Scientific Name: Rubus
Blackberries (Rubus) grow in many regions of the Pacific Northwest of North America and occurs mostly in urban, suburban, and woodland areas. It is juicy but the core of the fruit is solid when picked. Blackberries are commonly added to cereals and smoothies.
Blackberries are packed with vitamin C (35% daily value [DV]). High amounts of vitamin C reduces free radicals in the body, regenerates skin, and heals wounds. In terms of immunity, vitamin C is also considered an integral part of supporting the immune system, including both adaptive and innate immune. Moreover, vitamin C acts as an antioxidant, which may also reduce oxidative stress in the body. Blackberries are also a good source of vitamin K (25% DV), which benefits bone structure and blood clotting.
Additionally, there are many minerals in blackberries, such as zinc (4% DV), copper (9% DV), and especially manganese (33% DV). Manganese is an important antioxidant involved in many metabolic processes important for bone and brain health. Blackberries are also high in fiber (21% DV), which benefits the digestive system and reduces the risk of heart disease. In terms of digestion, it nourishes healthy gut bacteria (or microbes), makes us feel fuller after eating. In short, blackberries are a good fruit to support one's overall health.