The darker the berry...

While at their peak season, indulge in blackberries for a nutritious snack or dessert. One cup of fresh blackberries has 62 calories, 1 gram of fat, 15 carbohydrates, 8 grams of fiber, 2 grams of protein and only 1 mg of sodium. Here are the top 10 health benefits of eating blackberries:

• 1. Blackberries are one of the top ten foods containing antioxidants.
• 2. Blackberries are packed with polyphenols helping to prevent cancer and heart disease.
• 3. Blackberries are filled with anthocyanins (antioxidants which give blackberries their deep purple color) which help in memory retention and the risk of hypertension.
• 4. Blackberries are said to strengthen blood vessels, help fight heart disease and help improve eyesight.
• 5. The high tannin content of blackberries help tighten tissue, relieve intestinal inflammation, and help reduce hemorrhoids and stomach disorders.
• 6. Ohio State University found that blackberries may protect against esophageal cancer, a cancer caused by gastric reflux disease.
• 7. Blackberries have shown to protect against other types of cancers. They contain phytoestrogens (plant estrogens), a compound believed to play a vital role in preventing breast and cervical cancer.
• 8. Blackberries are high in Vitamin C, Vitamin A, Vitamin E, Vitamin K, Manganese and fiber.
• 9. The high fiber content of blackberries help reduce risk of intestinal disease and the risk of developing diabetes.
• 10. Phytoestrogens are naturally occurring plant estrogens found in blackberries that may help relieve the common symptoms of PMS like bloating, food cravings, and even menopausal symptoms including hot flashes. Anthocyanins, which give blackberries their dark color, are an antioxidant shown to reduce inflammation. As an antioxidant, they destroy free radicals in the body that harm cells and lead to cancer. Research has also shown that the ellagic acid in blackberries may have anti-cancer properties. One cup of blackberries contains half of the daily recommendation of the antioxidant vitamin C, which protects the immune system and may lower the risk of developing certain types of cancer.

Picking wild blackberries