Top 10 Healthiest Fruits In The World
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Blackberries
Blackberry is a delicious and versatile fruit, belonging to the Rubus genus in the Rosaceae family which also includes raspberry and dewberry.
Studies show blackberries have one of the highest antioxidant contents per serving of any food tested. A 100 gram serving of raw blackberries supplies 43 calories and 5 grams of dietary fiber. Blackberries contain numerous large seeds that are not always preferred by consumers. The seeds contain oil rich in omega-3 (alpha-linolenic acid) and -6 fats (linoleic acid) as well as protein, dietary fiber, carotenoids, ellagitannins and ellagic acid.
Health benefits of blackberry include better digestive health, strengthened immune defense, healthy functioning of heart, prevention of cancer and relief from endothelial dysfunction. Blackberry provides cognitive benefits and aids in enhancing memory, weight management, keeping the bones strong, healthy skin, improved vision and disease-free eyes, normal blood clotting and may also serve as a valuable food during pregnancy owing to an impressive gamut of healthful nutrients. This means that regular consumption of blackberries may have a positive impact on health, athletic performance and disease risk.
Blackberry Nutrition Facts (100 g):
- Calories — 43
- Sugar — 5 grams
- Fiber — 5 grams
- Omega 3’s — 94. mg
- Antioxidants — 4.77 mmol
- Glycemic Load — 3
- Vitamin A — 4%
- B Vitamins — 16%
- Vitamin C — 35%
- Vitamin E — 6%
- Vitamin K — 25%
- Potassium — 5%
2. Raspberries
Raspberries are an excellent sources of vitamin-C, which is also a powerful natural antioxidant. 100 g berries provide 26.2 mg of vitamin C.
Consumption of fruits rich in vitamin C helps the human body develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals.
Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E. They are rich in B-complex group of vitamins and vitamin K.
The berries contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein, and fats.
Raspberry Nutrition Facts (100 g):
- Calories — 52
- Sugar — 4 grams
- Fiber — 6 grams
- Omega 3’s — 126.0 mg
- Antioxidants — 2.89 mmol
- Glycemic Load — 2
- Vitamin A — 1%
- B Vitamins — 18%
- Vitamin C — 54%
- Vitamin E — 4%
- Vitamin K — 12%
- Potassium — 4%
