Raspberries are known as nature’s sweetmeat. Humans have been collecting wild raspberries, for eating, for thousands of years. Raspberries are rich in color, sweet juicy taste, vitamins, fibers, and antioxidants. It won’t be surprising to hear that raspberries are one of the world’s most consumed berries.
Raspberries can range in color from the popular red and black varieties to purple, yellow, or golden. Each differently colored raspberry has a different composition of minerals, vitamins, and antioxidants as well.
This article enumerates the health benefits of the most extensively consumed red raspberries.
It is very easy to add raspberries to your diet, you can make chilled smoothies out of these raspberries or eat them raw. All these forms not only provoke your taste buds but also offer bundles of nutritious benefits at the same time.
Nutrition level of the Raspberries
Raspberries consist of remarkable amounts of polyphenolic antioxidants like anthocyanin pigments that are related to optimal health. These berries have a high amount of dietary fiber as well. Raspberries are one of the plant foods with the chief status of fiber content. Of all the contents, the fiber makes around 20% of the total berry’s weight.
Raspberries are excellent sources of manganese, vitamin-C and dietary fiber. They are also rich in iron, copper, folic acid, and B vitamins. Moreover, raspberries have the maximum concentration of antioxidants among all the fruits. This is due to its high concentration of ellagic acid, cyanidin, catechins, gallic acid, anthocyanins, quercetin, pelargonidin, kaempferol, and salicylic acid. However, yellow raspberries and other pale-colored fruits have a much lower proportion of anthocyanins. Thus, raspberries can be scrutinized as one of the best natural medications for cancer.
Fast facts on Raspberries
Here are some fundamental points about raspberries,
- Some researchers believe that raspberries grasp a number of health benefits
- Raspberries comprise of powerful antioxidants
- A certain element in raspberries may protect the eyes from sun damage
- There is limited indication that raspberry-ketones are very beneficial in increasing weight loss
- Furthermore, raspberries are loaded with anti-aging properties
Health benefits of eating Raspberries
Raspberries bring you bundles of health benefits. Some of them are as follow,
Raspberries are rich in manganese and dietary fiber. Fiber helps in slowing down the digestive process, making you feel fuller for longer. The trace mineral manganese retains your metabolic rate high, and thereby burns fat. If you are looking for an effective and delicious tactic to lose weight, raspberries could be the best natural choice.
A combined study by the Institute for Food Safety and Health, Illinois Institute of Technology and Department of Nutrition, Center for Nutrition Research, University of California suggests that red raspberries are most beneficial in reducing corporal fat.
Research conducted by the University of Toronto, Department of Nutritional Sciences, Faculty of Medicine, claims that raspberries have antioxidant potential that can be helpful for many health issues.
The raspberries have a powerful antioxidant content that actually comes from vitamin C, which effectively helps to reduce the discoloration and age spots. Raspberries magically work on wrinkles. Moreover, they protect the skin from the damaging sun rays. By filling in minor wrinkles, they can support you restore your youthful look.
You can easily make a mask for glowing skin by adding one cup of plain yogurt and two cups of fresh raspberries, blend them and make a completely smooth mixture. Apply the mixture to your whole face and let it stay for 15 minutes and then wash it off with lukewarm water.
Prevent infections & cancer
Raspberries are an admirable antioxidant-laden food that consists of ellagic acid. A study, published in the Journal of Carcinogenesis, displays that raspberry polyphenols exhibit anti-cancer effects. They proficiently stop unwanted damage to cell membranes by deactivating the free radicals.
Ellagic acid is a phytonutrient element of raspberries with key ingredients like quercetin, kaempferol, cyanidin-3-glucosyl-rutinoside, and rutinoside. These flavone particles are again broken into anthocyanins, which give raspberries the rich, red color.
The anthocyanins of raspberries are accountable for their exceptional antioxidant properties and also some antimicrobial ones. This instantly cuts down the overgrowth of certain fungi and bacteria in the body. These growths may often lead to different vaginal infections and sometimes even result in irritable bowel syndrome (IBS).
Promote feminine health
Raspberries are usually beneficial for all but especially lactating mothers and pregnant women. Women can use raspberry leaves in herbal teas. The kinds of tea decrease excessively heavy menstrual flow and normalize menstrual cycles.
For pregnant women, raspberry tea magnificently relieves nausea, reduces pain, prevents hemorrhaging, and gives assistance in childbirth. For lactating mothers, raspberry tea or eating the fruit is very beneficial in up surging the production of breast milk.
Strengthen the Immune system
A 2016 study approves that raspberries are rich in effective antioxidants as well as phytonutrients. These components proficiently strengthen your immune system and help your body fight against diseases.
An article in Medical Daily claims that raspberries have Vitamin C and magnesium which may improve fertility in both men and women. One theory declares that the antioxidants in raspberries protect sperm health, support conception, and diminish the risk of miscarriage.
Daily consumption of berries can cure brain damage and memory loss related to aging. They also hold off diseases and other symptoms of old age by reducing stress and anxiety through their powerful antioxidants. One study discovers that higher consumption of flavonoid-rich berries can reduce cognitive failure. Interestingly enough, anthocyanin works in alliance with quercetin to cure age-related memory loss
Any plant food with skin has lots of fiber and raspberries have a lot of skin. Consumption of high-fiber foods gives assistance to keep the blood sugar level stable. Studies show that type 1 diabetics who eat high-fiber diets have lesser blood glucose levels and type 2 diabetics may improve lipid, blood sugar, and insulin levels.
Promotes heart health
The latest report in the American Journal of Clinical Nutrition links the consumption of flavonoid-rich foods like raspberries with lower chances of death from cardiovascular diseases. They declared that even small amounts of flavonoid-rich foods may be constructive. One cluster of flavonoids, in specific anthocyanins, suppress the inflammation that may lead to cardiovascular diseases.
The high polyphenol content in raspberries may also decrease the chances of cardiovascular diseases by preventing platelet buildup and decreasing blood pressure via anti-inflammatory mechanisms.
A nutrition professor at Norwich Medical School at the University of East Anglia in the United Kingdom, Aedin Cassidy, Ph.D., led an 18-year study with Harvard Public School of Health that followed 93,600 women aged between 25-42 years. She states that their study was able to display that a regular, sustained consumption of anthocyanins from berries can decrease the risk of a heart attack by 32 percent in young and middle-aged women.
The potassium in raspberries improves heart health as well. In one study, participants who consumed 4,069 milligrams of potassium per day had 49 percent lower chances of death by Ischemic heart ailment associated with those who intake less potassium (about 1,000 milligrams per day).