PEAK DYNAMICS
INSTITUTE
NUTRITION INTELLIGENCE
Elite Performance Food Series
🫐
Blackberries
Polyphenol Density Champion & Neural Protector
Per Serving
1 Cup (144g)
Macronutrient Profile
62kcal
Total Calories
Protein
2.0g
Carbohydrates
13.8g
Fat
0.7g
Fiber
7.6g
Fat Profile Breakdown
Sat 0.02g
Mono 0.06g
Poly 0.4g
Key Micronutrients
Vitamin C
30.2mg
34%
Vitamin K
28.5mcg
24%
Manganese
0.93mg
40%
Anthocyanins
~211mg
Elite Compound
Cyanidin-3-Glucoside
Dominant pigment
Elite Compound
PDI Health Pillars
Cognitive Function
Anti-Inflammatory
Cardiovascular
Cellular Recovery
Performance Intel
PDI Protocol Notes
1
Among the highest ORAC-value foods tested — blackberry anthocyanins neutralize superoxide and hydroxyl radicals generated during maximal aerobic output, protecting cellular membranes.
2
Cyanidin-3-glucoside (C3G) crosses the blood-retinal barrier and blood-brain barrier — improving visual acuity, dark adaptation, and processing speed relevant to reactive sport performance.
3
7.6g fiber per cup with a favorable soluble:insoluble ratio — feeds gut microbiome diversity while maintaining bowel transit speed critical for nutrient cycling in daily training athletes.
4
Vitamin K at 24% DV activates osteocalcin — the bone matrix protein that also regulates insulin sensitivity and testosterone bioavailability in skeletal muscle.
