Blackberries — Nutrients, Health Benefits, and Shopping Tips

Blackberries should be chosen for their fully ripe, deep black color without red sections, ensuring they are sweet. They should be plump, firm, and have a glossy surface. Inspect for any mold, particularly in the center of the package, as blackberries perish quickly.

Pass on blackberries that are soft, mushy, or show signs of mold or leakage, indications of overripeness or poor storage. Clumped berries usually suggest the onset of decay.

Fresh blackberries should be stored in the refrigerator in a shallow container. Keep them unwashed until you're ready to eat them to prevent moisture from causing mold. Blackberries can last up to a week when stored properly.

Moisture is the main enemy of fresh blackberries, so washing them before storage should be avoided. Using airtight containers is not recommended, as they need some air circulation. Keeping blackberries away from strong-smelling foods helps prevent them from absorbing unwanted odors.

Blackberries can last for 3-6 days in the refrigerator. To extend their shelf life, they can be frozen and kept for up to 6-12 months. For best results, spread them out on a baking sheet to freeze individually before transferring to a sealed container or bag.

Leftover blackberries can be used in a variety of sweet and savory dishes. Add them to smoothies or yogurt for a nutritious breakfast, or bake them into muffins, scones, or pancakes for a fruity treat.

Blackberries are great in salads, where their tartness complements savory ingredients like goat cheese and nuts. You can also cook them down into a blackberry sauce to drizzle over pancakes, waffles, or ice cream. If you have an abundance, try making homemade blackberry jam or freezing them for later use. Blackberries can also be incorporated into desserts like pies, cobblers, or tarts, or blended into a refreshing sorbet or ice cream. For a savory option, use blackberries in a glaze for meats like pork or duck, where their natural sweetness pairs well with rich flavors.

Blackberries are a rich source of vitamin C, supporting immune health and promoting skin health by aiding in collagen production. Their high fiber content supports digestive health, promoting bowel regularity and reducing the risk of constipation. Blackberries are also packed with antioxidants, such as anthocyanins, which may reduce inflammation and support brain health by improving memory and cognitive function.