Berries are the epitome of “tangy, sweet, and juicy” fruits—vibrant in color, tender in texture, and bursting with flavor. Among them, blackberries have recently gained fame in various health and wellness circles, often being hailed as a “superfood,” leaving many people curious about whether they truly live up to the hype. In this article, we’ll explore why this little star of the berry world is worth the praise.
The "Black Diamond" of Fruits
Native to North America, blackberries were once popular in Western countries, making their way into mainstream consumption. Once you get to know and taste this fruit, it’s easy to become a fan.
Blackberries belong to the Rosaceae family and the Rubus genus. Fully ripe blackberries are a deep purple-black color and are categorized as aggregate fruits, where each small drupe is an individual fruit, much like a bunch of small grapes clustered together.
Blackberries have a striking color and a balanced sweet-tart taste. They contain almost 90% water, making them incredibly hydrating and refreshing, but due to high transportation and storage costs, they are often considered the “black diamond” of fruits and aren’t widely available in many regions.
Rich in Anthocyanins: The Powerhouse of Fruits
In Western countries, blackberries are often referred to as the “black diamond” of fruits, and this designation speaks volumes about their remarkable appearance. The deep color of blackberries is largely attributed to anthocyanins, a pigment compound. Anthocyanins begin to appear in the later stages of blackberry development, turning the fruit from red to its deep black-purple color when fully ripe, at which point the concentration of anthocyanins peaks.
Research shows that when blackberries first grow, they start off green and don’t contain anthocyanins. As they ripen, their anthocyanin content can increase by 100-300 times, with mature blackberries containing between 114.4-241.5 mg of anthocyanins per 100 grams.
While this concentration is lower than that of “the king of anthocyanins,” blueberries (387-487 mg/100g), it is still significantly higher than other common fruits like strawberries (7-18 mg/100g) and grapes (20.6 mg/100g), making blackberries 5 to 35 times richer in anthocyanins than these fruits.
Anthocyanins possess strong antioxidant properties. Berries, in general, have 8 times the antioxidant power of other fruits, and blackberries rank just below blueberries in antioxidant capacity. Consuming blackberries regularly helps maintain youthful vitality and can be beneficial for preventing common chronic diseases.
Studies show that increasing anthocyanin intake from 3 mg to 24 mg per day can significantly reduce the risk of coronary heart disease by 12%-32%. Furthermore, for every 15 mg increase in anthocyanin intake, the relative risk of myocardial infarction drops by 17%. For individuals with weaker immune systems or higher cardiovascular disease risks, consuming around 50 mg of anthocyanins daily can be particularly beneficial for maintaining health. Additionally, anthocyanins are known to support eye health by helping the eyes adapt to darkness and improving conditions like nearsightedness and eye fatigue.
Blackberries are also rich in vitamin C (21 mg/100g), dietary fiber (5.3 g/100g), folate (25 µg/100g), vitamin E (1.17 mg/100g), and the mineral potassium (162 mg/100g). Notably, the vitamin C, dietary fiber, and potassium content in blackberries is double that of blueberries.
Frozen Blackberries Are Still Great
Blackberries are highly perishable, with their thin skin and juicy flesh making them prone to damage after picking. At room temperature (around 20°C), they start to deteriorate after just two days. However, when blackberries are frozen, it’s like hitting the “pause” button for the fruit, extending its shelf life.
Even when frozen, blackberries retain much of their characteristic sweet-tart flavor. They can be eaten straight from the freezer for a refreshing treat, almost like little blackberry-flavored ice creams. If thawed, they may not taste as fresh, so it’s best to microwave them for defrosting to minimize juice loss and retain a better texture compared to other thawing methods.
In terms of nutrition, a study on blackberries frozen at -20°C for 7 months showed that most of the compounds, such as anthocyanins, remained stable or even increased. Nutrients like dietary fiber, potassium, folate, and vitamin E did not undergo significant changes. However, some vitamin C loss is inevitable during freezing, though freezing quickly can help preserve more vitamin C compared to slow freezing. The antioxidant capacity of frozen blackberries remains largely unchanged.
For those who want to avoid significant nutrient loss, it’s best to consume frozen blackberries soon after purchase.