Blackberries are healthy because they are full of antocyanins, they prevents cardiovascular diseases and at the same time boost your immune system. Antocyanins are rich in digestive-friendly food fiber - especially the type of pectin that is said to be able to lower your LDL cholestrol level thus taking care of your heart.

Tip: Eat them as they are. The more carfully you treat them the more goodness you get from them.

Energy per 100 grams: 42 kcal
Protein: 1.4 grams
Fat: 1 gram
Carbohydrate: 9 grams.

Recipe of the Day:

Blackberry Smoothie

Ingredients:

1/2 cup blackberries
1/2 cup low-fat yoghurt
1/2 cup ice cubes
1/2 banana medium size
1 tbsp honey

Directions:

Blend the ice cubes with the banana and yoghurt until smooth.

Add the blackberries next and blend on “low” for 30 seconds before adding the honey.

WARNING: Only use a blender that can handle ice cubes - if not you’ll spoil your blender.

Exercise of the Day:

Trims Your Waist

Lie on the floor, flat on your back, arms spread out either side, palms facing downwards; legs straight, toes pointing away from you.

Raise your right leg as high as you can without bending your knee. Reach your right foot over to your left side until it touches the floor. Return your leg to the vertical position and then lower to the floor.

Repeat the exercise with your left leg, raising and then reaching over to your right side.

Repeat the exercise with each leg until it becomes strenuous.

Build up to 10 repetitions with each leg.

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