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If you’re looking for a superfood to grow, it’s hard to beat blackberries. They can be grown in just about every state in the United States. They’re highly adaptable, and they thrive in USDA zones from 4 all the way up through 10. Here in California, in USDA zone 9, they do quite well. They grow nearly anywhere that has enough sun.

Today, we talk with Master Gardener and berry expert Jeff Smoker, who has tips for growing blackberries.

Blackberries are considered a superfood.

According to North Carolina State University, a superfood is so-called because it has a high ratio of nutrients to calories, and that is a perfect description of a blackberry.

According to North Carolina State University, blackberries are low in fat and sodium. They make a very heart-healthy snack. They’re loaded with fiber, 7.6 grams per 100 per cup. Only 62 calories per cup. Carbohydrates, 13 or 14 grams. Less than 7 grams of sugar. Less than 1 gram of fat. And they even has 2 grams of protein. Plus, they are loaded with vitamin C, manganese, vitamin K, vitamin E, potassium. They’re high in antioxidants, which reduce free radicals, combat oxidative stress, and may protect against cancer, heart disease, and cognitive decline.