Blackberries, wild, raw (Alaska Native)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
82
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 62 (75.7%) |
| Fat | 15 (18.5%) |
| Protein | 5.3 (6.5%) |
| Total | 82 (100%) |
Serving: 1 cup [157g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 138 (88.0%) |
| Carbohydrate | 15 (9.8%) |
| Fat | 1.7 (1.1%) |
| Protein | 1.3 (0.8%) |
| Ash | 0.3 (0.2%) |
| Total | 157 (100%) |
Serving: 1 cup [157g]
Benefits
-
High in antioxidants like anthocyanins which may help reduce risk of heart disease and cancer. Anthocyanins give blackberries their deep purple/black color
-
Good source of vitamin C and vitamin K which are important for immune function and blood clotting
-
Contain fiber which aids digestion and may help manage blood sugar levels and weight
-
Rich in manganese which is important for bone health and metabolism of carbohydrates, proteins and cholesterol
-
Low in calories at only 32 calories per 1 cup serving making them a healthy snack option
Risks
-
High in fiber but also in natural sugars which can cause blood sugar spikes if eaten in large quantities
-
May cause allergic reactions in individuals with sensitivities or allergies to pollen or plants in the Rosaceae family
-
Contains small seeds that could pose a choking risk for young children
-
Picking wild berries risks accidental ingestion of toxic lookalikes like belladonna berries or nightshade berries
-
As a wild food, exposure to environmental contaminants like heavy metals, pesticides or wildlife feces is possible though levels are usually low
Additional Information
Blackberries, wild, raw (Alaska Native) are a delicious and nutritious fruit that offer numerous health benefits. Packed with essential nutrients, blackberries are a great addition to a balanced diet. However, it's important to be aware of potential risks associated with consuming wild blackberries.
Nutritional Benefits:
1. High in Antioxidants: Blackberries are rich in antioxidants, specifically anthocyanins, which give them their deep purple color. Antioxidants help protect the body against free radicals, reducing the risk of chronic diseases such as heart disease and certain types of cancer.
2. Excellent Source of Vitamins: Blackberries are a good source of vitamins C and K. Vitamin C is essential for a healthy immune system, collagen production, and iron absorption. Vitamin K plays a crucial role in blood clotting and bone health.
3. Dietary Fiber: These wild berries are an excellent source of dietary fiber. Fiber aids in digestion, promotes satiety, and helps maintain healthy blood sugar levels. Consuming an adequate amount of fiber can also support heart health and prevent constipation.
4. Low in Calories: Blackberries are relatively low in calories, making them a suitable choice for individuals looking to manage their weight. They provide natural sweetness without adding excessive calories or refined sugars.
5. Mineral Content: Blackberries contain minerals such as manganese and copper. Manganese plays a role in bone health and metabolism, while copper is involved in energy production and iron absorption.
Risks:
1. Pesticide Exposure: As wild blackberries are not cultivated, there is a risk of pesticide exposure. It is crucial to ensure that the berries are harvested from areas free from pesticide use or thoroughly washed before consumption.
2. Allergic Reactions: Some individuals may be allergic to blackberries or other related fruits. Allergic reactions can range from mild symptoms such as itching and hives to more severe reactions like difficulty breathing. If you have known allergies, it is advisable to consult with a healthcare professional before consuming blackberries.
3. Contamination: Wild blackberries may be exposed to environmental contaminants such as bacteria, parasites, or heavy metals. It is essential to gather them from clean, unpolluted areas and wash them thoroughly before consumption.
4. Oxalate Content: Blackberries, like many other fruits, contain oxalates. High levels of oxalates can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk, it is advisable to consume blackberries in moderation and ensure adequate hydration.
In conclusion, blackberries, wild, raw (Alaska Native), offer numerous nutritional benefits, including antioxidants, vitamins, dietary fiber, and minerals. They are a healthy addition to a balanced diet. However, it is important to be aware of potential risks such as pesticide exposure, allergic reactions, contamination, and the oxalate content. By selecting clean sources, washing them thoroughly, and consuming them in moderation, you can enjoy the health benefits of blackberries while minimizing potential risks.