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Blackberries
May help prevent: cancer, diabetes, heart disease, intestinal diseases, obesity

Their flavour is one of the greatest reasons to eat blackberries. Beyond this rich flavour, blackberries, like all berries, are nutrition all-stars. A handful of these delicious berries provides a powerful team of nutrients including vitamin C, folate, potassium, manganese, and magnesium. To top it off, one cup or handful of blackberries supplies 8 grams of fibre, including cholesterol-lowering pectin. The fibre-rich seeds contain high levels of ellagic acid, a potent antioxidant that battles cancer in many different ways. Blackberries with their high fibre content reduce the risk of developing diabetes and intestinal disease such as diverticulosis, as well as fight against obesity. The deep blue and purple colours of blackberries top the charts as the leading disease-fighting pigment. Foods rich in this brilliant blue colour, the anthocyannin pigment, quench more free radicals in the body than any other food, protecting against all disease.

Action Tip: Select fresh or frozen blackberries or pick your own and freeze for the winter months. Blackberries are absolutely delicious on their own. They can also be enjoyed in fruit or green salads, on your favourite cereal, blended into smoothies or baked in muffins and loaves.