目录:
- 黑莓的健康益处是什么？
- 1.高维生素C可以促进皮肤健康
- 2.可以补充您的减肥努力
- 3.可以促进大脑健康
- 4.可能有助于预防癌症和DNA损伤
- 5.可以帮助抵抗炎症
- 6.可能改善心脏健康
- 7.可以改善骨骼健康
- 8. May Promote Dental Health
- Nutritional Profile Of Blackberries
- What Are The Different Variants Of Blackberries?
- How To Pick And Store Blackberries The Right Way
- Quick And Simple Ways To Serve Blackberries
- Do Blackberries Have Any Side Effects Or Associated Risks?
- In A Nutshell…
- 17 sources
黑莓原产于欧洲大陆，在英国国家中很常见。它是草药的古老成员，其变种现在在北美和印度种植。
在小鼠研究中发现黑莓提取物可保护皮肤免受紫外线伤害。水果可以通过抵抗发炎来实现这一目标（1）。
黑莓还富含锰，纤维，维生素C和K等营养素。它还含有单宁，花青素和类似的植物营养素。一些研究声称它可能有助于减肥。
您可以通过直接食用黑莓植物的叶子来享受黑莓的好处。用浆果制成果汁或茶是品尝它们的另一种方法。在本文中，我们将讨论黑莓的主要优点以及食用黑莓的简单方法。
黑莓的健康益处是什么？
1.高维生素C可以促进皮肤健康
黑莓中的酚类化合物可以延缓衰老，并保护皮肤免受UVB辐射。
黑莓富含维生素C。一杯这些水果（144克）含有约30毫克的营养素（2）。
在小鼠研究中，水果的提取物可以保护皮肤免受UVB诱导的伤害。提取物的局部应用可以在这方面有所帮助（1）。
黑莓还富含酚酸。研究表明，酚类化合物可能具有治疗各种皮肤问题的潜力，包括衰老和受伤的迹象（3）。黑莓可以使皮肤看起来更年轻，尽管有必要进行更多的研究来证实这一点。
一般而言，植物酚具有预防或逆转衰老迹象的潜力。这些可能包括皱纹和色素沉着痕迹（3）。
这些酚类化合物也可能对伤口和烧伤的愈合有有益作用（3）。
2.可以补充您的减肥努力
黑莓中的花色苷可以抑制脂肪积累，并可能有助于减肥。
黑莓或任何深色浆果是花青素的同义词。这些深色颜料分子可以抑制脂肪堆积，并可能导致体重减轻。
花青素，如花青素-3-葡萄糖苷（C3G），黄烷-3-醇和羟肉桂酸会诱导脂肪组织中脂肪细胞因子表达水平的变化。其结果是抑制脂肪积累，并减少肝脏和白色脂肪组织中的脂质（LDL）合成（4）。
但是，关于黑莓的抗肥胖作用的研究很少。进一步的研究可能有助于我们了解花色苷的降脂活性（4）。
3.可以促进大脑健康
黑莓抗氧化剂可能有助于防止与年龄有关的记忆丧失。
野生黑莓富含维生素C，A，K，叶酸和钾。它们还含有丰富的多酚和单宁。这些营养物质和植物化学物质可保护您的神经元（脑细胞）免受氧化损伤（5）。
这些浆果改善了老年大鼠的认知，行为和运动神经元协调性（5）。富含2％黑莓的饮食还可以逆转衰老大鼠的年龄相关记忆缺陷（6）。
黑莓中的活性成分是抗炎和抗氧化剂。因此，它们可以帮助检查与年龄有关的记忆力丧失和其他变化（7）。
4.可能有助于预防癌症和DNA损伤
黑莓以其抗氧化特性而闻名。黑莓，蔓越莓，覆盆子等制成的浆果汁将自由基（包括过氧化物和超氧化物离子）转化为致癌性较低的中间体（8）。
黑莓还含有清除自由基的酶。在草莓和黑莓中鉴定出大量的必需抗氧化剂酶，例如过氧化氢酶，谷胱甘肽还原酶和抗坏血酸过氧化物酶。这可能意味着要保护其免受致癌物对DNA的损害（8）。
黑莓中的抗氧化剂有助于降低患乳腺癌，宫颈癌和食道癌的风险（9）。但是，没有足够的证据证明它们对前列腺癌的作用（8）。
5.可以帮助抵抗炎症
黑莓中的花色苷可以帮助抵抗体内的炎症。
广泛的研究证明了黑莓的抗炎能力。多酚，尤其是花色苷，可以对抗体内的各种促炎化合物（10）。
例如，一氧化氮会促进炎症并触发体内内皮功能障碍。有趣的是，发现黑莓花色苷抑制一氧化氮的产生。这样，它们可以减轻人体及其细胞的炎症（10）。
但是，我们需要更多的研究来了解整个黑莓与纯黑莓花色苷的作用以及花色苷与浆果中其他营养物质的潜在协同作用（10）。
6.可能改善心脏健康
黑莓中的花色苷可以降低患冠心病的风险（11）。
LDL（坏胆固醇）的积累是心血管疾病（CVD）的最大危险因素之一。LDL分子与自由基相互作用，并在您的血管中形成动脉粥样硬化斑块（10）。
研究还表明，黑莓花色苷可抑制血小板聚集并增强毛细血管。这些作用可以保护细胞免受氧化损伤并降低患心脏病的风险（12）。
7.可以改善骨骼健康
绝经后骨质流失在当今女性中越来越普遍。氧化应激恰好是这里的主要原因。
食用富含花青素的食物可以在一定程度上减缓骨骼矿物质的流失。黑莓中的Cyanidin-3-glucoside是一种花青素，可以有效对抗氧化应激。一项大鼠研究报告说，富含cyanidin-3-glucoside的黑莓饮食可改善胫骨，椎骨和股骨的骨矿物质密度（13）。
As per another mice study, blackberries also inhibit the release of IL-12 (a pro-inflammatory compound), and this may have a positive effect on bone health (14).
8. May Promote Dental Health
In studies, blackberry extract was found to fight certain groups of microbes that cause periodontitis and dental caries (F. nucleatum , P. gingivalis , and S. mutans). The anti-inflammatory and antimicrobial properties of the fruit could be the reason here (15).
The exact mechanism behind this action is yet to be understood.
A decoction of the leaves of the blackberry plant could help treat oral thrush (when gargled). The formulation also makes for a good general mouthwash (9).
We have seen that blackberries contain antioxidants and other nutrients. In the following section, let’s explore the nutritional profile of this fruit.
Nutritional Profile Of Blackberries
| Nutritional value Of Blackberries | ||
|---|---|---|
| Nutrient | Unit | Serving size (1 cup, 144 g) |
| Water | g | 126.94 |
| Energy | kcal | 62 |
| Energy | kJ | 261 |
| Protein | g | 2 |
| Total lipid (fat) | g | 0.71 |
| Ash | g | 0.53% |
| Carbohydrate, by difference | g | 13.84 |
| Fiber, total dietary | g | 7.6 |
| Sugars, total | g | 7.03 |
| Minerals | ||
| Calcium, Ca | mg | 42 |
| Iron, Fe | mg | 0.89 |
| Magnesium, Mg | mg | 29 |
| Phosphorus, P | mg | 32 |
| Potassium, K | mg | 232 |
| Sodium, Na | mg | 1 |
| Zinc, Zn | mg | 0.76 |
| Copper, Cu | mg | 0.238 |
| Manganese, Mn | mg | 0.930 |
| Selenium, Se | µg | 0.6 |
| Vitamins | ||
| Vitamin C, total ascorbic acid | mg | 30.2 |
| Thiamin | mg | 0.029 |
| Riboflavin | mg | 0.037 |
| Niacin | mg | 0.930 |
| Pantothenic acid | mg | 0.397 |
| Vitamin B-6 | mg | 0.043 |
| Folate, total | µg | 36 |
| Folate, food | µg | 36 |
| Folate, DFE | µg | 36 |
| Choline, total | mg | 12.2 |
| Betaine | mg | 0.4 |
| Vitamin A, RAE | mg | 16 |
| Carotene, beta | µg | 184 |
| Vitamin A, IU | IU | 308 |
| Lutein + zeaxanthin | µg | 170 |
| Vitamin E (alpha-tocopherol) | mg | 1.68 |
| Tocopherol, beta | mg< | 0.06 |
| Tocopherol, gamma | mg | 1.93 |
| Tocopherol, delta | mg | 1.30 |
| Vitamin K (phylloquinone) | mg | 28.5 |
| Anthocyanidins | ||
| Cyanidin | mg | 143.9 |
| Pelargonidin | mg | 0.6 |
| Peonidin | mg | 0.3 |
| Flavan-3-ols | ||
| (+)-Catechin | mg | 53.4 |
| (-)-Epigallocatechin | mg | 0.3 |
| (-)-Epicatechin | mg | 6.7 |
| (-)-Epigallocatechin 3-gallate | mg | 1.0 |
| Flavonols | ||
| Kaempferol /td> | mg | 0.4 |
| Myricetin | mg | 1.0 |
| Quercetin | mg | 5.2 |
| Proanthocyanidin | ||
| Proanthocyanidin dimers | mg | 6.4 |
| Proanthocyanidin trimers | mg | 3.0 |
| Proanthocyanidin 4-6mers | mg | 10.5 |
| Proanthocyanidin 7-10mers | mg | 6.1 |
| Proanthocyanidin polymers (>10mers) | mg | 2.2 |
Values sourced from USDA, Blackberries, raw
Blackberries are storehouses of dietary fiber, vitamins A, C, K, and folate, potassium, minerals like calcium, magnesium, and phosphorus, sugars, and polyunsaturated fatty acids (9).
Blackberries have an exotic phytochemical profile and are full of antioxidants and anti-inflammatory compounds. These include alkaloids, flavonoids, tannins, glycosides, terpenoids, sterols, saponins, organic acids, tannins, and volatile oils (9).
Flavonols like kaempferol-glucoside, quercetin-glucoside, rutin, myricetin-glucoside, and anthocyanins, including cyanidin-3-glucoside, cyanidin-3-rutinoside, pelargonidin-3-glucoside, and peonidin-3-glucoside, are present in blackberries (16).
Phenolic acids like ellagic acid, ellagitannins (sanguiin and lambertianin C), gallic acid, and coumaric acid also contribute to the antioxidant potential of blackberries (16).
Now you know why/how blackberries have a whopping ORAC (antioxidant potential per 100 g) score of 2036 units!
Blackberries are available in different variants. Though they all have a similar nutritional profile and offer similar benefits, it is important to know briefly about each. We have that covered in the following section.
What Are The Different Variants Of Blackberries?
Some blackberry shrubs trail along the surface, while some grow erect. Trailing blackberries have canes that are not self-supporting, so they grow as creepers using a trellis system. Erect blackberries have stiff, arching canes that are somewhat self-supporting, so they might grow as climbers.
Initially, the plant grows rapidly as a primocane – only with leaves across its length. In the second year, the plant produces flowers as a floricane. Under favorable conditions, the floricane develops green fruit pods. These mature from green to red, and finally to rich black (9).
In blackberries, you have the semi-erect, erect, primocane-fruiting, and trailing varieties. These are a few members of each variety:
- Semi-erect: Triple Crown, Chester, and Hull
- Erect: Illini-Hardy, Arapaho, Apache, and Ouachita
- Primocane-fruiting: Prime Jan, Prime Jim, Prime-Ark 45, and Prime-Ark Freedom
- Trailing: Marionberry, Boysenberry, Loganberry, Youngberry, and Thornless Evergreen
The variants are specific to climatic conditions. Their number and diversity keep increasing.
Though the variants appear complex, the fruit is a simple delicacy. Fresh and properly stored blackberries taste delicious. Here are a few tips for buying and storing blackberries the right way. You can come up with your own maintenance routine, though. Take a look!
How To Pick And Store Blackberries The Right Way
- When out for shopping, look for plump, firm, deeply colored berries.
- If the berries look yellow-orange, they might have a fungal infestation. Avoid bruised, pitted, discolored, and oozing berries.
- Wash them thoroughly under clean water, dry with a paper towel, and eat them right away. Or, you could cover them (without washing) and store them in the refrigerator.
- Freshly picked berries should stay for about seven days in the refrigerator. Alternatively, you can also freeze them.
- To freeze, layer a tray or a suitable wide container with a cookie sheet or butter paper. Arrange the berries at a good distance from each other on the cookie sheet tray and place it in the deep freezer.
- Once they are frozen, put the berries in a freezer bag and store. This ensures the blackberries don’t stick to one another.
Quick And Simple Ways To Serve Blackberries
- Pack a few blackberries along with some nuts for a filling and quick snack.
- Blend a handful of blackberries with milk and fruits of your choice for a yummy smoothie.
- Add a few frozen or fresh berries to your bowl of whole-grain cereal to make it interesting and tasty.
- Give your salad a tangy twist by tossing a few blackberries in it.
- Take your frozen yogurt or ice creams to a whole new level – eat them with crispy frozen blackberries.
Before you go blackberry shopping, it is important to know if they may cause any adverse effects.
Do Blackberries Have Any Side Effects Or Associated Risks?
Hardly a few adverse effects have supporting evidence.
Berry polyphenols, in general, may interfere with certain digestive enzymes and inhibit their activity. These include flavonols, anthocyanins, and ellagitannins (17).
This interference can have mild to severe undesirable effects on your body (17).
Since these effects have not been studied and characterized well, it is difficult to state preventive measures or how many of these berries you can ideally eat in a day.
In A Nutshell…
Blackberries are a therapeutic treat and a beautiful addition to your kitchen garden. In addition to taste, these berries deliver potent antioxidants, vitamins, minerals, and essential dietary fiber to your body.
Try including blackberries in your meals and snacks, and watch your immunity and memory improve.
17 sources
Stylecraze有严格的采购准则，并依赖经过同行评审的研究，学术研究机构和医学协会。我们避免使用三级引用。您可以阅读我们的编辑政策，进一步了解我们如何确保内容的准确性和最新性。- 黑莓提取物可通过SKH-1小鼠皮肤中的MAP激酶和NF-κB信号通路抑制UVB诱导的氧化损伤和炎症，美国国立卫生研究院毒理学和应用药理学。
www.ncbi.nlm.nih.gov/pubmed/25680589
- 黑莓，未加工，美国农业部，FoodData Central。
fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutritions
- The Potential of Plant Phenolics in Prevention and Therapy of Skin Disorders, International Journal of Molecular Sciences, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4783894/
- Recent Progress in Anti-Obesity and Anti-Diabetes Effect of Berries, Antioxidants, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4931534/
- Neuroprotective effects of berry fruits on neurodegenerative diseases, Neural Regeneration Research, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/
- Effects of blackberries on motor and cognitive function in aged rats, Nutritional Neuroscience, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/19356316
- Medicinal Effect of Nutraceutical Fruits for the Cognition and Brain Health, Scienctifica, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4757744/
- Protective Role of Dietary Berries in Cancer, Antioxidants, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5187535/
- Rubus fruticosus (blackberry) use as an herbal medicine, Pharmacognosy Review, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4127818/
- Berries: emerging impact on cardiovascular health, Nutrition Reviews, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/
- The Blackberry Fruit: A Review on Its Composition and Chemistry, Metabolism and Bioavailability, and Health Benefits, Journal of Agricultural and Food Chemistry, Academia.
www.academia.edu/20732042/The_Blackberry_Fruit_A_Review_on_Its_Composition_and_Chemistry_Metabolism_and_Bioavailability_and_Health_Benefits
- Methyl jasmonate enhances antioxidant activity and flavonoid content in blackberries (Rubus sp.) and promotes antiproliferation of human cancer cells, Food Chemistry, ScienceDirect.https://naldc.nal.usda.gov/download/16238/PDF
- Cyanidin 3-O-β-D-Glucoside Improves Bone Indices, Journal of Medicinal Food, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/25386839
- Dietary Polyphenols, Berries, and Age-Related Bone Loss: A Review Based on Human, Animal, and Cell Studies, Antioxidants, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4665444/
- Antibacterial Effects of Blackberry Extract Target Periodontopathogens, Journal of Periodontal Research, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3540108/
- Bioactive Compounds and Antioxidant Activity in Different Types of Berries, International Journal of Molecular Sciences, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/
- The inhibitory effects of berry polyphenols on digestive enzymes, Biofactors, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/16498205