Fun fact: Raspberries are a leading source of “ellagic acid”, which helps protect the body from cancer
One of the more popular berries are the red-pink raspberries. With its origin in Europe, raspberries, scientifically known as Rubus idaeus, are now grown in regions with temperate climate around the world. Such berries are also popular as an ingredient in making overnight oats, a healthy go-to breakfast primarily for busy people. The sweet and juicy raspberries are packed with lots of nutrients that are ideal for the body.
According to the United States Department of Agriculture (USDA), 100 grams of raspberries contain only 52 calories with zero cholesterol. It is also a good source of saturated fat, the healthier version of fats that are essential for hormone and energy production.
It also produces a good quantity of carbohydrates, which keeps the muscles and central nervous system working. The 6.5g of dietary fiber, which is 16% of the daily-recommended intake, stimulates movement in the intestine thus improving bowel movement. It also helps to make you feel full faster to effectively control hunger.
Raspberries are excellent source of vitamin C with 26.2g or 47% DRI. It develops body resistance against infectious elements. And as an antioxidant, it fights harmful free radicals that lead to certain diseases.
This fruit also provides significant amount of vitamins E and K. Vitamin E, with 9% DRI, normalizes cells and tissues. It likewise protects red blood cells. Vitamin K, on the other hand, with 6.5% DRI is highly important in blood clotting and to keep liver healthy.
What makes raspberry healthier is the Xylitol, with 9.6 calories for every teaspoonful as compared to 15 calories in a teaspoon of sugar.
Aside from the abovementioned vitamins, raspberries are also great source of minerals including manganese, copper, potassium, and iron. The 29% DRI of manganese found in raspberries help in converting fats and protein into energy as well as in the formation of bones and cartilage, the latter being useful for wound healing. Copper, with 10% DRI, likewise assists in bone formation as well as in the formation of red blood cells and in the metabolism of iron. Iron, with 8.5% DRI, interacts with copper in the creation of red blood cells as it functions in DNA synthesis. Lastly, the 3% DRI of potassium works for fluid balance in the body.
The vitamins including the different flavonoid phytochemicals make raspberries a rich source of antioxidants that the human body needs.
The Crucial Health Benefits of Raspberries
Promotes Heart Health
Raspberry is one of the fruits that are known to be very heart-healthy. This is due to the fact that raspberries are very abundant in powerful antioxidants that stabilize overall heart condition. Raspberry contains flavanoids which are one of the most effective antioxidants that can optimize not only the function of the heart but also those of other body parts. Flavanoids prevents inflammation through avoiding buildup of platelet. This anti-oxidant also regulates blood pressure relaxing the veins and arteries to optimize the circulation of blood from and to the heart. It also strengthens the artery walls to reduce risks of blood clots, stroke, or worst heart attack.
Raspberries are excellent source of fiber that is known to regulate proper digestion. It also has high water content that helps smooth out the digestive process. Its water content also bulks up stool for regular bowel movement. It is very important that the digestive process is carried on accordingly because this is the part that the body absorbs the nutrients extracted from the food we intake. This is the primary and first step of digestion. Food breakdown is the first important part of the process. This part is when nutrients are extracted from the food that is then transported to the body parts that need such nutrients. If the food is not properly breakdown, the body will lack the vitamins and minerals it needs for optimal functioning. This can cause irregularities that lead to sickness. If you associate raspberries in your diet, you cannot only assure that proper food breakdown is maintained, you can also ascertain that proper bowel movement is regulated thus avoiding issues like constipation.
Obesity is one of the stepping stones to many illnesses that can cause you your life. Raspberries are proven to positively affect weight management because of the two powerful compounds called ketone and tiliroside. These properties are very effective anti-oxidants that cleanse the body from toxins that are very fattening. Raspberries are one of the rare sources of ketone. This property cannot be found in any other fruits and vegetables. Ketone heightens the fat metabolism in the body thus increasing oxygen consumption. This will result to lesser fat deposits especially in the fat cells. Consumption of raspberries also slows down the pancreatic lipase activity. This is a digestive enzyme that absorbs fat. If pancreatic lipase is slowed down, the body will be able to absorb less fat that prevents obesity. Its tiliroside content is one of the most special types of flavanoids that avoids inflammation that results to development of unwanted fats.
Prevents Type 2 Diabetes
Type 2 diabetes is often caused by insufficient amounts of adiponectin in the body. Raspberries have adiponectin production effects. Insufficiency of adiponectin in the body triggers abnormality in the blood fats and blood sugar as well. This will help in regulating normal levels of sugar and insulin in the body. Because of the tiliroside, which are special flavanoids, raspberry consumption can help in preventing and even treating diabetes.
Reduces Risks of Cancer
Because of the fact that raspberries are very rich in antioxidant and anti-inflammatory compounds, it has been proven that their consumption can reduce risks of cancer. Cancer is triggered by excessive chronic inflammation and chronic oxidative stress. These activities in the body cause the production of cancer cells. If the body is infused with fruits, like raspberries, that are rich in anti-oxidants and anti-inflammatory properties, the possibility of cancer formation is lessened. Studies proved that raspberries can help in preventing prostate, breast, colon, cervix, and esophagus cancer.
Raspberries are rich in Vitamin C. Vitamin C is one of the most essential vitamins that the body needs. Vitamin C stabilizes overall health. It is important for us to restore Vitamin C levels in the body on a daily manner. With enough Vitamin C levels in the body, defense from common diseases is established. The body will become more resilient to infections, cough, cold, etc. Vitamin C cleanses the body on a cellular level. It stops accumulation of free radicals that causes irregularities that leads to disease and illness. Adequate amount of Vitamin C in the body also defies ageing.
Betters Eye Health
Adding raspberries to your diet will help in maintaining healthy eyes and clear vision. It protects your eyes especially your retina from damages and bacteria that can cause infections, disorders, and even blindness. As we age, our eyes become more expose to damage. It is important that we protect our eyes from age-related damage and it can be done through regular consumption of raspberries. Raspberry’s Ellagic acid is also proven to sharpen vision and prevent free radical formation.
Books on Growing Berries
- 5 Different Types of Berries & The Important Health Benefits They Provide
- Health Benefits of Blueberries
- Health Benefits of Strawberries
- Health Benefits of Blackberries
- Health Benefits of Goji Berries
- Fun Facts of Raspberries