Blackberries and black raspberries look much the same, but all raspberries have a hollow core once they are off the vine, while blackberries have a non-hollow white or green core. Black raspberries have double the anthocyanins and nearly three times the antioxidant levels of blackberries.
Blackberries are unique because they have almost three times the vitamin K level as both raspberry varieties (see Table 1 for the differences between black raspberries, blackberries and red raspberries).
Antioxidants have been shown to fight cancer, heart disease and age-related decline.[ii] Anthocyanins, which give the black raspberry its rich dark purple color, protect against oxidative stress and are natural antioxidants.[iii] In addition to their antioxidant properties, black raspberries have chemopreventive, anti-inflammatory and neuroprotective[iv] effects and can lower the risk for breast[v] and colorectal cancers[vi] and cardiovascular diseases.[vii],[viii]
In the most recent scientific findings, researchers have discovered that black raspberries are also highly effective in fighting oral cancers, preventing diabetes, lowering blood pressure, managing weight, alleviating skin allergies and decreasing bone loss.
References
[i] Berry Health Oregon State, Health Healing, Fact Sheets. https://berryhealth.fst.oregonstate.edu/health_healing/fact_sheets/
[ii] Raspberry Blackberry.com, WP Content, Black Raspberry Handouts. https://www.raspberryblackberry.com/wp-content/uploads/black_raspberry_handouts.pdf
[iii] Mi-Hee Choi, Soon-Mi Shim, Gun-Hee Kim. Protective effect of black raspberry seed containing anthocyanins against oxidative damage to DNA, protein, and lipid. J Food Sci Technol. 2016 Feb ;53(2):1214-21. Epub 2015 Nov 15. PMID: 27162401
[iv] Ma H, Johnson SL, Liu W, DaSilva NA, Meschwitz S, Dain JA, Seeram NP. Evaluation of Polyphenol Anthocyanin-Enriched Extracts of Blackberry, Black Raspberry, Blueberry, Cranberry, Red Raspberry, and Strawberry for Free Radical Scavenging, Reactive Carbonyl Species Trapping, Anti-Glycation, Anti-β-Amyloid Aggregation, and Microglial Neuroprotective Effects. Int J Mol Sci. 2018 Feb 3;19(2):461. doi: 10.3390/ijms19020461. PMID: 29401686; PMCID: PMC5855683.
[v] Harini S Aiyer, Cidambi Srinivasan, Ramesh C Gupta. Dietary berries and ellagic acid diminish estrogen-mediated mammary tumorigenesis in ACI rats. Acta Obstet Gynecol Scand. 2007 Jul 16:1-6. Epub 2007 Jul 16. PMID: 18444155
[vi] Pan Pan, Chad W Skae, Hsin Tzu Wang, Steven M Stirdivant, Matthew R Young, Kiyoko Oshima, Gary D Stoner, John F Lechner, Yi-Wen Huang, Li-Shu Wang. Black raspberries suppress colonic adenoma development in ApcMin/+ mice: relation to metabolite profiles. Carcinogenesis. 2015 Aug 5. Epub 2015 Aug 5. PMID: 26246425
[vii] Han Saem Jeong, Sohyeon Kim, Soon Jun Hong, Seung Cheol Choi, Ji-Hyun Choi, Jong-Ho Kim, Chi-Yeon Park, Jae Young Cho, Tae-Bum Lee, Ji-Wung Kwon, Hyung Joon Joo, Jae Hyoung Park, Cheol Woong Yu, Do-Sun Lim. Black Raspberry Extract Increased Circulating Endothelial Progenitor Cells and Improved Arterial Stiffness in Patients with Metabolic Syndrome: A Randomized Controlled Trial. J Med Food. 2016 Apr ;19(4):346-52. Epub 2016 Feb 18. PMID: 26891216
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