When picked fully ripe blackberries are very sweet and juicy; less ripe berries are tart. Blackberries are available in the grocery store year-round and can be eaten plain as a snack or used in a variety of dishes including jams, pies, pancakes and cobblers or used as an ingredient in a fruit smoothie. Anthocyanins (water soluble pigments that may appear red, purple or blue) are what give blackberries their dark color. Blackberries are among the top ten fruits that contains the most antioxidants.

Blackberry Varieties:

• Boysenberries are somewhat tart and have a dark maroon color.
• Loganberries are larger than their wild cousins, dark red and very tart.
• Ollalieberries are shiny black and sweet.

Health Benefits:

• Blackberries are low in calories and high in fiber. Fiber promotes healthy digestion, eliminate cholesterol and lower the risk of developing certain diseases such as heart disease and diabetes. Studies have also found that fiber aids weight loss and weight management.
• Blackberries contain ellagic acid an antioxidant known to prevent cancer, protect and repair skin damaged cause by the sun's ultraviolet rays. Cooking does not appear to destroy ellagic acid, so even jams may give this health benefits.

• Blackberries are is high in vitamin C. The body uses vitamin C to strengthen the immune system and fight free radicals. Vitamin C also aids wound healing, and may actually lessen the appearance of wrinkles.
• Blackberries have been shown to reduce inflammation. It is therefore beneficial for people suffering from arthritis and other inflammatory diseases.
• Blackberries are a good source of vitamin K. Vitamin K is used by the body for the normal clotting of blood and to aid the absorption of calcium.
• Blackberries help to strengthen the blood vessels. With healthy blood vessels, you can prevent heart disease and improve your eyesight.
• Blackberries are also a good source of potassium. Potassium functions as an electrolyte and is essential for the conversion of blood sugar into glycogen. Glycogen is the stored form of blood sugar found in the muscles and liver.

Nutrient Contents:

• Vitamin A: 1,460 I.U (per pound)
• Vitamin C: 15mg (half cup, 25% of the RDA)
• Vitamin E: 2.5mg (half cup)
• Vitamin K: good source
• Calcium: 163 mg (per pound)
• Folate: 10mcg. (half cup)
• Iron: 4.1mg (per pound)
• Phosphorus: 154 mg. (per pound)
• Thiamine: 0.12mg (per pound)
• Riboflavin: 0.3mg (per pound)
• Niacin:1.3mg (per pound)
• Omega-3 fatty acids: 135mg (one cup)
• Protein: 5.4g (per pound)
• Carbohydrates: 59.9 g (per pound)
• Calories: 40 (half cup)

Caution: Blackberries contain salicylates, which can cause a reaction in aspirin-sensitive person.