Sometimes sweet and other times tart, raspberries are an allrounder fruit as it is not just flavourful but also healthy. Adding to their richness and characteristics of them, these berries can be used in many ways on food. Sprinkle raspberries over cereals, add fruitiness to porridge, eat them directly or treat yourself to a breakfast smoothie made of these druplets.
What is raspberry?
The raspberry is the edible fruit of a multitude of plant species in the genus Rubus of the rose family. It is small and almost oval. Raspberries are found in multiple colours, the most famous being the Red Raspberries. The name of these berries derives from raspise, "a sweet rose-coloured wine". The name may have been influenced by its appearance as having a rough surface, associated with English rasp or "rough berry".
Raspberries are grown for various purposes besides for the fresh fruit market They are commercially processed into individually quick-frozen fruit, puree, juice, or as dried fruit used in a variety of grocery products such as raspberry pie or raspberry jam.
There are many ways to add raspberries to your everyday diet. Including in cereals, making smoothies, raspberry jam, raspberry filling in sponge cake, and raspberry flavoured cake are just some examples. Raspberries are easy to add to one’s diet and one’s recipe.
Raspberry nutrition
100 grams of Raspberry contains the following nutrients:
| Nutrient | Measure |
| Calories | 53 |
| Total Fat | 0.7 g |
| Protein | 1.2 g |
| Total Carbohydrate | 12 g |
| Sodium | 1 mg |
| Potassium | 151 mg |
| Vitamin C | 43% |
| Iron | 3% |
| Vitamin B6 | 5% |
| Magnesium | 5% |
| Calcium | 2% |
Raspberry health benefits
A diet comprising antioxidant-rich fruits like raspberry is important for the prevention of chronic diseases. Red raspberries are rich in anthocyanins and ellagitannins, which have numerous antioxidant qualities. They also contain vitamin C, magnesium, and other nutrients, like potassium, vitamin K, calcium, and iron.
Raspberries are filled with various nutrients and health benefits. Vitamins C and E, selenium, beta carotene, lutein, lycopene, and zeaxanthin are all examples of antioxidants, and they are in raspberries.
Raspberries may positively impact your blood sugar due to their high fibre and tannin content. Here are some health benefits of the juicy red berries:
- Reduce risk of chronic diseases
- Rich in antioxidants
- Helps manage blood sugar levels
- Contains cancer-fighting properties
- Improve arthritis
- Aid weight loss
- Boosts immune system
- Combats ageing
- Diabetes management
- Improves skin
- Helps in maintaining a healthy heart
- Prevents constipation
- Rich in folate
Prevents cardiovascular diseases: Rich in antioxidants, raspberries can help reduce blood pressure and inflammation, prevent the hardening of arteries, improve endothelial function and promote lipid metabolism. Regularly consuming raspberries along with heart-healthy foods like oats can improve cardiovascular health.
Helps in the management of diabetes: Raspberries fall low on the glycemic index, making it a safe fruit to eat for diabetics. In addition to this, the polyphenolic components of red raspberries also help in regulating blood sugar levels and improving insulin sensitivity.
Prevents Alzheimer's disease: Polyphenolic components in raspberry are good for the nervous system and the brain. It can help in preventing neurodegenerative diseases like Alzheimer's disease.
References:
1. Franck, M., de Toro-Martín, J., Garneau, V., Guay, V., Kearney, M., Pilon, G., Roy, D., Couture, P., Couillard, C., Marette, A., & Vohl, M. C. (2020). Effects of Daily Raspberry Consumption on Immune-Metabolic Health in Subjects at Risk of Metabolic Syndrome: A Randomized Controlled Trial. Nutrients, 12(12), 3858. https://doi.org/10.3390/nu12123858
2. Franck, M., de Toro-Martín, J., Garneau, V., Guay, V., Kearney, M., Pilon, G., Roy, D., Couture, P., Couillard, C., Marette, A., & Vohl, M. C. (2020). Effects of Daily Raspberry Consumption on Immune-Metabolic Health in Subjects at Risk of Metabolic Syndrome: A Randomized Controlled Trial. Nutrients, 12(12), 3858. https://doi.org/10.3390/nu12123858
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