Written by Andrew Akhaphong, MS, RD, LD, Mackenthun’s Fine Foods Registered Dietitian
Updated February 14, 2025
It is believed that blackberries in the human diet can be traced as early as 500 BC; an Iron Age woman, nicknamed The Harldskær Woman, was discovered in a Danish bog whose stomach had preserved traces of millet and blackberries.(1)
In addition to a food source, blackberries have been used as a natural dye and in folk medicine. As a dye the fruit, leaves and cane can provide tones of purple, pink, and gray for fabric. As medicine it was believed by the Ancient Greeks to cure gout and sore throats.(1)
The Packer’s Fresh Trends 2024 survey reported 33.2% purchased fresh blackberries which have grown from 28% in 2021.(2)
There is a reason why blackberry purchases have increased – they provide many significant health benefits when eaten! The World Health Organization recommends individuals consume approximately 5-servings of fruits per day to reduce risk of chronic diseases and other illnesses; in addition, reduce nutrient deficiencies.(3)
Nutritional Benefits
Manganese is a mineral we do not hear much of, but it is important for healthy bones and supporting a strong immune system. Additionally manganese is essential for fat metabolism. Manganese helps certain enzymes (a type of protein), that break down fats into energy more efficiently.(4) A 1-cup serving of blackberries provides approximately 0.9-milligrams of manganese. It is important to remember that too much manganese, whether from the diet or supplementation, can be toxic.
Vitamin K is a nutrient that plays a role in blood clotting. Persons who are taking Warfarin® or coumadin are recommended to limit Vitamin K intake. A lesser known role Vitamin K acts in is supporting bone metabolism. Vitamin K promotes bone integrity by stimulating the production of osteoblasts.(5) Osteoblasts are tissues that form new bones and repair existing ones (ie. fractured bones). A 1-cup serving of blackberries provide approximately 29-micograms of Vitamin K.
Vitamin C is known to support the immune system during times of illness, but its role in blood health is equally as important. Iron-deficiency anemia is often resolved with iron-rich foods but it may not always be enough to improve the condition. Dietary patterns high in Vitamin C help the body absorb iron; thus, it is common to find iron supplements fortified with Vitamin C as well.
A 1-cup serving of blackberries provide approximately 30.2-milligrams of Vitamin C.
Grilled Steak Tacos with Blackberry Salsa
By Meghan of Cake n’ Knife, April 27, 2021
What You Need (Steak)
- 2 lbs skirt steak
- 1 1/2 cups frozen blackberries thawed and drained (or fresh)
- 2 Tbsp soy sauce
- 1/4 cup honey
- 1 Tbsp lime juice
- 1/2 cup olive oil
- 2 cloves garlic minced
- 1 tsp fresh thyme leaves
- 1 tsp fresh rosemary leaves
- 1 tsp ground black pepper
What You Need (Tacos)
- 12 corn or flour tortillas
- ⅓ cup queso fresco, crumbled
What You Need (Salsa)
- 1 cup fresh blackberries halved
- 2 serrano peppers seeded and minced
- 1/4 cup chopped red onion
- 1/2 cup chopped seeded tomato
- 1 tsp freshly chopped cilantro
What You Do
- Add blackberries, soy sauce, honey, lime juice, olive oil, garlic, thyme, rosemary, and black pepper to a blender. Blend until smooth.
- Add marinade to a bag with steak. Seal and place in the refrigerator for 6 to 12 hours. Remove from the refrigerator for 30 minutes before cooking to rest at room temperature.
- Preheat the grill to medium-high heat (350˚ to 450˚F). Remove steak from marinade and grill for 6 minutes on one side. Flip and cook for another 5 to 6 minutes, until medium-rare. Cook longer if you prefer for desired doneness.
- Place cooked steak on a cutting board and let rest for 10 minutes. Slice against the grain into thin strips.
- Stir together salsa ingredients in a small bowl.
- To assemble tacos, add steak to tortillas. Top with salsa and queso fresco. Serve.
References
- Driscolls. The history of the blackberry. May 24, 2023. Accessed February 17, 2025. Retrieved from https://www.driscolls.com.au/blog/the-history-of-the-blackberry.
- The Packer Staff. Fresh trends: 1 in 3 surveyed consumers said they purchased blackberries. May 29, 2024. Accessed February 17, 2025. Retrieved from https://www.thepacker.com/news/retail/fresh-trends-1-3-surveyed-consumers-said-they-purchased-blackberries.
- Jin J. Dietary guidelines for Americans. JAMA. 2016; 315(5):528. doi:10.1001/jama.2016.0077
- Li L, Yang X. The essential element manganese, oxidative stress, and metabolic diseases: links and interactions. Oxid Med Cell Longev. 2018:7580707. doi: 10.1155/2018/7580707.
- Akbari S, Rasouli-Ghahroudi AA. Vitamin K and bone metabolism: a review of the latest evidence in preclinical studies. Biomed Res Int. 2018:4629383. doi: 10.1155/2018/4629383
