Fruit
Blackberries
7/10 Moderate evidence
Dark-pigmented bramble fruit with one of the highest anthocyanin and ellagic acid contents among berries.
Active compounds
-
Anthocyanins (cyanidin)
Reduce CRP and IL-6; protect endothelial cells
-
Ellagic acid
Antioxidant; modulates NF-κB pathway
Helps with
Practical tips
- Preparation
- Fresh or frozen; minimal processing preserves anthocyanins
- Recommended amount
- 1 cup daily
- Absorption
- Color intensity correlates with anthocyanin content — choose deeply pigmented berries
- Cautions
- No common interactions