By Sue Bedford (MSc Nutritional Therapy)
Blackberries are back in abundance and so a good time to getting picking! Why not build a stock up in the freezer for use in smoothies and desserts in the coming months?
Blackberries are also known as Bramble or Bramble Raspberry and belong to the rose family. They are known as an aggregate fruit, meaning that they are made from a number of tiny druplets, each of which contains a seed. This is where their high fibre content comes from.
Blackberries possess one of the highest contents of antioxidant phytonutrients in food, nearly as high as blueberries. Blackberries are also high in Vitamin C and E, folate and fibre, and are low in fat. They also contain a good amount of minerals including iron, magnesium, calcium and zinc.
Health benefits:
Anthocyanins provide the lovely colour to blackberries and this phytonutrient may work to prevent the effects of neurological diseases and aging.
Gut health: blackberries contain both insoluble and soluble fibre which helps to remove toxins from the digestive tract.
Heart protection: blackberries contain salicylic acid (a compound similar to asprin) which could help to lower blood pressure (something to check if taking certain medications).
Skin-health: blackberries contain a compound called Ellagic acid which helps to prevent oxidative stress and helps to prevent the breakdown of collagen.
Fertility wise: Blackberries contain a good amount of folate which is important in sperm formation and also in the prevention of neural tube defects in the developing foetus. Blackberries contain a good amount of the antioxidants Vitamins C and E. In studies vitamin E been shown to help increase fertility rates during ICSI and also to help women over 35 if her fertility problems are caused by her age. Vitamin C helps to protect the sperm and eggs cells from oxidative stress and also their DNA too. It is also important in sperm health and in studies has been linked to improving sperm quality. Blackberries also contain a flavonoid called Rutin which is also important in fertility as it helps to improve blood circulation around the body, including the reproductive organs.
Enjoy blackberries in:
Smoothies
Juices
Blackberry fool
Salads
Dressings
Marinades and stir fries
Preservers
Overnight oats
Crumbles
Blackberry, feta, red onion and watercress salad
Ingredients
Serves: 6
• 1/2 red onion thinly sliced
• 1 tablespoon fresh lime juice
• 400g blackberries
• 100g feta cheese, crumbled
• 75g pitted Black olives (optional)
• handful chopped fresh mint
• 2 tablespoons olive oil
• 120g Fresh watercress
To make:
Place the onion slices in a small bowl with the lime juice. Leave to stand for 10 minutes.
In a large bowl, combine the blackberries, feta cheese, olives and onions with the lime juice and mint. Drizzle olive oil over it all and toss to blend. Place the watercress onto plates and then spoon the salad over the top. Enjoy!
The post Blackberries and a Delicious Fertility Friendly Blackberry Salad appeared first on IVF Babble.
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