Health Benefits of Raspberries: Raspberries are very popular fruits; not only do they taste great, they are perfect for cooking, baking, and making desserts as well. These fruits have lots of nutrients that can fuel the body into the best of health. The many benefits of raspberries are technically enough to keep anyone in the pink of health for a long time. Raspberries are perfect for snacks and desserts. But they can be added to meals as well.
The many health benefits of raspberries are the following:
1. High in antioxidants
Raspberries have high levels of antioxidants that can keep the body practically cancer-free. Raspberries have 50% more antioxidant than strawberries and are 10 times more potent than tomatoes. Antioxidants are substances that can strengthen the immune system while warding off all kinds of diseases, including the dreaded cancer.
2. High in dietary fiber
Dietary fiber is very important in one’s daily nutritional intake as it aids in the proper digestion of the food we eat. Each raspberry fruit contains 6.5 grams of fiber, which is roughly equivalent to 16% of one’s daily recommended intake. Furthermore, insoluble fiber can provide that feeling of fullness. So by munching on a few pieces of raspberries before meals, you won’t eat more than what is necessary.
3. High in Vitamin C
About 100 grams of raspberries will produce around 26.2 milligrams of Vitamin C, which is about 47% of one’s daily recommended intake. Enough Vitamin C in the body can increase its resistance to infections, inflammation, and free radicals.
4. High in Vitamin B and Folic Acid
Raspberries contain adequate Folic Acid and B Vitamins that can help fight depression and a few other mood-related disorders. It can give you a huge energy boost as well. Given that, raspberries are the perfect natural alternative to energy drinks and caffeine.
5. Keeps the blood and the blood vessels healthy
The nutrients found in every raspberry fruit can assure the optimum health of the blood vessels, ligaments, skin, and bones. It can also help in the repair and restoration of cells. Raspberry can initiate the continued healthy growth of the body.
6. High in minerals
The range of minerals that the body needs, such as potassium, copper, manganese, magnesium, and iron are all found inside a raspberry fruit. Each of these minerals offers the body an array of health benefits. For example, potassium controls blood pressure and heart rate. Manganese is a potent antioxidant. Copper is necessary for red blood cell production.
7. Can make you look young
Raspberries may just be the lost fountain of youth as it can make one feel and look younger than her age. This is because of the high content of anthocyanins in every fruit. This substance is responsible for the youthful glow of the skin. It also initiates collagen production while fighting bacterial and fungal infections.
8. Very effective in weight loss
Raspberries can be a good anti-weight gain supplement because it can keep hunger pangs at bay, control cravings, and initiate that feeling of fullness. But most importantly, these fruits are very in low calorie content. A cup of raspberry is only equivalent to 64 calories and 8 grams of dietary fiber. So there’s absolutely no fear of weight gain.
- One of the most fascinating new areas of raspberry research involves the potential for raspberries to improve management of obesity. Although this research is in its early stages, scientists now know that metabolism in our fat cells can be increased by phytonutrients found in raspberries, especially rheosmin (also called raspberry ketone). By increasing enzyme activity, oxygen consumption, and heat production in certain types of fat cells, raspberry phytonutrients like rheosmin may be able to decrease risk of obesity as well as risk of fatty liver. In addition to these benefits, rheosmin can decrease activity of a fat-digesting enzyme released by our pancreas called pancreatic lipase. This decrease in enzyme activity may result in less digestion and absorption of fat.
- Recent research on organic raspberries has now shown organic raspberries to be significantly higher in total antioxidant capacity than non-organic raspberries. Raspberries in the study were grown on farms in Maryland that had been previously certified as organic by the U.S. Department of Agriculture. A series of tests involving free radical scavenging all provided the same results: organic raspberries outperformed their non-organic counterparts in terms of their antioxidant activity. This greater antioxidant capacity was associated with the greater levels of total phenols and total anthocyanins found in organic versus non-organic raspberries. While there are many good reasons to purchase organic versus non-organic foods of all kinds, this study makes it clear that these reasons specifically hold true for raspberries in a profound way.
- You'll get significantly more antioxidant support by purchasing raspberries that are fully ripe. Recent studies have measured the total phenolic content, total flavonoid content, and anthocyanin content of raspberries harvested at varying stages of ripeness (from 50% to 100% maturity) and greatest overall antioxidant benefits were associated with full ripeness of the berries. Although it's possible for raspberries to ripen after harvest, this fruit can be highly perishable and can mold quite easily at room temperature. So your most risk-free approach for getting optimal antioxidant benefits from raspberries is to purchase them at full maturity, keep them refrigerated at all times at temperatures between 35-39°F (2°-4°C), and consume them very quickly (within 1 to 2 days after purchase).
- Anti-cancer benefits of raspberries have long been attributed to their antioxidant and anti-inflammatory phytonutrients. In animal studies involving breast, cervical, colon, esophageal, and prostate cancers, raspberry phytonutrients have been shown to play an important role in lowering oxidative stress, reducing inflammation, and thereby altering the development or reproduction of cancer cells. But new research in this area has shown that the anti-cancer benefits of raspberries may extend beyond their basic antioxidant and anti-inflammatory aspects. Phytonutrients in raspberries may also be able to change the signals that are sent to potential or existing cancer cells. In the case of existing cancer cells, phytonutrients like ellagitannins in raspberries may be able to decrease cancer cell numbers by sending signals that encourage the cancer cells to being a cycle of programmed cell death (apoptosis). In the case of potentially but not yet cancerous cells, phytonutrients in raspberries may be able to trigger signals that encourage the non-cancerous cells to remain non-cancerous.