Here are seven health benefits of raspberries and simple ways to use them in dishes and snacks fresh or frozen.
Rich in nutrients
According to the Department of Agriculture, 100 grams of raspberries contain 23 milligrams of vitamin C. According to the U.S. National Institutes of Health, this amount is equivalent to about 30 percent of the minimum daily intake of vitamin C for women. Vitamin C supports immunity and skin health as well as collagen production.
In addition, according to a study published in the Journal of the American College of Nutrition, vitamin C in raspberries increases the body's ability to burn fat.
Raspberries also contain manganese, calcium and vitamin K, which help maintain bone health. They also contain small amounts of vitamin E, B vitamins, magnesium, copper, iron and potassium, according to the Department of Agriculture.
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Low in carbs.
Raspberries are also one of the fruits with the lowest sugar content, just 2.7 g per 100 g, according to the Department of Agriculture, compared to 13 g in a small apple.
It's the perfect fruit for those who love sweets and want to cut back on their sugar intake.
Rich in antioxidants for anti-aging effects
Raspberries are a rich source of antioxidants, including high levels of vitamin C.
According to a 2015 study published in the journal Molecules, the greater the consumption of antioxidant-rich fruits such as raspberries, the lower the risk of developing chronic stress-related diseases. These diseases include cardiovascular disease, cancer and death from all causes.
According to the National Institutes of Health, antioxidants are industrial or natural substances. Antioxidants can prevent or slow some types of cellular damage. The body naturally produces free radicals when you exercise, turn food into energy, are exposed to tobacco smoke, air pollution or sunlight. Free radicals are highly unstable molecules that can damage cells.
Free radicals cause "oxidative stress" and provoke cell damage. However, according to a 2017 Oxidative Medicine and Cellular Longevity study, antioxidant molecules counteract free radical-induced oxidative stress.
Raspberry antioxidants also help reduce inflammation, which is known to trigger premature aging. Raspberry's natural protective substances also support DNA repair and block enzymes that provoke arthritis pain.
Protects against cancer
Antioxidants and anti-inflammatory compounds found in raspberries are thought to prevent cancer. According to a 2016 study in the journal Advanced Nutrition, raspberries are one of the few plant foods that supply ellagitannins and anthocyanins.
Ellagitannins and anthocyanins are phytochemicals; according to a 2015 Molecules study, phytochemicals are antioxidants and may have anti-cancer properties.
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High fiber content.
According to a study by Advanced Nutrition, raspberries are the highest of all dietary sources of dietary fiber, providing 6.5 g per 100 g, equivalent to one-third of the minimum daily allowance.
According to the National Library of Medicine, dietary fiber has the following health benefits
Provides a sense of satiety
Lowers blood glucose levels by slowing down digestion
Maintains the health of the digestive system.
Raspberry fiber also promotes the growth of beneficial intestinal bacteria. What's more, a 2021 Nutrients article stresses that increasing fiber intake can lead to changes in gut bacteria. And it could have a positive effect on people with obesity, metabolic syndrome and other chronic gut diseases.
Potential for preventing diabetes
In a 2019 study published in the journal Obesity, 32 adults aged 20-60 were randomly assigned to three breakfast meals. Each meal was similar in calories and macronutrients.
However, the servings of frozen red raspberries were different: the first serving had no raspberries, the second had one cup, and the third had two cups of raspberries.Eating more raspberries was found to reduce the amount of insulin needed to regulate blood glucose levels in people at risk of developing diabetes. Blood glucose levels were lower in those who ate two cups of red raspberries than in those who ate none.
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Strengthens the brain and memory
Raspberries help the body cope with oxidative stress, an imbalance between cell-destroying free radicals and the body's ability to fight them.
Oxidative stress is a risk factor for diseases such as Alzheimer's and Parkinson's, making raspberries one of the best brain-supporting foods. 2022 Scientific Reports study found that flavonoids in berries can improve coordination, memory and mood. and mood. The berries are also thought to promote general brain "cleaning" by removing harmful proteins that can lead to brain dysfunction.
How to incorporate raspberries into your diet
Raspberries are a wonderful and delicious addition to both sweet and savory dishes. If you want to easily incorporate raspberries into your daily meals and snacks, try these recipes
Add them to oatmeal, overnight oatmeal, garden salads, whole grain side dishes and desserts.
Make a bright sauce by mixing a few bananas with egg pancakes, baked fish or oven-baked vegetables.
Frozen raspberries can be added to smoothies or thawed and used as fresh.
Add fresh grated ginger and cinnamon to the frozen raspberries and heat over low heat on the burner for a cobbler-style dessert. Top with almond butter or oatmeal, chopped nuts, coconut shavings or grated dark chocolate.
Frozen, thawed and fresh raspberries are also a great snack when combined with nuts, pumpkin seeds and dark chocolate, as well as nut butters or spiced tahini.
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A brief overview.
Raspberries have a number of health benefits. Raspberries contain many nutrients that help maintain good health and can protect against chronic diseases. In addition, raspberries satisfy any sweet tooth's taste without containing a lot of sugar.
Frozen or fresh raspberries can be included in daily meals and snacks. They can be served for breakfast, in smoothies or on bread. However you eat raspberries, you can get the health benefits.
