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Low carb blackberry smoothie recipe – A good low carb drink option for breakfast, a nutritious food that is very easy to make.
Health Benefits of Blackberries
Blackberries are a summer staple. But the benefits of these berry beauties go far beyond their yummy flavor. Blackberries also have impressive health benefits.
- They are low in vitamin C
- Just one cup of raw blackberries has 30.2 milligrams of vitamin C. That’s half the recommended daily value. Vitamin C is an essential part of collagen formation in bones, connective tissue, and blood vessels. Vitamin C may also help you:
- heal wounds
- regenerate the skin
- Fights free radicals (molecules released by toxins) in the body
- absorb iron
- shorten the common cold
- avoid scurvy
More research is needed, but some studies suggest that vitamin C helps reduce the formation of carcinogens in the body. Vitamin C acts as an antioxidant that may also reduce oxidative stress in the body that can lead to cancer.
- They are rich in fiber
Most people don’t get enough fiber in their diets. That’s a problem: A low-fiber diet has been linked to digestive problems like bloating, constipation, and stomach pain. And according to a 2013 study , not getting enough fiber can increase your risk of heart disease.
A high-fiber diet can help you:
- reduce cholesterol
- promote regular bowel movements
- control blood sugar levels by slowing the rate at which sugar is absorbed
- lose weight, making you feel fuller for longer
- Provide fuel to nourish healthy gut bacteria
- For such a small berry, blackberries are high in fiber. One cup of raw blackberries has almost 8 grams.
- Great source of vitamin K
THE vitamin K Vitamin K is the reason you don't bleed profusely when you cut yourself: it helps your blood clot. Vitamin K also plays a role in bone metabolism. Vitamin K deficiency can lead to bone thinning and bone fractures. It can cause easy bleeding, heavy menstrual bleeding, and blood in your stool or urine.
Just one cup of raw blackberries provides nearly 29 micrograms—more than a third of the daily recommended value—of vitamin K.
If you take blood thinners, be sure to eat a consistent amount of foods rich in vitamin K such as blueberries, green leafy vegetables, soybeans, and fermented dairy products.
- High in manganese
You don’t hear about manganese as much as other minerals, but it’s vital for healthy bone development and a healthy immune system. It also helps your body metabolize carbohydrates, amino acids, and cholesterol. Like vitamin C, manganese plays a key role in the formation of collagen. And the enzyme that helps manganese form collagen, prolidase, also helps wounds heal properly.
Manganese may help prevent osteoporosis, manage blood sugar levels, and reduce epileptic seizures.
One cup of raw blackberries contains 0.9 milligrams of manganese, nearly half the recommended daily value. Keep in mind that too much manganese can be toxic.
It's unlikely that you'll get too much manganese from food, however, unless you have a condition that prevents your body from eliminating excess manganese, such as chronic liver disease or anemia.
- May Boost Brain Health
Eating berries like blackberries may improve brain health and help prevent memory loss caused by aging, according to a review of research in the Journal of Agricultural and Food Chemistry. The review concluded that antioxidants in seafood help fight free radicals and change the way neurons in the brain communicate. This may help reduce brain inflammation, which can lead to cognitive and motor problems common to aging.
- Helps support oral health
According to a 2013 study, you may want to add blackberries to your daily dental regimen. The study found blackberry extract to have antibacterial and anti-inflammatory abilities against some types of bacteria that cause oral disease. The researchers caution that more study is needed, but suggest that blackberry extract may help prevent and control gum disease and cavities.
See Also:
5 Low Carb Iced Tea Options
Low carb alcoholic drinks
Low Carb Beer
Low carb blackberry smoothie recipe | Ingredients
- 150 milliliters of coconut or almond milk
- 3 tablespoons of cream
- 10 roasted cashew nuts
- 5 frozen blackberries
- 1 teaspoon xylitol sweetener
- 1 pinch of cinnamon
Low carb blackberry smoothie recipe | How to make it
Blend everything in a blender for 3 minutes.
Tip: leave the cashew nuts to soak for at least 3 hours in water so that they become very soft and dissolve well in the liquid. low carb blackberry smoothie recipe.
Discover the book 101 low carb recipes to help you lose weight
