BLACK­BER­RIES

Herbs & Superfoods - - Top 25 Super Foods -

The dark colour of black­ber­ries is a clue that they have one of the high­est an­tiox­i­dant lev­els of all fruits. Black­ber­ries have sig­nif­i­cantly high amounts of phe­no­lic flavonoid phy­to­chem­i­cals such as an­tho­cyanins, el­lagic acid, tan­nin, quercetin, gal­lic acid, cyani­din, pelargoni­din, cat­e­chins, kaempferol, and sal­i­cylic acid – an­tiox­i­dant com­pounds with health ben­e­fits against can­cer, age­ing, in­flam­ma­tion and neu­ro­log­i­cal dis­eases. As well as high lev­els of bioflavonoids and vi­ta­min C (a 100g serv­ing has 23mg or 35 per cent of the rec­om­mended daily al­lowance), they also have low sodium lev­els, few calo­ries and sol­u­ble and in­sol­u­ble fi­bre.

Plant in full sun in fri­able soil with plenty of or­ganic mat­ter. Make sure there is pro­tec­tion from wind. Black­ber­ries have strongly up­right canes, which are self-sup­port­ing, but a frame­work is use­ful to con­tain their vig­or­ous growth and to make har­vest­ing eas­ier.

Black­ber­ries are ripe when the fruit turns from shiny pur­ple-black to a dull, dark black colour and when picked the plug re­mains at­tached to the fruit. Pick them be­fore the birds get them!

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