Blackberries and blueberries have loads of health benefits, but if you had to choose one, which would you choose?
Anthocyanins: Vibrant color and Health
Both blackberries and blueberries are rich in anthocyanins, pigments that give these fruits their vibrant color. Anthocyanins, due to their great antioxidant power, are associated with the prevention of chronic diseases such as cancer and cardiovascular diseases.
Let’s compare main nutrients of Blackberries and Blueberries:
| Nutrient | Blackberries | Blueberries |
|---|---|---|
| Energy (kcal) | 43 | 57 |
| Magnesium (mg) | 18 | 6 |
| Potassium (mg) | 194 | 77 |
| Calcium (mg) | 39 | 6 |
| Vitamin A (mcg) | 7.5 | 16.2 |
| Vitamin C (mg) | 36.4 | 9.7 |
Blackberries x Blueberries
According to the table, you can see that Blackberries have more potassium (essencial for controlling blood pressure) and vitamin C (powerful antioxidant). On the other hand, Blueberries are richer in vitamin A (important for eye and skin health) and lutein (essential antioxidant for eye health).
The Best Choice?
There is no “better” fruit; both offer significant health benefits, and the best choice will depend on your individual needs and preferences.
The Ideal Approach is to Vary Your Fruit Consumption
The best way to enjoy all the benefits that berries can offer is to vary your consumption of both. By including both blackberries and blueberries in your diet, you ensure a greater variety of nutrients and antioxidants, contributing to overall better health.