Raspberries-Bursting with Fiber, Vitamin C, and More

Raspberries are one of the most popular berries in the world. These small, juicy fruits taste sweet and tart and offer many health benefits.

Raspberries come in different colors, including red, black, purple, and gold. Red raspberries are the most common type you’ll find at the grocery store. Raspberries can be eaten raw or added to smoothies, baked goods, or other foods. The fruits contain vitamins, minerals, fiber and antioxidants that may help fight diseases.

Nutrients found in one cup of red raspberries include:

• Calories: 64
• Fiber: 8 g
• Vitamin C: 32.2 mg
• Potassium: 186 mg
• Magnesium: 27.1 mg
• Manganese: 0.824 mg
• Vitamin E: 1.07 mg
• Iron: 0.849 mg
• Phosphorus: 35.7 mg

Health Benefits of Raspberries

1. High in Fiber

When it comes to high-fiber foods, and high-fiber fruits, you really can’t beat the fiber content of raspberries. One cup of raspberries contains a whopping 8 grams of fiber.

Higher dietary fiber intake can have a range of benefits, and these include:

• Improving the blood sugar response to a carbohydrate-containing meal.
• Binding potential carcinogenic compounds in the intestinal tract.
• Improvements to gut health and digestion.
• Protecting against high blood pressure, high cholesterol, and obesity – risk factors for heart disease.

2. Packed with Vitamin C

In one cup of these dazzling berries, you’ll get 32.2 mg of vitamin C. This will help boost your immune system, brighten your skin, and promote healthy growth and repair within your body.

Your body needs vitamin C to produce collagen, a protein that promotes healthy skin and wound repair. Collagen is what gives your skin its structural support, elasticity, and hydration.

Research suggests that vitamins C and E in berries may improve your recall of information as you age. People who get higher levels of these vitamins from their diets have a lower risk of dementia.

3. Full of Manganese

The most concentrated mineral in raspberries is manganese. Manganese has a wealth of functions in the human body, and it is essential for optimal bone health, wound healing, and metabolism.

4. Contain Disease-Fighting Antioxidants

Raspberries contain high amounts of antioxidants and polyphenols. Research suggests these substances may provide some protection against cancer and other chronic diseases.

The notable polyphenols in raspberries are anthocyanins and ellagitannins. Anthocyanins are one of the most-researched polyphenols. Anthocyanin supplementation has been found to significantly lower total cholesterol and “bad” LDL cholesterol.

Ellagitannins have been found to benefit vascular function, thereby improving cardiovascular health.

Raspberries also contain the antioxidant zeaxanthin, which may help lessen a person’s risk of developing macular degeneration (an eye disease that causes blurry central vision).

Tasty Ways to Enjoy Raspberries

• Smoothies: Blend raspberries into any combination of produce-packed smoothies or smoothie bowls.
• Topping: Raspberries are the perfect topping or addition to cold or hot cereals, pancakes, and yogurt.
• Parfaits: The tart flavor of raspberries is also a tasty contrast to creamy yogurt and crunchy granola in a yogurt parfait.
• Jams: Try your hand at homemade jam using fresh raspberries. It won’t only taste incredible, but you can also regulate how much added sugar goes in.
• Baked Goods: Add raspberry jam or whole raspberries to muffins, cakes, crumbles, cobblers, cookies, scones, tarts, pancakes, and sweet breads.
• Beverages: Whether it’s plain water, seltzer, or a simple syrup, raspberries (fresh, frozen, or pureed) are perfect for infusing into all of your favorite beverages.
• Snacks: You can eat a few fresh raspberries as a snack.
• Salads: Add raspberries, grapes, and walnuts to a green salad.
• Syrups: Blend raspberries in a food processor with a little water and using the mixture as a fresh syrup for desserts or breakfast foods.
• Vinaigrettes: Blend olive oil, apple cider vinegar, raspberries, basil, and water for a delicious, fruity salad dressing.

Summary

Raspberries are very nutritious and contain nutrients, such as vitamin C, antioxidants and fiber, which can be beneficial for your health. Including raspberries in your daily diet regimen may help to improve heart health, support healthy weight management, slow down the aging process and relieve chronic inflammation.

Raspberries are versatile and can be used in a variety of recipes. You can enjoy them as a fresh snack throughout the summer and fall or enjoy them frozen year-round.