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Blackberries are bursting with protective nutrients. In fact, frozen blackberries have almost as much antioxidant strength as the fresh kind. Which is a lot -- enough to help thwart colon, prostate, breast and oral cancer cells in studies. A 3-ounce serving of blackberries has a mere 43 calories, so there's no reason not to indulge.
Along with vitamins A, C, E and beta carotene, blackberries contain anthocyanins, which give the fruit its dark hue and disease-fighting powers, writes John La Puma, MD, author of ChefMD's Big Book of Culinary Medicine. As a bonus, you'll get other good-for-you stuff from blackberries, including folate, potassium, zinc, lutein and vitamin K.
Blackberries are an antioxidant powerhouse, ranking seventh in total antioxidant capacity per gram out of more than 100 common foods. Their combination of fiber, vitamin C and polyphenolic antioxidants makes them good for the heart. And research suggests that their anthocyanins may have therapeutic potential in the prevention of obesity and diabetes.
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