Introduction
Raspberry is the magic berry from the Rosaceae family and is enjoyed by many people every year. Raspberry benefits for health are mainly due to their distinctive composition of vitamins, minerals, and antioxidants. It considered an excellent form of dietary fiber.
Black raspberries are the two major varieties found in the market. Red raspberries have been a part of our diet ever Since prehistoric times. Black Raspberry is native to Europe, Asia, and Northern America (1). To meet the generally strong consumer demand, growers have increased their area and yields for Raspberry.
Nutritional value of Raspberry
According to the USDA National Nutrient Database, raspberry contains the following compounds (2).
| Compound | Amount/cup (123g) |
| Water | 105.47 |
| Calories | 64.0 |
| Protein | 1.5g |
| Carbohydrates | 14.7g |
| Fats and Fatty acids | 0.8 g |
| Calcium | 30.7 mg |
| Iron | 0.8 mg |
| Magnesium | 27.1mg |
| Phosphorous | 35.7 mg |
| Potassium | 186mg |
| Vitamin C | 32.2mg |
| Vitamin E | 1.1 mg |
Raspberry benefits for health
1. Anticancer and antioxidant properties
Raspberries have high radical scavenging activity. Due to the powerful antioxidant components mainly p-coumaric acid, anthocyanins, and ellagitannins (3). 100 g of raspberries contains around 40 mg ellagic acid an anticancerous compound against oral, breast, colon, and pancreatic (4,5).
2. Healthy heart
Raspberry contains valuable essential nutrients and other bioactive components such as ketone, fiber, anthocyanin, potassium, magnesium, and vitamin C.
These components help to improved serum lipid profiles, reduced blood pressure, promoted a hypocholesterolemic effect. Thus prevented atherosclerosis and improved vascular function(6,7).
3. Fertility Boosters
Raspberries potentially enhance fertility in both men (protect sperm increase production of testosterone) and women (protect the embryo and decrease the risk of miscarriage) by boosting vitamin C and magnesium levels (8).
4. Antidiabetic properties
Research supported that ellagitannins in raspberries have inhibitory effects on amylase. The high fibers in raspberries are helpful for stabilization diabetic symptoms (e.g., glycemia). It also helps in improving insulin, blood sugar, and blood fat balance in type 2 diabetes (11, 12).
5. Anti-aging properties
Tiliroside obtained from Raspberry (raspberry ketone) inhibits melanogenesis of the skin. Therefore, can be used as a skin whitening agent and creating interest in the cosmetics industry (13).
The oil from raspberry seeds is rich in Vitamin E, Omega-3 fatty acids and has a sun protection factor (SPF) of 25-50. Such compounds help in delaying the aging process and protect against skin cancer (14).
6. Anti-inflammatory
Raspberry contains bioactive polyphenols like anthocyanins, ellagitannins ellagic acid glycosides, and flavonol conjugates that promote anti-inflammatory properties. And helps in reducing pain associated with arthritis, gout, and other inflammatory conditions (15).
7. Immune booster
Raspberries are a rich source of vitamin C and bioactive components which have the potential to enhance immunity.
8. Improves vision
Vitamin C and A combined with other compounds like quercetin, rutin, zeaxanthin, and antioxidants of raspberry help in protecting the eyes against various damage and also helps in improving the vision (16).
9. Improve digestion
Those people who have constant digestive issues should drink fresh raspberry juice to improve digestion. High fiber and antioxidants present in raspberry thus cure digestive and gastrointestinal related issues (17).
10. Hair growth tonic
Raspberry contains a compound known as Raspberry ketone, which helps in promoting hair growth. Studies (18) suggest that raspberry ketone helps in activating the sensory neurons thus increase the skin elasticity to stimulate hair growth.
11. Labor-inducing
Raspberry leaf helps in shortening labor with no identified side effects. Raspberry leaves also induce membrane rupture during birth (9,10).
12. Alziemers diseases
Raspberry ketones are useful in burning fat and aid weight loss. It also reduces Alzheimer’s disease risk by improving functional recovery of brain injury (19).
Side effects of Raspberry
Although there are very few known side effects of raspberry as there are fewer human studies done on the same. therefore no one knows the long-term side effects of eating too many raspberries.
However, raspberry leaf tea has some side effects, they tend to be mild but they are still important to consider.
Consulting a doctor is necessary in case of an allergic reaction. Allergic reaction mainly includes hives, difficulty breathing, swelling face, lips, tongue, or throat.
Simple recipes of raspberry
1. Raspberry mix with fresh yogurt, lemon juice, and honey in a blender and serve immediately or put in the freezer for 1-2 hr. for solid consistency.
2. Sprinkle over cereals, add sweetness to porridge or treat yourself to one of our breakfast smoothies.
3. Raspberry also used as a salad with almonds and other fruits like orange, apple, papaya, etc.
Excellent read, I just passed this onto a friend who was doing a little research on that. And he actually bought me lunch since I found it for him smile So let me rephrase that: Thanks for lunch!