Blackberries: Summer's health powerhouse for mature women

Were you drawn to the blackberries at the stall? They're here! These delightful summer fruits have a short season, so make the most of them. They are delicious and come with many benefits, particularly for mature women, as they can help alleviate menopause symptoms.

Blackberries are so delicious that it's best to eat them straight from the box or bush. They're a great idea for a snack you can even bring to work. Low in calories, they are much healthier than bars, especially diet ones.

Blackberries resemble the more popular raspberries, yet their dark, almost black color makes them unmistakable. Both the fruits and leaves have long been used in folk medicine.

Alleviate menopause symptoms. Fresh blackberries are rich in phytoestrogens, which are plant estrogens. These can be beneficial for painful periods and the effects of menopause. Drinking infusions made from blackberry leaves also helps ease hot flashes.

Blackberries are good for eyesight. They are high in vitamin A, which supports eye health and prevents degenerative diseases and retinal inflammation. They are especially recommended for older adults at risk of macular degeneration.

Reduce cancer risk. Blackberries are packed with antioxidants, making them excellent at combating free radicals and providing natural cancer prevention. They also help prevent the spread of existing cancers by destroying cancer cells.

Boost immunity. Blackberries are a valuable source of vitamin C, also known as ascorbic acid, which strengthens the immune system, stimulates the production of white blood cells, and protects against atherosclerosis. Just 3.5 ounces (100 grams) of blackberries contain as much as 21 mg of this essential vitamin.

Support intestinal function. High in fiber, blackberries prevent intestinal deposits, improve digestion, and regulate digestive system function. They also keep you feeling full for longer, helping to prevent snacking. They make a great addition to morning oatmeal.

Strengthen bones. Blackberries contain calcium and magnesium, which help build bone mass. They also have vitamin K, which contributes to bone density.