7 Benefits of Raspberries for Your Health

 You might be surprised by raspberries' powerful health benefits. 

Whether they are frozen or fresh, raspberries are a tasty treat any time of year. These lovely gems have an outstanding nutritional profile that elevates them to one of the healthiest options in the produce section in addition to being delicious and adaptable. Here are 7 health advantages of raspberries, as well as quick and easy ways to add fresh and frozen varieties to meals and snacks.

There Are Many Nutrients in Raspberries

The US Department of Agriculture estimates that 100 grams of raspberries have 23 mg of vitamin C. (USDA). The National Institutes of Health (NIH) estimate that this supports collagen production, immunity, and skin health at about 30% of the minimum daily requirement for vitamin C for women.

Additionally, study published in the Journal of the American College of Nutrition shows that the vitamin C in raspberries enhances your body's capacity to burn fat.

Additionally, raspberries include manganese, calcium, and vitamin K, all of which are important for bone health. According to the USDA, they also include minor levels of vitamin E, B vitamins, magnesium, copper, iron, and potassium.

They're Low in Sugar

According to the USDA, raspberries have one of the lowest sugar content of any fruit, with only 2.7 grams per 100 grams, compared to around 13 grams in one small apple. They are therefore a fantastic choice for anyone with a sweet craving who wishes to limit their intake of sugar in general.

They're Rich in Anti-aging Antioxidants

Raspberries have a high vitamin C concentration, making them powerful antioxidants.

Studies have shown, according to the Harvard School of Public Health (HSPH), that eating more antioxidant-rich fruits like raspberries reduces your risk of developing chronic stress-related illnesses like cancer, cardiovascular disease, and all-cause mortality.

According to the NIH, antioxidants are artificial or natural compounds that could stop or postpone various types of cell damage. Your body naturally produces free radicals when you exercise, when your body transforms food into energy, or when you are exposed to cigarette smoke, air pollution, or sunlight. These compounds are very unstable.

Free radicals may result in "oxidative stress," which can result in cell damage. However, it has been demonstrated in lab studies that antioxidant molecules can reduce the oxidative stress brought on by free radicals.

Antioxidants from raspberries also work to lessen inflammation, which is a known cause of early aging. Better DNA repair and the inhibition of enzymes that cause arthritis pain are two additional benefits of raspberries' naturally occurring defensive compounds.

They Can Protect You From Cancer

By limiting the growth of cancer cells, raspberry antioxidants and anti-inflammatory chemicals are linked to cancer prevention. According to a 2016 study in Advanced Nutrition, raspberries are one of the few plant foods that serve as a source of ellagitannins and anthocyanins.

According to a 2019 article from European Food Research and Technology, ellagitannins and anthocyanins are phytochemicals, or classes of antioxidants, that are thought to have cancer-fighting qualities.

Raspberries Are High in Fiber

According to the Advanced Nutrition study, raspberries are one of the highest whole food sources of dietary fiber, giving 6.5 g/100 g, or a third of the daily minimum target. According to Medline Plus from the National Library of Medicine, this fiber also aids in satiety, lowers blood sugar by delaying digestion, and promotes a healthy digestive system.

Additionally, raspberry fiber promotes the growth of good intestinal bacteria. In fact, a 2021 Nutrients article emphasized that there is scientific evidence to support the idea that increasing dietary fiber intake can change gut flora, which may benefit those who have chronic gut disorders including obesity and metabolic syndrome.

They May Help Prevent Diabetes

32 adults between the ages of 20 and 60 were randomly assigned to receive three breakfast meals in a 2019 study published in the journal Obesity. The portions of frozen red raspberries in each meal varied, with the first offering no raspberries at all, the second offering one cup, and the third offering two cups. All of the meals were comparable in terms of calories and macronutrients.

Researchers discovered that eating more raspberries decreased the amount of insulin required to control blood sugar levels in people at risk for diabetes. In actuality, individuals who consumed two cups of red raspberries had lower blood sugar levels than those who didn't.

Raspberries Improve Memory and Brain Activity

Raspberries, as mentioned above, help to reduce oxidative stress, which is essentially an imbalance between the body's capacity to fight off free radicals that cause cell damage and their creation.

Raspberries are one of the best foods for strengthening the brain because oxidative stress is a contributing element in conditions like Alzheimer's and Parkinson's. According to Harvard Medical School, the flavonoids in berries have also been demonstrated to help with mood, memory, and coordination. And by removing harmful proteins linked to brain dysfunction, berries aid in general brain "housekeeping."

How to Increase the Use of Raspberries in Your Meals

Raspberries are a lovely and delicious complement to a variety of foods, and they go well with both sweet and savory recipes. Add them to sweets, salads in the garden, side dishes made with whole grains, and oatmeal or overnight oats. To produce a vibrant sauce for everything from two ingredient banana egg pancakes to broiled fish or oven-roasted vegetables, lightly mash them. Blend frozen raspberries into smoothies or use them fresh-style after thawing.

As the base for a fake cobbler, you can cook frozen raspberries on the stovetop with freshly grated ginger root, cinnamon, and (perhaps) a little amount of pure maple syrup. Chopped almonds, shredded coconut, chopped coconut, or shaved dark chocolate can be added on top. Raspberries, whether frozen, thawed, or fresh, are a delicious snack when combined with nuts, pumpkin seeds, or a few squares of dark chocolate, or when drizzling with nut butter or spiced tahini.

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