Blackberries

Robert Rivas Nutrition 25 June 2013

Wellness Book
Any

fool can know. The point is to understand. (Einstein) Key concepts obtained from WB:

Nutrient dense Avoid empty calories altogether Water is the most essential fluid Avoid supplements (i.e. fiber: mineral deficiencies, absorption prevention, dehydration, malnutrition, bowel impactions) Meet most, if not all, requirements through diet alone

Blackberries
A

fruit that is of the genus and species Rubus fruticosis Black or very dark purple when ripe Common forms of blackberries: Marionberries (Marion County, Oregon) and Olallieberries (West Coast, California)

Growing Blackberries

Full sun exposure pH levels should be slightly acidic (between 5.5 and 7) Isolate from wild blackberries to avoid viruses Best time for planting would be early Spring Upright varieties: three feet apart, Trailing varieties: five to eight feet apart Rows eight feet apart

Growing Blackberries (cont.)

Water

one inch per week Keep thick layers of mulch to maintain moisture May grow as high as ten feet Pests: raspberry borers, fruit worms, gray mold, viruses Plants taken care of may produce berries for 15-20 years

Nutrition Facts
Serving

size: 1 cup 62 calories Total fat: 0.7g Sodium: 1 mg Potassium: 233 mg Total Carbs: 14g

Vitamin

A: 6% Vitamin C: 50% Calcium: 4% Iron: 4% Vitamin K: 36%

Dietary fiber: 8g Sugar: 7g

Protein:

2g

Blackberry Nutrition
High

in dietary fiber, which may reduce LDL, and can lower your risk of heart disease and stroke Seeds contain polyunsaturated fats Rich in antioxidants Ellagic acid aids in reduction of blood pressure Rutin (flavanoid) works to improve blood circulation and works as anti-flammatory

Blackberry Nutrition (cont.)

Contain anthocyanins (universal plant colorant)

Gallic acid is anti-fungal and anti-viral that helps treat psoriasis and hemmorhoids Contain p-coumaric acid that lowers risk of stomach cancer Both Vitamin A and C work together to strengthen the immune system

Prevents effects of aging, cancer, neurological diseases Fight diabetes and bacterial infections

Were you aware

The

dark blue color ensures a high antioxidant level Blackberry leaves have been used to treat mild inflammation of gums and sore throats. Considering levels of Vitamin K, blackberries can be used as a muscle relaxer.

References

http://www.wisegeek.com/what-areblackberries.htm http://www.gardeningknowhow.com/edible/ fruits/blackberries/growing-blackberrybushes.htm http://www.huffingtonpost.ca/2013/01/31/bla ckberry-facts_n_2581622.html http://www.fitday.com/fitnessarticles/nutrition/healthy-eating/the-nutritionof-blackberries.html#b