Boysenberries are a hybrid berry created by crossing raspberries, blackberries, and loganberries. This nutritious berry was created in Northern California in the early 19th century by Rudolph Boysen, who crossbred three varieties of berries to produce a new type of boysenberry. They are known for their unique flavour, deep maroon colour, and numerous health benefits.
Boysenberries look similar to raspberries but are very elongated and usually larger than raspberries.
Dive into this article to learn about the nutrition profile, potential health benefits, various uses, and possible side effects.
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Nutrition Profile of Boysenberries
Boysenberries are low in calories but rich in essential nutrients. A cup (about 144 grams) serving of raw boysenberries contains approximately:
Calories: 66
Protein: 2 grams
Fat: 1 gram
Carbohydrates: 15 grams
Fiber: 8 grams
Vitamin C: 35% of the Daily Value (DV)
Vitamin K: 24% of the DV
Manganese: 22% of the DV
Vitamin E: 10% of the DV
Folate: 6% of the DV
Potassium: 5% of the DV
* Source As Per The USDA
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Health Benefits of Boysenberries
Packed with Antioxidants
Boysenberries are a storehouse of antioxidants that have the potential to fight free radical damage and safeguard cells and tissues from oxidative stress. They contain a rich antioxidant profile, including anthocyanin and vitamins C and E. These antioxidants lower the risk of developing chronic diseases.
Combat Inflammation
Inflammation is a body’s natural response to tissue damage, and when this becomes chronic, it can lead to several health problems. Autoimmune disease is one of the harmful impacts of inflammation, where the system attacks its healthy tissues. It is essential to stay healthy and have healthy foods like boysenberries to lower the risk of inflammation. Studies have found that eating one serving of boysenberries regularly reduced inflammation markers by 19%.
Supports Heart Health
Boysenberries are heaped with dietary fibre, potassium, and anthocyanins that help augment cardiovascular health by reducing the levels of cholesterol and triglycerides. The antioxidant profile has proven to have a remarkable impact on decreasing inflammation in the body and is vital for averting heart disease. Furthermore, they are known to improve vascular function by averting plaque formation, which improves blood circulation and controls blood pressure, both of which can improve cardiovascular functions.
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Bolsters Immunity
The immune system is a complex network of cells and tissues that aids the body fight infections and stay disease-free. Boysenberries are endowed with immune-boosting nutrients like antioxidants and vitamin C. These nutrients work effectively to strengthen the immune system, making people less likely to have allergies, flu, and common colds.
PromotesDigestive Health
The high fibre content of boysenberries promotes healthy digestion, and regular bowel movement and may prevent constipation.
May Improve Skin Health
Boysenberries are best known for enhancing skin health and beauty. A rich source of vitamins, they offer anti-aging traits that make your skin look youthful and blemish-free. The goodness of antioxidants improves the skin’s ability to combat environmental triggers and supports collagen production, which is vital to maintaining skin elasticity and slowing down ageing.
Uses of Boysenberries
Boysenberries can be enjoyed in various ways, including:
Fresh: Relish them as a snack or add them to make wholesome salads for a burst of flavour.
Smoothies: Blend them into smoothies for a nutritious and tasty treat.
Jams and Preserves: Use boysenberries to make delicious jams, preserves, and sauces.
Desserts: Use boysenberries in pies, tarts, and cobblers for a sweet and tangy flavour.
Side Effects of Boysenberries
Boysenberries are generally safe for most people, but some individuals may experience allergic reactions. Additionally, consuming large quantities of boysenberries may cause digestive issues owing to their high fibre content.
Conclusion
Boysenberries are a delicious and nutritious fruit with a range of health benefits. Including them in your diet can be a flavorful way to boost your antioxidant intake, support heart health, and improve digestion. Enjoy boysenberries as part of a balanced diet to reap their many benefits.
References:
Boysenberry and apple juice concentrate reduced acute lung inflammation and increased M2 macrophage‐associated cytokines in an acute mouse model of allergic airways disease
Odette M. Shaw,corresponding author 1 Roger D. Hurst, 2 Janine Cooney, 3 Gregory M. Sawyer, 1 Hannah Dinnan, 1 and Sheridan Martell
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7958577/
Boysenberry polyphenol inhibits endothelial dysfunction and improves vascular health,Ryo Furuuchi,Yoshiaki Taniyama, Editor, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6091942/
