2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Raspberries are the edible fruits of the plant species of the rose family. There are many types of raspberries - including black, purple and golden, but the most common is the red raspberry or Rubus idaeus.
Red raspberries are a native species to Europe and North Asia and are grown in temperate regions of the world. Most American raspberries are grown in California, Washington and Oregon.
These sweet fruits have a short shelf life and are harvested only during the summer and autumn months. For these reasons, raspberries are best eaten shortly after purchase.
In this article we will explore the nutritional value and the health benefits of raspberries.
Raspberries are low in calories and full of nutrients;
Raspberries provide us with a lot of nutrients when we consume them, even though they are low in calories;
One cup (123 g) of red raspberries contains:
Calories: 64
Fiber: 8 grams
Protein: 1.5 grams
Fat: 0.8 grams
Vitamin C: 54% of the reference daily intake (RDI)
Manganese: 41% of the reference daily intake
Vitamin K: 12% of the reference daily intake
Vitamin E: 5% of the reference daily intake
B vitamins: 4-6% of the reference daily intake
Iron: 5% of the reference daily intake
Magnesium: 7% of the reference daily intake
Phosphorus: 4% of the reference daily intake
Potassium: 5% of the reference daily intake
Honey: 6% of the reference daily intake
Raspberries are a large source of fiber, containing 8 grams per 1 cup (123 grams of fruit) or 32% and 21% respectively of the reference daily intake for women and men.
They provide more than half of the essential vitamin C per day, a water-soluble nutrient that is essential for immune function and iron absorption.
Raspberries also contain small amounts of vitamin A, thiamine, riboflavin, vitamin B6, calcium and zinc.
Raspberries are powerful antioxidants and can reduce the risk of disease. Antioxidants are plant compounds that help cells fight and recover from oxidative stress. Oxidative stress is associated with a higher risk of cancer, diabetes, cardiovascular disease and other diseases.
A review of animal studies suggests that raspberries and raspberry extracts have anti-inflammatory and antioxidant effects that can reduce the risk of chronic diseases such as cardiovascular disease, diabetes, obesity and cancer.
An 8-week study in obese diabetic mice showed that those fed lyophilized red raspberry, show fewer signs of inflammation and oxidative stress than the control group.
Another study in mice found that ellagic acid, one of the antioxidants in raspberries, could not only prevent oxidative damage but also repair damaged DNA.
Raspberries are unlikely to raise blood sugar levels. The glycemic index (GI) is a measure of how fast a food raises your blood sugar. Although the GI for raspberries has not been determined, most fruits fall into the low-glycemic category.
In animal studies, mice fed lyophilized red raspberries with a high-fat diet had lower blood sugar than the control group.
The benefits of raspberries are indisputable, so it is good to consume them seasonally, as they provide many useful substances for the body.
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