Raindance Berry Farm

Blackberries are GOOD for you!

Blackberries have long been known for their health-promoting benefits.

It is common knowledge dark red (and black!) fruits have amazing antioxidant qualities, to assist the body in fighting cancer and other pathogens.

All berries are good sources of vitamin C: one cup of blackberries gives you close to half the amounts currently recommended for a whole day for adults. One of the ways vitamin C protects our health is its function as an antioxidant. Antioxidants attract and neutralize highly reactive molecules called free radicals that could otherwise damage body cells in ways that initiate cancer development, heart disease and age-related eye damage. Much of the antioxidant power of fruits and vegetables also comes from natural protective compounds called phytochemicals.

Anthocyanins are a group of phytochemicals that give many berries their red color (blackberries are dark red!). In laboratory studies, anthocyanins inhibit growth of lung, colon and leukemia cancer cells without affecting growth of healthy cells. Decreased cancer development is also seen in animals given anthocyanins. Ellagic acid is another important phytochemical in virtually all berries. More than a simple antioxidant, ellagic acid also blocks metabolic pathways that can lead to cancer. In animals, it has inhibited development of colon, esophageal, liver, lung and skin cancers stemming from a variety of carcinogens. Pterostilbene is yet another powerful antioxidant phytochemical that seems to affect metabolic processes to decrease development of both cancer and heart disease. Phytochemicals seem to be a vital part of the benefits we get from berries.

An essential question remains: Do normal portions of berries give us enough phytochemicals to get protective benefits or do we need to eat larger portions than standard 1/2 cup servings? Some research does suggest that concentrations normally found in the blood after eating berries are enough to substantially decrease cancer cells' growth and to stimulate their self-destruction.

For each CUP of Blackberries (1/2 Pint by volume, 6oz by weight) ) contains:

(SOURCE) http://www.healthalternatives2000.com/vitamins-nutrition-chart.html

Protein

1 gram

Dietary Fiber

7 grams

Potassium

282 mg

Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids. Potassium plays an essential role in proper heart function. Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.

Estimated Minimum Requirements 2000 mg/day for adults and adolescents

Calcium

46 mg

Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages. If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily. Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.

Adults need 1000 mg/day. Children need 800 to 1300 mg/day.

Phosphorus

30 mg

In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells. Phosphorus is second to calcium in abundance in the body.

Adults need 700 mg/day. Children need 500 to 1250 mg/day.

Magnesium

28 mg

Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production. Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium. Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Adults need 310 to 420 mg/ day. Children need 130 to 240 mg/day.

Manganese

1.9 mg

The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function.

2.0-5.0 mg/day for adults .0-3.0 mg for children 7 - 10 1.5-2.0 mg for children 4 - 6

Iron

.8 mg

Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue. To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron. Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E. Vegetarians need to get twice as much dietary iron as meat eaters.

Women and teenage girls need at least 15 mg a day, whereas men can get by on 10. It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.

Selenium

.9 mg

Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E.

Men need 70 mcgs/day.Women need 55 mcgs/day.

Zinc

.4 mg

This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision. Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.

Men need 15 mgs/day. Women should get 12 mg/day. Children need 10 to 15 mg/day. Vegetarians need about 50 percent more zinc in their diet than meat eaters.

Copper

trace

Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.

The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day.

Vitamin A

237 IU

Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.

10,000 IU/day (plant-derived) for adult males. 8,000 for adult females - 12,000 if lactating.

4,000 for children ages 1-3

5,000 for children ages 4-6

7,000 for children ages 7-10

Vitamin C

30 mg

Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.

60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating. Children need between 45 and 50 mg

Vitamin E

1.5 IU

Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.

30 IU for most adults. Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg)

Folate (B9)

49 mcg

Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.

At least 400 mcgs for most adults - pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs.

Children need between 150 to 300 mcg per day.

Natural remedies and tonics made from Blackberries:

• Blackberries can be dried, then powdered, and used with a small amount of water to counteract diarrhea.

• Tea made from the leaves, steeped in water for five minutes, can be used for treating an upset stomach.

• Blackberry juice, has been used as a stimulant for the body and heart. A cordial can be made by pressing the juice, and and heating it together with (for every quart of juice): 1/2 oz of nutmeg and cloves, and about 1 cup of honey. When the mixture reaches the point of becoming a syrup. (It will ferment if not kept cold!)

• Blackberry vinegars can be used to sooth a sore throat, applied externally with a cloth wrapping dipped into the vinegar. To make Blackberry vinegar, take clean berries (no stems or leaves) and place them in a covered non-aluminum container. Pour apple cider vinegar over them and let them sit for a minimum of 3 days. Then strain the mixture through cheesecloth letting it drip on it's own. To each pint of juice measure about a 1/2 cup of honey and simmer. Remove the scum that rises to the top and bottle in clean (preferably dark glass) bottles and seal.

• The Blackberry vinegar can also be used for arthritic joints, as a compress.

Return

Protein	1 gram
Dietary Fiber	7 grams
Potassium	282 mg	Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids. Potassium plays an essential role in proper heart function. Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.	Estimated Minimum Requirements 2000 mg/day for adults and adolescents
Calcium	46 mg	Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages. If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily. Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.	Adults need 1000 mg/day. Children need 800 to 1300 mg/day.
Phosphorus	30 mg	In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells. Phosphorus is second to calcium in abundance in the body.	Adults need 700 mg/day. Children need 500 to 1250 mg/day.
Magnesium	28 mg	Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production. Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium. Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.	Adults need 310 to 420 mg/ day. Children need 130 to 240 mg/day.
Manganese	1.9 mg	The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function.	2.0-5.0 mg/day for adults .0-3.0 mg for children 7 - 10 1.5-2.0 mg for children 4 - 6
Iron	.8 mg	Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue. To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron. Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E. Vegetarians need to get twice as much dietary iron as meat eaters.	Women and teenage girls need at least 15 mg a day, whereas men can get by on 10. It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.
Selenium	.9 mg	Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E.	Men need 70 mcgs/day.Women need 55 mcgs/day.
Zinc	.4 mg	This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision. Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.	Men need 15 mgs/day. Women should get 12 mg/day. Children need 10 to 15 mg/day. Vegetarians need about 50 percent more zinc in their diet than meat eaters.
Copper	trace	Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.	The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day.
Vitamin A	237 IU	Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.	10,000 IU/day (plant-derived) for adult males. 8,000 for adult females - 12,000 if lactating. 4,000 for children ages 1-3 5,000 for children ages 4-6 7,000 for children ages 7-10
Vitamin C	30 mg	Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.	60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating. Children need between 45 and 50 mg
Vitamin E	1.5 IU	Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.	30 IU for most adults. Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg)
Folate (B9)	49 mcg	Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.	At least 400 mcgs for most adults - pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs. Children need between 150 to 300 mcg per day.