Fiber-rich, one cup of blackberries has nearly eight of the 25 grams in a daily recommendation. Polyphenols found in dark berries may help you think better and have been found to reduce cognitive decline in older age by cleaning up cells that impair brain function, according to researchers at Human Nutrition Research Center on Aging in Boston. Blackberries are also high in manganese and vitamins C, A, E and K.
Eating the berries whole will ensure you get the full fiber intake without overindulging in the sweetness (high in sugar), which sometimes happens when any berries are juiced into smoothies. They’re also a great post-exercise cure. “Those doing resistance training will commonly consume blackberries post-workout to aid in recovery,” says Schuler. “Weight training is an oxidative stress nightmare, so equipping the body with fuel is imperative.”