Red raspberries (Rubus idaeus L.) are unique berries with a rich history, delicious, and nutritious. These sweet, tart berries naturally occurring in a plant species in the rose family. They have many essential micronutrients and bioactive composition, which assesses to promote the potential benefits of red raspberries.
Red raspberries are increasingly appreciated for their culinary versatility and many animal and human studies. These accompany increasing research, publications, and media communications describing their potential role in health and wellness.
Notably, key areas of research include the bioavailability of specific components of red raspberries, including their cardiovascular disease, diabetes mellitus, metabolites description, effects on oxidative stress and inflammation, and antimicrobial properties.
In this article, we explore the nutritional value, uses, and health benefits of raspberries.
Red Raspberries Nutrition Facts
These sweet, tart berries have many nutrients, that help us to get many types of health benefits. One cup (100 grams) of red raspberries provides:
- Calories: 64
- Carbs: 11.9 grams
- Fiber: 6.6 grams
- Protein: 1.2 grams
- Fat: .65 grams
- Vitamin C: 51% of the RDI
- Manganese: 40% of the RDI
- Vitamin K: 11% of the RDI
- Vitamin E: 5% of the RDI
- B vitamins: 4–5% of the RDI
- Iron: 5% of the RDI
- Magnesium: 6% of the RDI
- Phosphorus: 4% of the RDI
- Potassium: 5% of the RDI
- Copper: 5% of the RDI
- Alpha carotene: 19.7 mcg
- Beta carotene: 14.8 mcg
Red raspberries are among the highest whole food sources of dietary fiber, providing 6.5 g/100 g of fresh weight.
They are also a good source of vitamin C, magnesium, and many other nutrients, such as potassium, vitamin K, vitamin B6, calcium, and iron.
Raspberries rank close to the top of all fruits due to their antioxidant properties.
They contain several essential micronutrients ellagitannins and anthocyanins, which give them their red color.
Anthocyanins are the pigments responsible for imparting color to the flowers and fruits of plants. They are known to have strong antioxidant properties. The flavonoid anthocyanins are widely used in the food industry due to their health benefits and stability.
Red Raspberries Benefits
Raspberries may positively impact your health problems due to their delicious taste and healing properties.
Apart from this, the side effects of latham red raspberries fruit are also very less compared to other foods. Let us know what are the benefits and health benefits of eating raspberries.
Obesity And Weight Management
The amount of fat in raspberries is very low while they are high in fiber. Therefore, consuming them can provide extra calories without increasing the weight.
Raspberries also contain a good amount of naturally occurring chemical substances, water and potassium, which can protect your body from dehydration and its side effects. In this way, eating whole, fresh raspberries can control weight.
According to some studies, if raspberry ketones are taken with vitamin C, it can prove to be helpful in reducing obesity.
Blood Sugar Control
Although the GI for raspberries has not been determined, most berries fall in the low-glycemic category.
Raspberries can help balance blood glucose levels due to their high fiber and tannin content.
Studies related to the properties of red raspberries suggest that they may also reduce or improve problems in individuals with type 2 diabetes. The phytonutrients in raspberries help to regulate the balance of insulin.
Anti-oxidants present in raspberry are may be helpful in keeping the body away from many diseases. Immunity can be strengthened by including raspberries in the diet. Strong immunity can help protect against infection.
Regular consumption of red raspberries can reduce the risk of heart disease.
In fact, red raspberries contain antioxidants such as anthocyanins and elergitannins, which play an important role in reducing damage and inflammation related to heart disease. These can help in reducing or balancing harmful cholesterol ie LDL, due to which may reduce many cardiovascular diseases. (study)
An additional promising benefit is due to the high concentration of vitamin C and fiber in red raspberries.
According to some studies, foods containing vitamin C can protect against colorectal cancer in the esophagus.
A lot of research on the ellagic acid. It acts as an antioxidant. Ellagic acid potentially slows the growth of cancer as well as the progression of tumors that have already formed.
Like cranberry , red raspberries are also a good sources of vitamin C and anthocyanin.
Animal studies have shown red raspberries extracts may help reduce inflammation and OA symptoms. the bioactive compounds lower system-wide inflammation. (study)
Red Raspberries contain a good amount of Vitamin C, Vitamin A, and the antioxidant zeaxanthin, which filters out harmful blue light rays.
Apart from this, antioxidants like phenol in golden berries protect the membrane of the eyes. It produces watery fluid in the eyes, which helps in cleaning the eyes. The ellagic acid present in it is also an active component of healthy vision.
Red Raspberries Uses
Raspberries harvested during the summer and fall have a shorter shelf life, at which time fresh raspberries will be best.
Raspberries should be refrigerated in the packaging, protecting it from anything that gets crushed or moldy.
Keep in mind that frozen raspberries may getting added sugar.Look for them without added sweeteners.
- Make a fresh red raspberry juice.
- Raspberry is a versatile fruit that you can easily add to breakfast, cereal or oatmeal, lunch, dinner or dessert.
- You can also eat it with fruit salad.
- Raspberries can be eaten by using them in cakes or in other desserts.
- If you want, consume raspberries directly.
Red Raspberries contain several important nutrients and powerful plant compounds- low in calories that benefit your health.
Antioxidants in Red Raspberries, such as anthocyanins and elergitannins, reduce inflammation and may help protect against cancer, heart disease and may reduce disease risk.
For the getting most benefits of red raspberries, choose fresh, red and fragile. Eat them quickly after buying. Purchase frozen to use at any time but read labels closely to added sugar.
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