Raspberries are a favorite among summer berries for many people, but before you add them to your diet, check out their benefits.. Raspberry has great taste and is a great addition to pancakes, morning porridge and yogurt. In addition, raspberries – a very useful berry, filled with vitamins and other beneficial phyto-compounds.
What makes raspberries so wonderful? Let’s start with the phytochemicals present in this delicious berry, which are responsible for the bright and deep color of raspberries. These phytochemicals provide beneficial phytonutrients that make using raspberries so beneficial. Let’s look at the health benefits of raspberry, and also indicate the possible harm from its excessive use.
Health benefits of raspberry
We select the six beneficial properties of raspberries for the human body.
1. Raspberries are good for the heart.
Everyone knows the fact that the berries have many advantages for human health, and raspberries are no exception. The most important scientific-proven useful property of raspberries is that it improves heart health.
A study to examine the immune responses and the efficacy of reducing chronic diseases as a result of eating red raspberries showed the following. Anthocyanins found in raspberries have anti-inflammatory properties that can help the heart in good work. In addition, raspberry has the highest efficiency of nitric oxide release, which helps to improve the functioning of the circulatory system.
In addition, it has been proven that polyphenols in raspberries have a beneficial effect on people with diseases of the peripheral arteries — a narrowing of the peripheral arteries in the legs, stomach, hands, and head. Given the anti-inflammatory abilities along with the polyphenol content, eating raspberries can help reduce the risk of coronary heart disease, as well as improve heart health.
2. Raspberry helps to lose weight
Raspberries can help you cope with your overweight. Raspberries contain amazing phytonutrients that can help increase metabolism.
Crimson ketones are naturally occurring phenolic compounds and specific nutrients called reosmin, which can be responsible for this amazing benefit, not to mention the high content of dietary fiber. Studies show that weight gain by accumulating fat can be reduced by regularly using raspberries, which, by speeding up metabolism, reduces the size of fat cells.
In one study conducted by the Center for Applied Health Sciences in Ohio and published in the journal of the International Society of Sports Nutrition, participants included 70% of obese people. Different groups of subjects, in addition to physical activity, used raspberry, caffeine, capsaicin, garlic , ginger, citrus auranty or placebo. After eight weeks of intake, exercise and calorie-restricted diets, those who consumed raspberries improved their hip and waist girth, as well as reduced body fat relative to muscle.
3. Raspberries can help manage diabetes.
Raspberries have a very low glycemic index of three and a low glycemic load. Low-glycemic foods, such as raspberries, have little effect on blood sugar levels, which ultimately helps stabilize them. Overall, this makes this low-sugar, high-fiber option an excellent choice for inclusion in any diabetic diet.
4. Raspberries can help prevent the growth of tumors.
Black raspberry has some powerful characteristics, including this berry is a cancer prevention. Raspberries contain high levels of ellagic acid, a compound that naturally occurs in raspberries, strawberries and walnuts, also called tannins. Laboratory studies show that ellaginic acid may help prevent cancer. The study found that ellaginic acid, consumed before and during exposure to carcinogens that cause cancer, developed fewer liver tumors than a diet without ellaginic acid. Similar results have been proven in the development of lung cancer.
In another study conducted at Ohio State University, the Comprehensive Cancer Center showed that anthocyanins in black raspberries can reduce the size of a tumor. Scientists have discovered that freeze-dried black raspberry suppressed the development of tumors in the esophagus. The results also show that anthocyanins can have chemopreventive properties.
These studies show that raspberries are one of the most promising cancer control products you can eat.
5. Raspberry relieves arthritis pain
Raspberry has amazing anti-inflammatory properties that can alleviate the symptoms of arthritis. That is why raspberries are an excellent food in the anti-arthritis diet.
A study by the Department of Biomedical and Pharmaceutical Sciences at the University of Rhode Island College of Pharmacy and published in the journal Chemistry of Agriculture and Foodstuffs showed that red raspberry extracts containing polyphenols, anthocyanins and ellagitannins have anti-inflammatory properties that protect cartilage in patients with arthritis. Perhaps this is due to a decrease in the degradation of protein, proteoglycan and type II collagen. Subjects who took raspberry extract had a lower incidence and lower severity of arthritis compared with control subjects. They had less inflammation, damage to cartilage and bone resorption.
This suggests that polyphenols in raspberries can help reduce the symptoms and severity of arthritis, which is not surprising since raspberries are a powerful anti-inflammatory product.
6. Raspberry helps fight aging
Antioxidants in raspberries are phenomenal. These antioxidants can help reduce the signs of aging by combating free radicals found throughout the body. Raspberry contains a well-known powerful vitamin C, as well as antioxidant carotenoids and quercetin.
Raspberries contain almost as many antioxidants as its cousin, blueberries. With all these antioxidants, raspberry is a super remedy for skin health and elasticity.
Usually, the skin contains a sufficient amount of vitamin C, but the aging process causes a decrease in the content of vitamin C in the epidermis and dermis. Excessive exposure to ultraviolet radiation and pollutants, such as cigarette smoke, can also reduce the vitamin C content in the epidermis. Thus, it makes sense to eat foods rich in this vitamin, including raspberries. This will help your skin stay younger and smoother for a long time.
The nutritional value of raspberries
The composition of nutrients and nutrients raspberries very often compared with blueberries. Both berries contain many vitamins and antioxidants. Raspberries – a real storehouse of useful compounds.
100 grams of raw raspberry contains:
Calories : 64 kcal
Carbohydrates : 14.7 grams.
Protein : 1.5 gr.
Fat : 0.8 gr.
Cellulose : 8 gr.
Vitamin C : 32.2 mg (54%)
Manganese : 0.8 mg (41%)
Vitamin K : 9.6 μg (12%)
Magnesium : 27.1 mg (7%)
Folic acid : 25.8 μg ( 6%)
Copper: 0.1 mg (6%)
Vitamin E : 1.1 mg (5%)
Iron : 0.8 mg (5%)
Potassium: 186 mg (5%)
Niacin : 0.7 mg (4 %)
Pantothenic acid : 0.4 mg (4%)
Phosphorus : 35.7 mg (4%)
Raspberries or blueberries: what berry is healthier
Raspberries have the same health benefits as blueberries, since both can protect against cancer, support healthy bones, fight aging, improve heart health and help with weight loss. However, they also have some differences.
In general, raspberry has more fiber and vitamin C, and it has been proven that it relieves arthritis pain and helps control diabetes. On the other hand, blueberries have more vitamin K, it supports digestion and benefits the skin.
Here are some of the main characteristics that distinguish these two berries:
- Raspberries have more fiber than blueberries, providing 32% per 100 grams of recommended daily requirement.
- Blueberries have more vitamin K than raspberries. And although raspberries contain 12% of the daily recommendation, blueberries have a higher value, reaching 33%.
- Both berries contain a lot of vitamin C, but in raspberries it is more. Raspberries contain two times more vitamin C than blueberries, providing a whopping 54% of the daily recommended intake.
Read more about the beneficial properties of blueberries .
Raspberry storage and healthy recipes
To get the most out of the raspberries, make sure you choose plump, slightly firm and vibrant berries. If the berries are green, have mildew plaque or seem crumpled, then do not eat them. Keep the raspberries in the fridge for a few days, but remember that it has a short shelf life, so plan your diet accordingly to get the most out of the fresh raspberries, and not the harm from expired and spoiled berries.
Raspberry Smoothie Recipe
1 cup of frozen raspberries
½ cup of yogurt
½ cup of water
2 tablespoons of honey
1 tsp of vanilla extract
Add all the ingredients to a blender and blend until a uniform texture is achieved. This raspberry smoothie is filled with aroma, antioxidants, proteins and healthy fats! Try this delicious breakfast recipe for a great start to your day!
Possible harm of raspberries
In most cases, raspberries are a healthy and safe choice, but it is always better to consult with your doctor before, for example, taking raspberry food supplements, such as raspberry ketone or raspberry extract.
It is not recommended to use black raspberries during pregnancy and breastfeeding in order to avoid possible harm to the child.
Final thoughts on raspberries
So, we considered the benefits and harms of raspberries. Summarize:
It has been proven that raspberry improves heart health, helps with weight loss, manages diabetes, can potentially prevent cancer, relieves arthritis pain and fights aging.
Raspberries are similar to blueberries, as both can protect against cancer, support bone health, fight aging, improve heart health, and help with weight loss. However, they also have some differences. In general, raspberries have more fiber and vitamin C, and it has been proven that it relieves arthritis pain and controls diabetes. On the other hand, blueberries have more vitamin K, it supports digestion and benefits the skin.
Raspberries have a short shelf life, which is probably one of the reasons why it is sold at a high price, and why buying raspberries in the local farmers market is the best option. Usually raspberries are harvested twice a year – once in the fall and once in the summer. If raw berries have expired, they can be processed, boiled and made jam, as well as used for cosmetic purposes.