BLACKBERRIES
Nutritional Value:
½ cup provides 20% of the recommended daily intake of vitamin C 15mg for women, 20 mcgs of folate, some iron and calcium in 40 calories. They provide more fiber then some bran cereals, are a good source of bioflavonoids and the flavonoid anthocyanin. They also provide ellagic acid and salicylates.
Blackberries

Benefits:
Blackberries provide a high dose of anthocyanin, flavonoids that may suppress tumor cell growth, lower LDL cholesterol, and prevent blood from clotting. Anthocyanin may reverse age-related memory loss, lower heart disease, protect brain cells from free-radical harm, and promote formation of visual purple, a pigment in the eyes instrumental in color and night vision.
  • They provide a good dose of bioflavonoids protecting against cancer specifically prostrate and uterus cancer. Bioflavonoids may block the onset of new tumors, inhibit growth and spread of existing tumors, and thought to protect eyesight.
  • They provide ellagic acid, phenol compound thought to fight cancer by inducing cancel cell death, and protect the lungs against environmental toxins.
  • They provide more fiber than some bran cereals that makes you feel full which may reduce your appetite. Soluble fiber lowers LDL cholesterol reducing the risk of heart disease, regulates blood sugar which may reduce the onset risk or symptoms of metabolic syndrome and diabetes, and may reduce the risk of colorectal cancer, and help manage diarrhea.
  • They provide a good dose of insoluble fiber that speeds the passage of foods through your digestive track facilitating regular defecation and adds bulk to stool which alleviates constipation. This may help people suffering from hemorrhoids and prevent diverticulitis, an intestinal disorder in which small pockets bulging from the colon wall become inflamed.
  • They provide calcium, mineral that builds strong bones and teeth, vital to muscle and nerve function, blood clotting, and metabolism. It also helps regulate blood pressure, prevent osteoporosis, and may help protect against colon cancer.
  • They provide a high dose of vitamin C, vitamin that strengthens blood vessel walls, promotes wound healing, promotes iron absorption, helps prevent atherosclerosis, protects against cell damage by free radicals, may reduce risk of certain cancers, heart attacks, strokes, and other diseases.
  • They provide iron, needed to produce hemoglobin which transports oxygen throughout the body.
  • They provide a high dose of folate, needed to make DNA, RNA, and red blood cells, and to synthesize certain amino acids. Folate helps prevent congenital neurological defects in pregnant or woman who are planning pregnancy.
  • Provides salicylates that have an anticlotting effect on the blood which could protect against heart disease.

Drawbacks:
Blackberries contains salicylates which can cause a reaction in aspirin sensitive people. This could trigger asthma, eczema, sinusitis, or stomach aches.