is done in an “unprofessional” way (during a walk in a forest or field), a number of precautions must be taken:

“First of all, cleaning needed: Wild blackberries should be washed well to remove dust, dirt and impurities. For the same reason, collection in risk areas should be avoided: it is advisable to do this away from areas potentially contaminated with pesticides or near roads, for example.”

Another aspect to take into account is that you will have to choose only those that are ripe (they can be identified by their shiny black color and firm consistency). “Consuming blackberries that are not yet ripe, that is, red ones, in some cases can cause gastrointestinal disorderbecause this type of blackberry contains acids and phenolic compounds, which in large quantities and without proper ripening can irritate the digestive system and cause symptoms such as abdominal pain and diarrhea. In addition, red berries may be more acidic, which is problematic for people suffering from heartburn,” says the expert.

Preservation and culinary use: not only as a dessert.

When it comes to canning (both harvested blackberries and those purchased at the market), Escribano states that should always be stored in the refrigerator“in a ventilated container in the refrigerator, as this will keep them fresh for several days.”

Another preservation option is to freeze them, as this food has the advantage that this procedure does not destroy or alter any of its compounds.

The versatility of blackberries is a property that is not always correctly used when eating them and incorporating them into various culinary products. “For example, can be added to yogurton salads or as a healthy snack between meals,” suggests Dr. Escribano.

They pair very well with other berries and/or berries and all fruits. They are the ideal complement to desserts and sweet dishes (smoothies, muffins, jams and jellies…), as well as They add extra flavor, especially as a sauce.accompanying products such as cheese and some types of meat (pork loin or duck magret).