Move over raspberries and blackberries.  Your smaller, less well-known cousin, the black raspberry, appears to show greater health benefits than either one of you. 

Black raspberries, also known as “blackcaps” grown in central Europe and parts of the United States, have often been overshadowed by red raspberries and blackberries due to having a less pleasant taste than red raspberries. 

But that may all change as a Korean study found an extract in black raspberries can significantly lower arterial stiffness.  Arterial stiffness is a key component for the development of cardiovascular disease and of metabolic syndrome.  This study discovered that when black raspberries are eaten higher levels of circulating endothelial progenitor cells (EPCs) were found.  EPCs are important for repairing and regenerating damaged arteries.

The randomized controlled trial followed two groups of patients with metabolic syndrome by giving one group750 milligrams a day of black raspberry extract while the second group received a placebo for 12 weeks.  At the end of the study, those patients receiving the extract from black raspberries had significantly reduced arterial stiffness compared to the placebo group. 

Black raspberries have been known for their potential to improve vascular functioning.  When you look at the nutritional breakdown of this fruit it is loaded with health boosting components such as flavonoids, tannins, phenlic acids, tyrosol, ellagitannins, and resveratrol.  All of those valuable components are known for their anti-inflammatory, anti-oxidative, and anti-atherosclerotic effects.

But it’s the black raspberry flavonoid content that particularly shines in the area of being effective for blood pressure and improving arterial stiffness.  It is believed that the flavonoid content of this berry is responsible for improving vascular functioning.  Flavonoids also increase the availability of nitric oxide helping to relax coronary arteries. 

Black raspberries powers do not stop there.  They also have astonishingly high anti-oxidant levels. Anti-oxidant levels are a measure of a substances ability to absorb oxygen free radicals which can damage DNA, cause cellular change, oxidize LDL cholesterol, and cause premature mental aging. 

The deep, dark color of black raspberries is due to its content of anthocyanins.  Anthocyanins also have anti-inflammatory and vasoprotective properties.  Research has linked them with improving vision, cardiovascular health, memory retention, and reduced risk of hypertension.

The nutritional profile of one cup of black raspberries is as follows:

·         Calories – 64

·         Fiber – 8 grams

·         Potassium – 186 milligrams

·         Vitamin C – 32 milligrams

·         Vitamin A – 41 International Units 

The peak season for black raspberries is typically from July 1 through July 21.   An interesting side note on black raspberries:  The extremely dark pigment of black raspberries allows it to be used as a coloring agent.  In fact, years ago the USDA stamp on meat was made with black raspberry dye.