Both traditional (red) raspberries and black raspberries offer incredible nutritional benefits in terms of fiber and antioxidants, but each also has more benefits than people realize. History reveals the traditional usage of blackberry fruit, leaf, bark and roots by the Romans and Greeks for healing numerous health conditions ranging from a mild infection to venomous bites. In fact, during the 18th century the Greek cure of using blackberry for treating gout was so influential in Europe that it was famously known as the ‘gout berry’.
Specifically, because of their high fiber count, they both help control blood sugar while lowering cholesterol and blood pressure. They do this by improving the lining of blood vessels. Women need around 25 grams of fiber per day, and men need 38 grams. One cup of raspberries yields 9.2 grams of fiber, while 1 cup of blackberries provides 8.8 grams. Both provide roughly 35 percent of a woman’s daily fiber needs and 24 percent of a man’s. Not too bad at all!
Both are high in catechins — a compound that can help to oxidize fat. A study from a 2012 edition of the “Journal of Agricultural Food and Chemistry” also found that eating berries may help prevent age-related decline in brain function.