The humble boysenberry might not be as popular as its raspberry or blackberry relatives, but it’s just as healthy! Boysenberries are packed full of healthful vitamins and minerals that can help you boost your health in several ways. From better circulation to protection against diabetes, this fruit can do wonders for your body! Learn more about boysenberry nutrition and health benefits below.
See, The Benefits Of Blueberries, and Best Fruits For Arthritis
What Are Boysenberries
If you haven’t heard of boysenberries before, you’re not alone. This unusual fruit was developed in Northern California in the early 1900s by Rudolph Boysen, who began crossbreeding blackberries, raspberries, and loganberries to create new types of berries, and he ultimately settled on the hybrid of all three that we now call boysenberries.
Boysenberries are a sweet, fruity, dark purple berry that looks like a cluster of small grapes.
They have a delicate flavor and grow on bushy, prickly vines. In order for berries to ripen and grow, they need sunlight.
The berries themselves look similar in appearance to the raspberry but are more elongated and are usually larger than raspberries. They are also very fragile, the reason you don’t see their fresh version in supermarkets and other outlets.
Like many other berries, if left unchecked, boysenberries can form large patches of thick bushes that cause problems in the surrounding area.
Boysenberry Nutrition
Boysenberry is a great source of fiber, antioxidants like vitamins, and minerals including folate, manganese, vitamin C, and vitamin K.
100 grams of frozen boysenberry contains about
- Calories: 66
- Carbohydrates: 16.1 grams
- Protein: 1.5 grams
- Fat: 0.3 grams
- Fiber: 7 grams
- Manganese: 0.7 milligrams, or 36 percent of the daily requirement
- Folate: 83.1 micrograms, 83.1 micrograms, or 21 percent of the daily requirement
- Vitamin K: 10.3 micrograms, or 13 percent of the daily requirement
- Vitamin C: 4.1 milligrams, or 7 percent of the daily requirement
- Vitamin E: 1.1 milligrams, or 6 percent of the daily requirement
- Iron: 1.1 milligrams, or 6 percent of the daily requirement
- Magnesium: 21.1 milligrams, or 5 percent of the daily requirement
- Thiamine: 0.1 milligrams, or 5 percent of the daily requirement
- Niacin: 1 milligram, or 5 percent of the daily requirement
- Potassium: 183 milligrams, or 5 percent of the daily requirement
- Copper: 0.1 milligrams, or 5 percent of the daily requirement
- Vitamin B6: 0.1 milligrams, or 4 percent of the daily requirement
- Calcium: 35.6 milligrams, or 4 percent of the daily requirement
- Phosphorus: 35.6 milligrams, or 4 percent of the daily requirement
Health Benefits
Boysenberry’s rich nutritional profile provides numerous health benefits including
A Rich Source Of Antioxidants
One of the main reasons why many people are attracted to foods that are rich in antioxidants is due to their ability to fight free radicals and prevent disease.
Free radicals are harmful molecules that can damage cells and tissues. They are created when the body breaks down foods or when it uses energy to do things like breathe. Free radicals can also form when chemicals react with one another.
They usually lack an electron, which makes them unstable and capable of damaging cells. They can also damage the DNA in cells, leading to diseases like cancer.
To prevent free radicals from damaging cells, the body needs antioxidants. These antioxidants neutralize free radicals and protect the cells.
Boysenberries are packed with antioxidants and provide a great way to up your intake. They offer various types of antioxidants including anthocyanin and vitamins C and E.
Fight Inflammation
Inflammation is a natural response to tissue damage. However, when inflammation becomes chronic, it can cause several health problems. One of the dangers of inflammation is that it can lead to autoimmune disease.
Autoimmune disease is a condition in which the body attacks its own tissues. This can cause widespread pain, swelling, and tissue damage. Inflammation also causes heart disease and type 2 diabetes. It can even cause cancer.
To reduce the risk of inflammation, it is important to stay healthy, and this includes eating healthy foods with the ability to fight inflammation, like boysenberries.
A study published in Phytotherapy Research found that eating just one serving of boysenberries daily reduced inflammation markers by 19%.
Strengthens The Immune System
The immune system is a complex network of cells and tissues that helps the body fight off infections. It works by identifying and attacking foreign substances (such as bacteria, viruses, or toxins) that may be harmful to the body. The immune system also helps the body create immunity against future infections.
Boysenberries are packed with immune-boosting nutrients like vitamin C and antioxidants. These two ingredients work together to strengthen your immune system, making you less susceptible to allergies, flu, and colds, among other illnesses.
Supports Cardiovascular Health
According to research, boysenberries can improve cardiovascular health by lowering levels of cholesterol and triglycerides.
Additionally, boysenberries are loaded with antioxidants that have been shown to have a significant impact on reducing inflammation in the body. As a result, this berry is great for preventing heart disease.
In addition, they may improve vascular function by preventing arterial plaque formation. This in turn, promotes proper circulation and lowers blood pressure both of which can help promote cardiovascular functions.
Improves Cardiovascular Health
According to research, boysenberries can improve cardiovascular health by lowering levels of cholesterol and triglycerides.
Additionally, boysenberries are loaded with antioxidants that have been shown to have a significant impact on reducing inflammation in the body. As a result, this berry is great for preventing heart disease.
Also, boysenberries may improve vascular function by preventing arterial plaque formation. This promotes proper circulation and lowers blood pressure, which can help promote cardiovascular functions.
Promotes Healthy Skin
One of the best benefits of boysenberries is their ability to improve your skin. The berries are a rich source of Vitamin C and provide anti-aging properties to make your skin look young and beautiful.
Vitamin C is a powerful antioxidant that has been shown to promote healthy skin. It helps neutralize free radicals and improves the skin’s ability to fight against environmental aggressors. In addition, it supports the production of collagen and elastin, which are important components of the skin’s structure.
In addition, vitamin C helps keep the skin supple and firm while reducing the appearance of scars and wrinkles.
Fights Cancer
Cancer is one of the leading causes of death in the U.S., and it does not discriminate between people based on race, age, or gender. That is why we need to find ways to reduce the risks as much as possible.
Research shows that eating boysenberries may offer cancer prevention benefits that can help reduce your risk. The antioxidants and phytonutrients in these berries may benefit against cancers like prostate, pancreatic, colorectal, and breast cancer by fighting free radicals.
These same compounds may also inhibit tumor growth. Along with other anti-cancer agents, eating boysenberries could be one way to lower your risk for this disease.
It’s A Natural Energy Booster
If you’re looking for a natural energy boost, then boysenberries might be the answer. These berries are known to contain very high levels of vitamin C, which aids in the production of serotonin. Serotonin is a natural substance that affects moods and emotions and is important for sleep.
Too little of this hormone can lead to feelings of low energy or depression, which leads to a lack of motivation and the ability to focus on tasks. Additionally, it also contains manganese, which the body uses to make energy through glucose metabolism regulation.
Better Eye Health
These berries can offer a significant boost to your eyesight. Doctors recommend eating at least two handfuls each day as an easy way to prevent age-related eye diseases, such as cataracts and macular degeneration.
Plus, they’re chock-full of antioxidants which can help improve your vision naturally by inhibiting oxidative damage and helping keep cells from suffering from the effects of aging.
One study showed that just one serving of boysenberries a day could increase antioxidant levels in the bloodstream by over 300%.
Antioxidants are believed to protect the lens and retina against free radical damage. Boysens also have a high level of beta carotene, which is important for preserving night vision. That’s because it converts vitamin A into rhodopsin—the pigment necessary for sensing light in low light conditions like dusk or dark rooms.
According to research published in the journal Molecular Vision, a high intake of vitamin A may lead to less occurrence of myopia (shortsightedness) among children who consume enough fruit.
Relieves Menstrual Cramps
If you’re a woman and you suffer from painful menstrual cramps, try eating about two handfuls of boysenberries each day for about three days. Not only are these berries one of the best natural sources of potassium, but they also contain smaller amounts of the minerals magnesium and calcium – which work together to reduce muscle contractions in your uterus that cause pain.
Boosts Brain Function
Boysenberries contain high levels of anthocyanin, a type of flavonoid that has been shown to reduce oxidative stress on brain cells and increase the production of an important molecule called brain-derived neurotrophic factor (BDNF). BDNF helps new neurons grow and repair damaged cells, reducing the risk for Alzheimer’s disease, Parkinson’s disease, depression, and anxiety.
One study found that people who consumed fresh boysenberry juice were able to complete a given task on the computer better and faster than those dint drink the juice. Additionally, the research showed increased self-reported mental alertness for those who drank boysenberry juice.
Increases Bone Strength
The unusually high levels of vitamin K in boysenberries have been shown to increase bone strength in animal studies and might be helpful for people with osteoporosis, especially post-menopausal women.
This is due to the fact that calcium is better accumulated in the bones when accompanied by vitamin K. In one study, elderly patients who consumed 100 mg of vitamin K daily for six months experienced a significant improvement in their bone mineral density.
Boysenberry is also rich in other bone-strengthening nutrients like magnesium, calcium, potassium, manganese, and phosphorus.
Good For Pregnant Women
If you’re pregnant, you need to be especially careful about what you eat. One of the key nutrients that your baby needs is folate. Folate is an essential nutrient that helps to form the neural tube in the baby’s brain and spine.
Folate is found in many foods, but one of the best sources is boysenberry. In fact, a single serving of boysenberry has about 21% of the daily recommended folate.
So if you’re looking for a healthy fruit option that’s good for you and your baby, boysenberry is a great choice.
This berry is also a good source of vitamin C, which is beneficial in maintaining a strong and healthy immune system.
How To Use
You can eat these berries straight from the carton as a healthy snack. They’re also an excellent addition to cereal, muffins, and granola bars.
In addition, you can use them for toppings for ice cream or yogurt. With a little honey drizzled over them, they’re tasty on toast in the morning too.
Adding boysenberries to your salad is always an option- especially if you add other berries like raspberries or blueberries!
Side Effects
Many people find boysenberries to be a delicious fruit that can provide a lot of health benefits. However, there are also some side effects that people may experience when eating boysenberries.
Some of the common ones include throat irritation and skin rashes. This is especially common in people with berry allergies.
Overconsumption may also lead to digestive issues like stomach cramps, diarrhea, constipation, Gas, bloating, and nausea.
It is important to speak to a doctor if you experience any of these side effects after consuming boysenberries.
Final Thoughts
Boysenberries are among the healthiest fruits on the planet and are one of the most nutrient-dense foods you can eat. They’re a great source of potassium, copper, magnesium, zinc, and vitamin C.
There is a wealth of information about why boysenberries are so beneficial. For example, they’re packed with dietary fiber, which helps keep your bowels moving properly and also reduces your risk of colon cancer.
They have also been shown to improve cognitive function, boost skin health, fight inflammation, boost energy levels, strengthen bones, and support cardiovascular health.
In addition, boysenberries contain a high level of antioxidants, which can help to protect the body from damage caused by free radicals.
So, if you’re looking for delicious, antioxidant-rich fruit, you should try boysenberry. They are tart and have a sweet taste, making them perfect for snacks or desserts.
Other Related Articles
- 9 Incredibly Benefits Of Chandler Blueberry
- Mangosteen Fruit Benefits
- The Healthiest Berries To Consume
- Benefits Of Soursop
- Is Acai Good For You?
If you like and enjoy this recipe, please leave a comment to let me know your feedback.
If you enjoyed this post about Boysenberry Nutrition and Health Benefits and would love to see more, join me on Youtube, Instagram, Facebook & Twitter!
Get discounted copies of my cookbook here.
Fortunately, because of the Ads on our website, readers and subscribers of Healthier Steps are sponsoring many underprivileged families.
