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Delicious raspberries are low in calories and saturated fats but are rich source of dietary fiber, and antioxidants. 100 g berries hold just 52 calories but provide 6.5 g of fiber (16% of daily recommended intake).
Raspberries have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that the antioxidant compounds in these berries play potential role against cancer, aging, inflammation, and neuro-degenerative diseases.
Xylitol is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol carries just 9.6 calories as compared to 15 calories in sugar. Xylitol absorbs more slowly in the intestines than sugar and does not contribute to high glycemic index, and thus, can be helpful in diabetics.
Fresh raspberries are an excellent sources of vitamin-C, which is also a powerful natural antioxidant. 100 g berries provide 26.2 mg or about 47% of DRI of vitamin C. Consumption of fruits rich in vitamin C helps the human body develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals.
Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E. In addition to the above-mentioned antioxidants, it is also rich in several other health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and β-carotene, albeit in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and
various disease
processes.
Raspberry has an ORAC value (oxygen radical absorbance capacity) of about 4900 µmol TE per 100 grams, crediting it among the top-ranked ORAC fruits.
Raspberries contain a good amount of minerals like potassium, manganese, copper, iron and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
They are rich in B-complex group of vitamins and vitamin K. The berries contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein, and fats.
Helps to Lose
Weight: This fruit is high in dietary fibre and manganese. Fibre aids in
slowing down the digestive process so that you will feel full for longer. The
trace mineral manganese keeps your metabolic rate high, and thereby burns fat.
If you are looking for a delicious and effective way to lose weight,
raspberries can be the best natural option.
Reduces Wrinkles: Raspberries work like magic on wrinkles. They can be used as a
natural face mask. They also protect the skin against the sun’s rays. The
antioxidant powers of vitamin C effectively reduce the age spots and
discoloration. By filling in minor wrinkles, they can help you restore your
youthful appearance. They can be made into great facial masks for glowing skin;
you just need to mix 1 cup of plain yogurt and 2 cups of fresh raspberries,
then blend the mixture until it becomes completely smooth. Apply the mixture to
your entire face and keep it on for 15 minutes. Then, wash it off with tepid
water.
Prevents Macular
Degeneration: Three servings of raspberries per day can
prove to be a brilliant natural remedy for macular degeneration. Macular
degeneration is an age-related medical condition that affects your vision. This
leads to a loss of vision in the midpoint of the visual field due to damage to
the retina. This can occur in both “dry” and “wet” forms. You can add these
berries to your morning cereal or lunchtime yogurt. You can alter the taste and
look of any green salad with a handful of these fresh raspberries and an
addition of balsamic vinegar. You can also mix the frozen raspberries with a
spoonful of honey and some vanilla soy milk, then freeze this mixture for 20
minutes and spoon it into serving cups. Garnish with mint and enjoy the healthy
treat. (Read more: The New Healing Herbs: The Classic Guide to Nature’s Best
Medicines by Michael Castleman)
Prevents Infections
and Cancer: As mentioned earlier, raspberries are an
excellent antioxidant-laden food that contain ellagic acid. They efficiently
stop undesirable damage to cell membranes by neutralizing free radicals.
Ellagic acid is a phytonutrient component of raspberries with key substances
like kaempferol, quercetin, and the cyanidin-based molecules called
cyanidin-3-rutinoside and cyanidin-3-glucosylrutinoside. These flavonoid
molecules are again broken into anthocyanins, which give raspberries their
rich, red colour. The anthocyanins of raspberries are responsible for their
unique antioxidant properties and also some antimicrobial ones. This promptly
cuts down the overgrowth of certain bacteria and fungi in the body. These
growths often lead to different vaginal infections and sometimes even result in
irritable bowel syndrome.
Furthermore, recent studies have suggested
that raspberries may have cancer shielding properties. Some research was done
with animals that have concluded that raspberries have the potential to
obstruct cancer cell proliferation and tumour development in different parts of
the body, including the colon.
Promotes Optimal
Health: Raspberries, blackberries and muscadine grapes all have
metalloproteinase enzymes. These are essential for the development and renovation
of tissues, however if they are produced in abnormally high amounts, they may
act as a catalyst for cancer development. They have high amounts of vitamin C,
riboflavin, folate, magnesium, manganese, niacin, potassium and copper. This
makes them a complete fruit to offer overall, healthy prosperity.
Promotes Feminine
Health: Some documentation has suggested that raspberries are also good
specifically for women. They are good for single women, pregnant women, and
lactating mothers. (Read more: Smart medicine for a healthier child by Janet
Zand, Robert Rountree, Bob Rountree, Rachel Walton) Raspberry leaves can be
used as herbal teas for single women, which regulate menstrual cycles and
decrease excessively heavy menstrual flows. For pregnant women, raspberry tea
successfully relieves nausea, prevents haemorrhage, reduces pain and helps in
childbirth. For lactating mothers, raspberry tea or eating the fruit will help
to increase the production of breast milk.
Strengthens Immune
System: Raspberries are rich in effective antioxidants as well
phytonutrients. These elements proficiently reinforce your immune system and
help your body to fight disease.
High Nutrient Value:
Other than the outstanding phytonutrient content, raspberries
are rich in traditional nutrients, primarily in the antioxidant and B vitamin
categories. As mentioned earlier, they are excellent source of manganese and
vitamin C, two important antioxidant nutrients that protects the body’s tissue
from oxygen-related damage. Raspberries are also good sources of riboflavin,
niacin, folate, magnesium, potassium and copper. When complimented with a
strong B vitamin and mineral content, they are termed as “excellent” sources of
dietary fibre. The nutrient content of raspberries make them a great fruit
choice for having a negligible effect on blood sugar level.
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