Blackberries, strawberries, raspberries, and blueberries to be the fruits ranked highest in antioxidant phytonutrients.
In addition to being high in antioxidants, berries are an excellent source of fiber, vitamins such as the B vitamins, C, and K, and also minerals such as manganese, potassium, and copper. Strawberries also contain omega-3 fatty acids.
Antioxidants
Vitamin C acts as an antioxidant in blackberries, and one cup of blackberries contains 50% of the daily recommendation of vitamin C. The body uses vitamin C for protection from immune system deficiencies, and vitamin C may lower the risk of developing heart disease, certain types of cancer, and macular degeneration. Vitamin C aids wound healing, and studies show vitamin C may actually lessen the appearance of wrinkles.
Like all berries, blackberries contain ellagic acid, an antioxidant that has been shown to protect the skin from ultraviolet damage. New research is finding that ellagic acid may not only protect the skin from damage, but also repair skin damaged by the sun. Also, according to the American Cancer Society, laboratory research has shown that ellagic acid may have anti-cancer properties.
Anthocyanins are what gives blackberries their dark color and have been shown to reduce inflammation. As an antioxidant, anthocyanins help fight free radicals in the body that destroy cells and lead to diseases such as cancer and heart disease.
Phytoestrogens
Phytoestrogens are naturally occurring plant estrogens that may help relieve the common symptoms of PMS including bloating, food cravings, and may even provide relief for menopausal symptoms such as hot flashes. Phytoestrogens may also contribute to brain and immune functioning and heart health.
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