Health Benefits of Raspberries

Raspberries or Rubus idaeus in Latin for red raspberry, is an edible fruit of a plant species in the rose family. Raspberry is a perennial fruit and the plant has woody stems.

Red raspberries are native to Europe and northern Asia and cultivated in temperate areas worldwide. Red raspberries are believed to have been brought to North America by prehistoric individuals, while the black ones are native to the West.

The taste of these fruits are sweet and have a subtly sharp tinge. Raspberries easily melt in your mouth because of their soft and sweet texture.

There are many types of raspberries — they come in a range of colors like pink, purple, black, yellow, orange, and white. But, two of the most common varieties of raspberries are the red and black ones. Amazingly, there are over 200 varieties of raspberries.

There are also two hybrids of raspberries, namely loganberries and boysenberries.

Impressively, the nutritional value of raspberries is containing essential vitamins and minerals and other important plant compounds and properties.

Raspberry contain noteworthy amounts of polyphenolic antioxidants like anthocyanin’s – provide berries their rich and vibrant color.

Raspberries provides a large amount of vitamins C, E and K, manganese, folate, iron, copper and potassium, with lesser amounts of thiamin, riboflavin, niacin, calcium, vitamin B6 and other valuable vitamins and minerals. Also, raspberries have a high proportion of dietary fiber.

Not only are raspberries vibrant, exquisite, and delicate, they’re also a powerhouse of innumerable health benefits.

TAKE A LOOK TO SOME USEFUL RASPBERRIES HEALTH BENEFITS BELOW:

IMPROVES IMMUNE SYSTEM

Raspberries are rich in effective antioxidants as well as phytonutrients. These elements proficiently reinforce your immune system and help your body fight diseases.

PREVENT CANCER AND INFECTIONS

The polyphenols in raspberries exhibits anti-cancer effects. Raspberries are also an excellent antioxidant-laden food that contain ellagic acid – phytonutrient compound. The anthocyanin’s of raspberries are responsible for their unique antioxidant properties and also some antimicrobial ones. Raspberries efficiently stop undesirable damage to cell membranes by neutralizing free radicals.

(See also: Top 10 Cancer-Causing Foods)

IMPROVE VISION

Three servings of raspberries per day can prove to be a brilliant natural remedy for macular degeneration – which is an age-related medical condition that affects your vision. An antioxidant it supplies, known as zeaxanthin, is also speculated to play a protective role in eye health.

IMPROVES COGNITIVE FUNCTION

Higher intake of flavonoid-rich berries can reduce cognitive decline. Consuming berries can prevent brain damage and memory loss associated with aging thus boosting mood and memory.

(See also: Foods to Supercharge Your Brain)

PROMOTE OPTIMAL HEALTH

Raspberries, blackberries, and muscadine grapes all of which have metalloproteinase enzymes – essential for the development and renovation of tissues, however, if they are produced in abnormally high amounts, they may act as a catalyst for cancer development.

Raspberries have high amounts of vitamin C, riboflavin, folate, magnesium, manganese, niacin, potassium, and copper. This makes raspberries a complete fruit to offer overall, healthy prosperity.

PROMOTE FEMININE HEALTH

Raspberry leaves can be used as herbal teas as it regulates menstrual cycles and decrease excessively heavy menstrual flows. For pregnant women, raspberry tea successfully relieves nausea, prevents hemorrhaging, reduces pain, and helps in childbirth. For lactating mothers, raspberry tea or eating the fruit helps increase the production of breast milk.

(See also: 3 Healthiest Foods For Baby)

IMPROVES GUT HEALTH

Raspberry is high in dietary fiber, prebiotic compounds, and manganese. Fiber in raspberries is known to help keep your bowel movements regular. Prebiotics shown to help grow and maintain healthy gut flora. Manganese to for fast metabolism.

HELPS WEIGHT LOSS

The trace mineral of manganese in raspberries keeps your metabolic rate high, and thereby burns fat. If you are looking for a delicious and effective way to lose weight, raspberries can be the best natural option.

REDUCE WRINKLES

Raspberries work like magic on wrinkles due to the antioxidant power that actually came from vitamin C in berries which helps reduce the age spots and discoloration.

There are some other raspberry health benefits listed with brief facts:

Red raspberries are helpful in reducing obesity.

Raspberries high fiber content may be beneficial for diabetes management.

Raspberries content of vitamin c aids in cell regeneration of the skin, bones ligaments and blood vessels.

Raspberries content of vitamin c and manganese shown to improve fertility in both men and women.

Raspberries may combat aging due to its high content of antioxidants that works great in your skin.

Raspberries presence of polyphenols offer cartilage protection thus alleviating arthritis and help treat inflammation and maintain joint health.

Raspberries are a versatile fruit that can be incorporated into breakfast, lunch, dinner or dessert. Aside from eating raw raspberries, why not try something new, yes?

WAYS TO INCORPORATE RASPBERRIES INTO YOUR DIET.

- Top yogurt with fresh raspberries and granola.

- Mix yogurt with raspberries, honey, and freshly ground mint with as a topping of waffles or pancakes.

- Make a fresh berry salad with raspberries, blueberries, strawberries and blackberries.

- Add raspberries to a salad with chicken and goat cheese.

- Blend raspberries with water and use as a sauce for meat or fish.

- Stuff raspberries with dark chocolate chips for a sweet treat.

For more ways to incorporate raspberries into your cooking routine and other interesting food recipes, you can check out Panlasang Pinoy Recipes.

RIGHT SELECTION AND STORAGE OF RASPBERRIES

You need to look for soft, plump, and deeply colored berries. Avoid the ones with bruises or dents and even those that looks crashed and moldy or mushy or wet.

Fresh raspberries have a short shelf life, so, whenever possible and eat them within one to two days.

Raspberries should be refrigerated in packaging that protects them from damage.

If you have purchased the berries in cartons, you can wrap them in a plastic wrap and refrigerate. Wash only before eating.

Ensure your berries are totally dry – because you don’t want to freeze wet berries. You can probably pat with a paper towel before freezing raspberries.

The benefits are great. The facts are great. And the recipes are double-great!

But, like anything else you find out there in nature, raspberries also have side effects for some certain people.

This side effects are as follows – allergic reactions, diarrhea, drug interaction and might affect pregnant and nursing mothers.

Anyhow, don’t overthink, as long as you’ve consulted your doctor then you’re good to go!

(Read next: 7 Health Benefits of Dragon Fruit)

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