Blackberries are rich in vitamin C, fiber, antioxidants and other phytochemicals that may help prevent cancer and heart disease.

Blackberries are low in calories and fat and high in fiber. Although the actual amount of nutrients may seem small, their contribution is significant if two or more servings of fruits are eaten daily.

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Just think this through for a second — blackberries contain polyphenols that are associated with fighting colds and flu, including Vitamin E. Per serving, blackberries contain more antioxidants, which studies suggest may boost the immune system, than any other food. Blackberries are also high in magnesium and vitamin C. Too little vitamin C weakens the immune system, creating feelings of stress and fatigue. Blackberries are high in folate and low in calories. One cup of blackberries contains 75 calories, less than one gram of fat and 7.6 grams of fiber.

Try eating blackberries every day to give your immune system a boost. There’s no nutritional difference between fresh and frozen blackberries, so feel free to use either in recipes. Not sure how to work blackberries into your regular diet? The Oregon Raspberry & Blackberry Commission offers these suggestions:

Try fresh blackberries on your morning cereal.
Start your day with a healthy blackberry smoothie. Blend blackberries with yogurt and honey to get fruit and protein into your morning meal.
Try blackberries in pancakes, waffles and muffins.
Sprinkle blackberries on salads.
Combine blackberries with sugar, and bake them in puff pastry or phyllo dough for an easy, elegant dessert.
Use blackberries to decorate cakes, cupcakes and cheesecakes
Put blackberries over ice cream or pudding.
Use blackberries to make your own jam, then use it instead of grape jelly when you make your next peanut butter and jelly sandwich.
Put blackberries in sparking mineral water or sangria.
Get more ideas and interesting recipes from www.oregon-berries.com.