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7 Reasons Raspberries Are So Good for You

7 Reasons Raspberries Are So Good for You

Raspberries have potent health benefits that may surprise you.

Raspberries are delicious all year, whether fresh or frozen. But the gorgeous gems are more than just tasty and versatile. They have a great nutritional profile, making them one of the healthiest produce options.

Here are seven health benefits of raspberries and easy ways to include fresh and frozen varieties in meals and snacks.

Pack Lots of Nutrients

A 100-gram serving of raspberries has 23 milligrams of vitamin C. This is almost 30% of the minimum daily goal for vitamin C for women. Vitamin C boosts immunity, promotes skin health, and aids in collagen production.

In addition, according to research published in the Journal of the American College of Nutrition, the vitamin C in raspberries enhances your body’s ability to burn fat.

Raspberries also include manganese, calcium, and vitamin K, essential for bone health. However, they also provide less vitamin E, B vitamins, magnesium, copper, iron, and potassium.

Are Low in Sugar

Raspberries are also one of the low-sugar fruits, with only 2.7 grams of sugar per 100-gram serving, compared to around 13 grams in a small apple.

Because of their low sugar content, they are an ideal choice for anyone with a sweet appetite who wishes to reduce their overall sugar intake.

Rich in Anti-Aging Antioxidants

With their high vitamin C concentration, raspberries are antioxidant powerhouses.

Higher consumption of antioxidant-rich fruits such as raspberries is linked to a lower incidence of chronic stress-related disorders. These diseases include cardiovascular disease, cancer, and all-cause mortality.

Some types of cell damage may be prevented or delayed by antioxidants. For example, your body naturally produces free radicals when you exercise, convert food into energy, or are exposed to cigarette smoke, air pollution, or sunlight. Free radicals are volatile chemicals that destroy cells.

Free radicals can induce oxidative stress, which can lead to cell damage. However, antioxidant molecules protect against oxidative stress caused by free radicals.

Raspberry antioxidants also aid in the reduction of inflammation, which is a known cause of premature aging. In addition, raspberries’ natural defensive chemicals also help repair DNA and inhibit enzymes that cause arthritis pain.

May Protect You From Cancer

Raspberries include antioxidants and anti-inflammatory chemicals that may help protect against cancer. Some data suggest that these chemicals limit cancer cell proliferation. Raspberries are just a few plant meals containing ellagitannins and anthocyanins.

Phytochemicals include ellagitannins and anthocyanins. Phytochemicals are antioxidants with anti-cancer effects.

Are High in Fiber

Raspberries have the highest dietary fiber content of any whole food, with 6.5 grams per 100 grams.

Fiber provides several health benefits, including:

  • Contributes to completeness
  • It slows digestion, which lowers blood sugar.
  • Promotes intestinal health

Raspberry fiber also promotes the growth of healthy intestinal bacteria. As a result, increasing fiber consumption may affect gut microbes. This can benefit those suffering from obesity, metabolic syndrome, and other chronic gastrointestinal disorders.

May Help Prevent Diabetes

A 2019 study published randomly assigned 32 adults aged 20 to 60 to one of three breakfast dishes. The calories and macronutrients in each meal were comparable.

They did, however, have varying amounts of frozen red raspberries: one meal had no raspberries, another had one cup, and the third had two cups.

Researchers discovered that eating more raspberries reduced the insulin required to maintain blood sugar levels in people at risk of diabetes. For example, those who ate two cups of red raspberries had lower blood sugar levels than those who ate none.

Sharpen Your Brain and Memory

Raspberries aid in preventing oxidative stress, which is caused by an imbalance between cell-damaging free radicals and the body’s ability to combat their adverse effects.

Raspberries are a top brain-supporting food because oxidative stress is a risk factor in disorders like Alzheimer’s and Parkinson’s.

Berries’ flavonoids have also been demonstrated to boost coordination, memory, and mood. Berries also aid brain housekeeping by removing harmful proteins linked to brain dysfunction.

How To Add More Raspberries to Your Meals

Raspberries are a lovely and delicious complement to many cuisines and work well in sweet and savory dishes. Try any of the recipes below for a quick way to incorporate raspberries into your regular meals or snacks:

Oatmeal or overnight oats, garden salads, whole grain side dishes, and desserts are all great places to put them.
From two-ingredient banana egg pancakes to broiled fish or oven-roasted vegetables, slightly mash them to form a vibrant sauce.
Blend frozen raspberries into smoothies, or thaw and use fresh.

You can also make a fake cobbler by warming frozen raspberries on the stovetop with freshly grated ginger root and cinnamon. Top with crumbled almond butter, rolled oats, chopped almonds, shredded coconut, or shaved dark chocolate.

Frozen, thawed, or fresh raspberries are also delicious when combined with almonds, pumpkin seeds, dark chocolate squares, nut butter, or spiced tahini.

Learn more: What Are the Health Benefits of Spinach?

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