Blackberries

Blackberries ~ Super Fruits

Rich in vitamins, minerals, and fiber.

Low in calories, carbohydrates, and fat, they make a nutritious treat.

Packed with antioxidants.

These super berries also help combat damage from free radicals.

Making these little bombs one of the most beneficial fruits to include in a balanced diet.

Like all berries, these contain ellagic acid.

An antioxidant that has been shown to protect the skin from ultraviolet damage.

Recent research is finding.

That ellagic acid may not only protect the skin from free-radical damage.

But also repair skin damaged by excessive exposure to the sun.

Women’s Health

Phytoestrogens are naturally occurring plant estrogens.

That may help relieve the common symptoms of PMS.

Including bloating and food cravings.

And may even provide relief for menopausal symptoms, such as hot flashes.

Phytoestrogens may also contribute to brain and immune functioning and heart health.

Vitamin-K

These super-berries are a good source of vitamin-K.

Offering up 35% of the daily recommended amount.

Vitamin-K is used by the body for the normal clotting of blood and to aid the absorption of calcium.

Additional Nutrients

These super-berries also contain the following percentage of daily recommendations of these vitamins and minerals in just one cup:

Calcium: 4%

Copper: 12%

Folate: 9%

Iron: 5%

Magnesium: 7%

Manganese: 47%

Phosphorus: 3%

Potassium: 7% Selenium: 1%

Vitamin A: 6%

Vitamin E: 8%

Zinc: 5%

One cup also contains 135 mg. of Omega-3 fatty acids.

Perhaps the greatest benefit from eating these super-berries.

Is their high level of phenolic acids.

Which, besides having many other potential health benefits.

Are antioxidant compounds known as powerful anti-carcinogenic agents.

Because of these compounds.

These super-berries have been given an ORAC value.

Oxygen radical absorbance capacity of about 5350 per 100 g. placing them near the top of ORAC scales for fruits.

If you're going to introduce blackberries into your diet, try not to eat them on their own.

The recommendations I've read.

Suggest that they should be eaten in conjunction with other berries. Such as cranberries, strawberries, blueberries and raspberries.

This way you'll benefit more by complimenting each.

Blackberry Frozen Yogurt

Ingredients:

3 c. fresh black super berries

3 c. Greek plain yogurt

1 14 oz.can sweetened condensed milk

Preparation;

In a blender, puree the super berries with the sweetened condensed milk.

In a medium bowl mix the puree with the yogurt cheese.

Pour the mixture in to your ice-cream maker and follow the manufacturer's directions.

Very, very yummy!!

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