Daftar Isi:
- Apa Manfaat Kesehatan dari Blackberry?
- 1. Dapat Meningkatkan Kesehatan Kulit Dengan Vitamin C Yang Tinggi
- 2. Dapat Melengkapi Upaya Penurunan Berat Badan Anda
- 3. Bisa Meningkatkan Kesehatan Otak
- 4. Dapat Membantu Mencegah Kanker Dan Kerusakan DNA
- 5. Dapat Membantu Memerangi Peradangan
- 6. Dapat Meningkatkan Kesehatan Jantung
- 7. Bisa Meningkatkan Kesehatan Tulang
- 8. May Promote Dental Health
- Nutritional Profile Of Blackberries
- What Are The Different Variants Of Blackberries?
- How To Pick And Store Blackberries The Right Way
- Quick And Simple Ways To Serve Blackberries
- Do Blackberries Have Any Side Effects Or Associated Risks?
- In A Nutshell…
- 17 sources
Blackberry adalah tanaman asli benua Eropa dan pemandangan umum di negara-negara Inggris. Ini adalah anggota jamu kuno, dan variannya sekarang tumbuh di Amerika Utara dan India.
Ekstrak Blackberry ditemukan dapat melindungi kulit dari kerusakan ultraviolet pada penelitian tikus. Buah dapat mencapai ini dengan memerangi peradangan (1).
Blackberry juga kaya nutrisi seperti mangan, serat, dan vitamin C dan K. Blackberry juga mengandung tanin, antosianin, dan fitonutrien serupa. Beberapa penelitian mengklaim bahwa itu dapat membantu menurunkan berat badan.
Anda bisa menikmati kebaikan blackberry dengan mengonsumsi daun tanamannya secara langsung. Membuat jus atau teh dari buah beri adalah cara lain untuk menikmatinya. Pada artikel ini, kita akan membahas manfaat utama blackberry dan cara sederhana mengkonsumsinya.
Apa Manfaat Kesehatan dari Blackberry?
1. Dapat Meningkatkan Kesehatan Kulit Dengan Vitamin C Yang Tinggi
Senyawa fenolik dalam blackberry dapat memperlambat penuaan dan melindungi kulit dari radiasi UVB.
Blackberry kaya akan vitamin C. Secangkir buah-buahan ini (144 gram) mengandung sekitar 30 miligram nutrisi (2).
Dalam penelitian pada tikus, ekstrak buah ini dapat melindungi kulit dari kerusakan akibat UVB. Penerapan ekstrak secara topikal dapat membantu dalam hal ini (1).
Blackberry juga kaya akan asam fenolik. Studi menunjukkan bahwa senyawa fenolik mungkin berpotensi untuk mengatasi berbagai masalah kulit, termasuk tanda-tanda penuaan dan cedera (3). Blackberry dapat membuat kulit tampak lebih muda, meskipun penelitian lebih lanjut diperlukan untuk membuktikannya.
Fenolat tumbuhan secara umum berpotensi untuk mencegah atau membalikkan tanda-tanda penuaan. Ini bisa termasuk kerutan dan tanda hiperpigmentasi (3).
Fenolat ini mungkin juga memiliki efek menguntungkan pada penyembuhan luka dan luka bakar (3).
2. Dapat Melengkapi Upaya Penurunan Berat Badan Anda
Antosianin dalam blackberry dapat menekan penumpukan lemak dan dapat membantu menurunkan berat badan.
Blackberry, atau buah beri berwarna gelap, identik dengan antosianin. Molekul pigmen gelap ini dapat menekan penumpukan lemak dan dapat memicu penurunan berat badan.
Antosianin seperti cyanidin-3-glukosida (C3G), flavan-3-ols, dan asam hidroksinamatik menginduksi perubahan pada tingkat ekspresi adipositokin dalam jaringan adiposa Anda. Hasil dari hal ini adalah penekanan akumulasi lemak dan pengurangan sintesis lipid (LDL) di hati dan jaringan adiposa putih (4).
Namun, ada penelitian terbatas tentang efek anti-obesitas dari blackberry. Studi lebih lanjut dapat membantu kita memahami aktivitas antosianin penurun lipid (4).
3. Bisa Meningkatkan Kesehatan Otak
Antioksidan blackberry dapat membantu mencegah kehilangan memori terkait usia.
Blackberry liar kaya akan vitamin C, A, K, dan folat dan kalium. Mereka juga mengandung polifenol dan tanin yang melimpah. Nutrisi dan fitokimia ini melindungi neuron (sel otak) Anda dari cedera oksidatif (5).
Buah beri ini meningkatkan kognisi, perilaku, dan koordinasi neuron motorik pada tikus tua (5). Diet kaya blackberry 2% juga bisa membalikkan defisit memori terkait usia pada tikus tua (6).
Komponen aktif dalam blackberry adalah anti-inflamasi dan antioksidan. Oleh karena itu, mereka dapat membantu dalam memeriksa kehilangan memori terkait usia dan perubahan lainnya (7).
4. Dapat Membantu Mencegah Kanker Dan Kerusakan DNA
Blackberry dikenal karena profil antioksidannya. Radikal bebas, termasuk ion peroksida dan superoksida, diubah menjadi zat antara yang kurang karsinogenik dengan jus berry yang terbuat dari blackberry, cranberry, raspberry, dll. (8).
Blackberry juga mengandung enzim pemulung radikal bebas. Sejumlah cukup enzim antioksidan esensial, seperti katalase, glutathione reductase, dan askorbat peroksidase, diidentifikasi dalam stroberi dan blackberry. Ini bisa berarti perlindungan dari kerusakan DNA yang disebabkan oleh karsinogen (8).
Antioksidan dalam blackberry membantu mengurangi risiko kanker payudara, serviks, dan esofagus (9). Namun, ada cukup bukti tentang efeknya pada kanker prostat (8).
5. Dapat Membantu Memerangi Peradangan
Antosianin dalam blackberry dapat membantu melawan peradangan dalam tubuh.
Penelitian ekstensif membuktikan kapasitas anti-inflamasi blackberry. Polifenol, terutama antosianin, melawan berbagai jenis senyawa pro-inflamasi di tubuh Anda (10).
Misalnya, oksida nitrat memicu peradangan dan memicu disfungsi endotel di tubuh Anda. Menariknya, antosianin blackberry ditemukan menghambat produksi oksida nitrat. Dengan cara ini, mereka dapat mengurangi peradangan pada tubuh dan sel-selnya (10).
Namun, kami memerlukan lebih banyak penelitian untuk memahami efek blackberry utuh versus antosianin blackberry murni dan potensi aksi sinergis antosianin dengan nutrisi lain dalam beri (10).
6. Dapat Meningkatkan Kesehatan Jantung
Antosianin dalam blackberry dapat menurunkan risiko penyakit jantung koroner (11).
Akumulasi LDL (kolesterol jahat) adalah salah satu faktor risiko utama penyakit kardiovaskular (CVD). Molekul LDL berinteraksi dengan radikal bebas dan membentuk plak aterosklerotik di pembuluh darah Anda (10).
Studi juga menunjukkan bahwa blackberry anthocyanin menghambat agregasi platelet darah dan memperkuat kapiler darah. Tindakan ini dapat melindungi sel dari kerusakan oksidatif dan mengurangi risiko penyakit jantung (12).
7. Bisa Meningkatkan Kesehatan Tulang
Keropos tulang pasca menopause menjadi lebih umum pada wanita saat ini. Stres oksidatif menjadi penyebab utama di sini.
Mengkonsumsi makanan yang kaya antosianin dapat memperlambat hilangnya mineral tulang sampai batas tertentu. Cyanidin-3-glukosida dalam blackberry adalah salah satu antosianin yang dapat memerangi stres oksidatif secara efektif. Sebuah penelitian pada tikus melaporkan bahwa diet blackberry yang kaya sianidin-3-glukosida 5% meningkatkan kepadatan mineral tulang pada tulang tibialis, vertebra, dan femoralis (13).
As per another mice study, blackberries also inhibit the release of IL-12 (a pro-inflammatory compound), and this may have a positive effect on bone health (14).
8. May Promote Dental Health
In studies, blackberry extract was found to fight certain groups of microbes that cause periodontitis and dental caries (F. nucleatum , P. gingivalis , and S. mutans). The anti-inflammatory and antimicrobial properties of the fruit could be the reason here (15).
The exact mechanism behind this action is yet to be understood.
A decoction of the leaves of the blackberry plant could help treat oral thrush (when gargled). The formulation also makes for a good general mouthwash (9).
We have seen that blackberries contain antioxidants and other nutrients. In the following section, let’s explore the nutritional profile of this fruit.
Nutritional Profile Of Blackberries
| Nutritional value Of Blackberries | ||
|---|---|---|
| Nutrient | Unit | Serving size (1 cup, 144 g) |
| Water | g | 126.94 |
| Energy | kcal | 62 |
| Energy | kJ | 261 |
| Protein | g | 2 |
| Total lipid (fat) | g | 0.71 |
| Ash | g | 0.53% |
| Carbohydrate, by difference | g | 13.84 |
| Fiber, total dietary | g | 7.6 |
| Sugars, total | g | 7.03 |
| Minerals | ||
| Calcium, Ca | mg | 42 |
| Iron, Fe | mg | 0.89 |
| Magnesium, Mg | mg | 29 |
| Phosphorus, P | mg | 32 |
| Potassium, K | mg | 232 |
| Sodium, Na | mg | 1 |
| Zinc, Zn | mg | 0.76 |
| Copper, Cu | mg | 0.238 |
| Manganese, Mn | mg | 0.930 |
| Selenium, Se | µg | 0.6 |
| Vitamins | ||
| Vitamin C, total ascorbic acid | mg | 30.2 |
| Thiamin | mg | 0.029 |
| Riboflavin | mg | 0.037 |
| Niacin | mg | 0.930 |
| Pantothenic acid | mg | 0.397 |
| Vitamin B-6 | mg | 0.043 |
| Folate, total | µg | 36 |
| Folate, food | µg | 36 |
| Folate, DFE | µg | 36 |
| Choline, total | mg | 12.2 |
| Betaine | mg | 0.4 |
| Vitamin A, RAE | mg | 16 |
| Carotene, beta | µg | 184 |
| Vitamin A, IU | IU | 308 |
| Lutein + zeaxanthin | µg | 170 |
| Vitamin E (alpha-tocopherol) | mg | 1.68 |
| Tocopherol, beta | mg< | 0.06 |
| Tocopherol, gamma | mg | 1.93 |
| Tocopherol, delta | mg | 1.30 |
| Vitamin K (phylloquinone) | mg | 28.5 |
| Anthocyanidins | ||
| Cyanidin | mg | 143.9 |
| Pelargonidin | mg | 0.6 |
| Peonidin | mg | 0.3 |
| Flavan-3-ols | ||
| (+)-Catechin | mg | 53.4 |
| (-)-Epigallocatechin | mg | 0.3 |
| (-)-Epicatechin | mg | 6.7 |
| (-)-Epigallocatechin 3-gallate | mg | 1.0 |
| Flavonols | ||
| Kaempferol /td> | mg | 0.4 |
| Myricetin | mg | 1.0 |
| Quercetin | mg | 5.2 |
| Proanthocyanidin | ||
| Proanthocyanidin dimers | mg | 6.4 |
| Proanthocyanidin trimers | mg | 3.0 |
| Proanthocyanidin 4-6mers | mg | 10.5 |
| Proanthocyanidin 7-10mers | mg | 6.1 |
| Proanthocyanidin polymers (>10mers) | mg | 2.2 |
Values sourced from USDA, Blackberries, raw
Blackberries are storehouses of dietary fiber, vitamins A, C, K, and folate, potassium, minerals like calcium, magnesium, and phosphorus, sugars, and polyunsaturated fatty acids (9).
Blackberries have an exotic phytochemical profile and are full of antioxidants and anti-inflammatory compounds. These include alkaloids, flavonoids, tannins, glycosides, terpenoids, sterols, saponins, organic acids, tannins, and volatile oils (9).
Flavonols like kaempferol-glucoside, quercetin-glucoside, rutin, myricetin-glucoside, and anthocyanins, including cyanidin-3-glucoside, cyanidin-3-rutinoside, pelargonidin-3-glucoside, and peonidin-3-glucoside, are present in blackberries (16).
Phenolic acids like ellagic acid, ellagitannins (sanguiin and lambertianin C), gallic acid, and coumaric acid also contribute to the antioxidant potential of blackberries (16).
Now you know why/how blackberries have a whopping ORAC (antioxidant potential per 100 g) score of 2036 units!
Blackberries are available in different variants. Though they all have a similar nutritional profile and offer similar benefits, it is important to know briefly about each. We have that covered in the following section.
What Are The Different Variants Of Blackberries?
Some blackberry shrubs trail along the surface, while some grow erect. Trailing blackberries have canes that are not self-supporting, so they grow as creepers using a trellis system. Erect blackberries have stiff, arching canes that are somewhat self-supporting, so they might grow as climbers.
Initially, the plant grows rapidly as a primocane – only with leaves across its length. In the second year, the plant produces flowers as a floricane. Under favorable conditions, the floricane develops green fruit pods. These mature from green to red, and finally to rich black (9).
In blackberries, you have the semi-erect, erect, primocane-fruiting, and trailing varieties. These are a few members of each variety:
- Semi-erect: Triple Crown, Chester, and Hull
- Erect: Illini-Hardy, Arapaho, Apache, and Ouachita
- Primocane-fruiting: Prime Jan, Prime Jim, Prime-Ark 45, and Prime-Ark Freedom
- Trailing: Marionberry, Boysenberry, Loganberry, Youngberry, and Thornless Evergreen
The variants are specific to climatic conditions. Their number and diversity keep increasing.
Though the variants appear complex, the fruit is a simple delicacy. Fresh and properly stored blackberries taste delicious. Here are a few tips for buying and storing blackberries the right way. You can come up with your own maintenance routine, though. Take a look!
How To Pick And Store Blackberries The Right Way
- When out for shopping, look for plump, firm, deeply colored berries.
- If the berries look yellow-orange, they might have a fungal infestation. Avoid bruised, pitted, discolored, and oozing berries.
- Wash them thoroughly under clean water, dry with a paper towel, and eat them right away. Or, you could cover them (without washing) and store them in the refrigerator.
- Freshly picked berries should stay for about seven days in the refrigerator. Alternatively, you can also freeze them.
- To freeze, layer a tray or a suitable wide container with a cookie sheet or butter paper. Arrange the berries at a good distance from each other on the cookie sheet tray and place it in the deep freezer.
- Once they are frozen, put the berries in a freezer bag and store. This ensures the blackberries don’t stick to one another.
Quick And Simple Ways To Serve Blackberries
- Pack a few blackberries along with some nuts for a filling and quick snack.
- Blend a handful of blackberries with milk and fruits of your choice for a yummy smoothie.
- Add a few frozen or fresh berries to your bowl of whole-grain cereal to make it interesting and tasty.
- Give your salad a tangy twist by tossing a few blackberries in it.
- Take your frozen yogurt or ice creams to a whole new level – eat them with crispy frozen blackberries.
Before you go blackberry shopping, it is important to know if they may cause any adverse effects.
Do Blackberries Have Any Side Effects Or Associated Risks?
Hardly a few adverse effects have supporting evidence.
Berry polyphenols, in general, may interfere with certain digestive enzymes and inhibit their activity. These include flavonols, anthocyanins, and ellagitannins (17).
This interference can have mild to severe undesirable effects on your body (17).
Since these effects have not been studied and characterized well, it is difficult to state preventive measures or how many of these berries you can ideally eat in a day.
In A Nutshell…
Blackberries are a therapeutic treat and a beautiful addition to your kitchen garden. In addition to taste, these berries deliver potent antioxidants, vitamins, minerals, and essential dietary fiber to your body.
Try including blackberries in your meals and snacks, and watch your immunity and memory improve.
17 sources
Stylecraze memiliki panduan sumber yang ketat dan bergantung pada studi peer-review, lembaga penelitian akademis, dan asosiasi medis. Kami menghindari penggunaan referensi tersier. Anda dapat mempelajari lebih lanjut tentang bagaimana kami memastikan konten kami akurat dan terkini dengan membaca kebijakan editorial kami.- Ekstrak Blackberry menghambat kerusakan oksidatif yang diinduksi UVB dan peradangan melalui jalur pensinyalan MAP kinase dan NF-κB pada kulit tikus SKH-1, Toksikologi dan Farmakologi Terapan, Perpustakaan Kedokteran Nasional AS, Institut Kesehatan Nasional.
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- Blackberry, mentah, Departemen Pertanian AS, FoodData Central.
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- Recent Progress in Anti-Obesity and Anti-Diabetes Effect of Berries, Antioxidants, US National Library of Medicine, National Institutes of Health.
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- Neuroprotective effects of berry fruits on neurodegenerative diseases, Neural Regeneration Research, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/
- Effects of blackberries on motor and cognitive function in aged rats, Nutritional Neuroscience, US National Library of Medicine, National Institutes of Health.
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- Methyl jasmonate enhances antioxidant activity and flavonoid content in blackberries (Rubus sp.) and promotes antiproliferation of human cancer cells, Food Chemistry, ScienceDirect.https://naldc.nal.usda.gov/download/16238/PDF
- Cyanidin 3-O-β-D-Glucoside Improves Bone Indices, Journal of Medicinal Food, US National Library of Medicine, National Institutes of Health.
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- Dietary Polyphenols, Berries, and Age-Related Bone Loss: A Review Based on Human, Animal, and Cell Studies, Antioxidants, US National Library of Medicine, National Institutes of Health.
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- Antibacterial Effects of Blackberry Extract Target Periodontopathogens, Journal of Periodontal Research, US National Library of Medicine, National Institutes of Health.
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