14 Nutrition and Health Benefits of Raspberries

Can you imagine a breakfast bowl decorated with some sumptuous raspberries? Raspberries are hailed as nature’s candy and are blessed with numerous health benefits. It has only 64 calories and has a very low GI index. Consumption of raspberries can greatly improve your health when consumed in the right quantities. In this article, we will take a look at the Raspberries Nutrition Value and health benefits.

Raspberries Nutrition Value-

Raspberries have an excellent nutritional profile which makes them an excellent candidate when it comes to one of the healthiest foods on the planet. Let us take a look at its profile closely (based on 1 cup of fresh raspberries):

  1. It can load you up with 32.2 mg of Vitamin C. The daily recommended intake of Vitamin C as per the FDA is 65 to 90 milligrams.
  2. It has 0.8 mg of Manganese. The daily recommended intake of Manganese as per FDA is 5 mg.
  3. It has 10 mcg of Vitamin K. The daily recommended intake of Vitamin K as per FDA is 90 mcg.
  4. It has 0.1 mg of Copper. The daily recommended intake of Copper as per FDA is 2 mg.
  5. It has 22 mg of Magnesium. The daily recommended intake of Magnesium as per FDA is 320 mg-420 mg/

14 Health Benefits of Raspberries

1. It is great for heart’s health

Raspberries are loaded with flavonoids which are extremely beneficial for the heart. It contains anthocyanin which reduces any inflammation which poses a risk of cardiovascular diseases. As per research conducted, consumption of 0.2 mg of anthocyanin on a daily basis can significantly cut down on risk of heart diseases faced by post menopausal women. Anthocynanins reduce oxidative damage to the cells and this plays a very critical role in reducing any inflammation of the heart.

2. It is full of fiber

Raspberries are a great source of fiber for the body. 100 g of raspberries contain 7 g of dietary fiber. The daily recommended intake of dietary fiber is 30 g. Fiber helps in maintaining good gut health and keeping our bowel movements clear of any obstruction. Fiber also helps in maintaining good heart health by lowering cholesterol levels.

3. It maintains good eye health

The presence of good amounts of flavonoids and polyphenolic compounds in raspberries helps in maintaining great eye health. Anthocyanin which is a type of flavinoid helps in reducing the risk of cataracts and maintaining corneal health and blood vessels in the various parts of the eye.

4. It aids in weight loss

Since raspberries are full of fiber, it makes it an excellent candidate when it comes to weight loss. Optimal intake of fiber keeps us fuller for longer thereby craving our hunger pangs and aiding in weight loss. Special type of ketones are also found in raspberries which are crucial in speeding up fat metabolism and according to medical research, could be a major reason why raspberries help in losing those extra pounds.

5. Regulates menstrual cycle

Raspberries are also excellent in regulating menstrual cycle in females. It reduces painful menstrual cramps. Raspberries contain certain compounds which serve as a uterine tonic and help ease painful cramps during those difficult days by relaxing the uterine muscles.

6. Strengthens immune system

Raspberries are loaded with antioxidants which are important in maintaining and strengthening the immune system.  Vitamin C is very critical in maintaining immune system and raspberries are loaded with the same. This makes them an ideal candidate when it comes to deal with those pesky colds.

7. Aids in growth of hair

Raspberries also contain folate which is essential in promoting good growth of hair. Folate helps in the formation of healthy red blood cells which supply oxygen to the body. Adequate supply of oxygen is helpful in the growth of hair. Raspberries also contain good amounts of magnesium and silicon which are responsible for the maintenance of healthy hair.

8. Helps in treating eczema

Raspberries due to its anti-inflammatory properties is an excellent remedy when it comes to treatment of eczema. In case of eczema, consider adding a few drops of raspberry oil to your regular moisturiser and apply a thick layer of the same to the affected areas.

9. Reduces wrinkles

Raspberries are also a preferred choice for treating wrinkles. Raspberries are loaded with anti-oxidants and abundant amounts of  Vitamin C. These are extremely helpful in treating appearance of age spots and wrinkles and give you the youthful appearance you deserve. You can make a quick face mask by mashing a cup of raspberries and adding it to  one cup of yogurt. Add a few drops of Vitamin C serum to this and apply it on your face. Leave it for 15 mins and wash it off with lukewarm water. Continue applying the mask regularly until you see benefits.

10. Improves digestion

Raspberries can also aid in digestion if consumed in the right quantities. Due it to its high fiber content, it keeps the gastrointestinal tract happy and aids in better digestion. However, you need to be careful of the small seeds of raspberries which may irritate your gut if you do not monitor the intake of raspberries.

11. Aids in arthritis

The polyphenols in raspberries are very helpful in the treatment of arthritis. They are also rich in anthocyanin which helps in keeping the inflammation in check. Consumption of raspberries on a regular basis can significantly provide relief against arthritis.

12. Helps to fight cancer

Raspberries are rich in ellagic acid which has been proven to be an anti-cancer agent. Ellagic acid is an antioxidant which fights the carcinogens and slows down the growth of cancer. Daily consumption of raspberries can be especially beneficial in preventing cancer of stomach, oesophagus and skin. Ellagic acid is also helpful in deactivating specific carcinogens which are responsible for the cancer of colon. Raspberries are also responsible in slowing down the growth of cervical cancer cells.

13. Helps in fighting diabetes

Raspberries are very rich in phytonutrients which have been found to keep the insulin levels in check and help in keeping type 2 diabetes in check. Therefore, consumption of raspberries is recommended in the diets of people who suffer from diabetes.

14. Promotes health of tissues

Raspberries with its rich nutrient profile is helpful in promoting the health of the tissues in the body. Raspberries are loaded with Vitamin C which is important in the formation of scar tissues. Scar tissues are important for healing wounds and scars. It also contains collagen which is important in the formation of blood vessels, skin and tissues.

How to consume raspberries

Raspberries can be consumed in various ways. Most people prefer to consume raw raspberries or add it to their breakfast bowls. However, there are several sumptuous recipes which can be whipped in a jiffy to help you enjoy your raspberries even more. So here we present to you three quick raspberry recipes which you can try at the comfort of your home and enjoy it to the fullest.

Raspberry smoothie

Add 1 cup of raw raspberries to 10 tablespoons of yogurt and 1 cup of cold water. Add two spoons of flax seeds and chia seeds to the mixture. Mix it all up in a blender and add some chopped almonds on top. Enjoy your raspberry smoothie!

Baked raspberry french toast

Add a twist to your regular french toast by baking it instead of frying it. When you put the baking tray in the oven, add a handful of raspberries on top. Enjoy the slight toasted and baked  raspberries and enjoy this decadent and sweet breakfast.

Raspberry mint tea

Prepare a pulp of raspberry and mint leaves. Make your regular tea  and add the pulp into the tea. Mix well and then strain the tea out. Enjoy your freshly brewed raspberry mint tea.

You should also check out black raspberries which look like blackberries but are way superior in nutrition.


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