What’s more, test-tube studies indicate that concentrated elderberry extracts may fight the flu virus and prevent it from infecting cells, though this is still under investigation ( 20, 21). Research suggests that the beneficial plant compounds in elderberries may activate healthy immune cells that help fight off cold and flu viruses ( 19). It’s also been shown to help people recover from these illnesses faster ( 18). This blue-purple fruit may help defend against the cold and flu by boosting your immune system. They’re also one of the few fruits that are high in vitamin K, which plays an essential role in blood clotting and bone health.Įlderberry is one of the most popular plant remedies worldwide ( 16, 17).
Summary Blackberries are loaded with fiber, manganese, and vitamin C. While leafy green vegetables are highest in vitamin K, a select few fruits, such as blackberries, blueberries, and prunes, also contain ample amounts to help you meet your daily needs ( 3, 11, 14, 15). Though the relationship between vitamin K and bone health is still being researched, scientists believe that a lack of vitamin K may contribute to osteoporosis, a condition in which your bones become weak and fragile ( 13). Vitamin K is necessary for blood clotting and plays an important role in bone health ( 12).
The same serving also provides 24% of the DV for vitamin K, making blackberries one of the richest fruit sources of this essential nutrient ( 11). Blackberries are sweet and nutritious dark-blue berries that offer several health benefits.Ī single cup (144 grams) of blackberries packs nearly 8 grams of fiber, 40% of the recommended Daily Value (DV) for manganese, and 34% of the DV for vitamin C ( 11).
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