12 Effective Health benefits & Side effects of Raspberry

Raspberry: Health benefits and Side effects

Edited By: Dr. Asha Jyoti Bharati

Raspberry is the magic berry from Rosaceae family and is enjoyed by many people every year. Red and 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 the Europe, Asia, and Northern America (1). To meet the generally strong consumer demand, growers have increased their area and yields for Raspberry.

Among their rich and vibrant color (Red, black, purple etc.) and unique flavor also has a distinctive composition of vitamins, minerals, and antioxidants it considered as an excellent form of dietary fiber. 

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

Health benefits of Raspberry

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 the 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).

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 (12).

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 the delaying the aging process and protect from skin cancer (13).

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 (14).

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 eyes against various damage and also helps in improving the vision (15).

9. Improve digestion

Those people who have constant digestive issues should drink fresh raspberry juice to improve digestion. High fiber and antioxidant present in raspberry thus cure digestive and gastrointestinal related issues (16).

10. Hair growth tonic

Raspberry contains a compound known as Raspberry ketone, which helps in promoting hair growth. Studies (17) 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 disease risk by improving functional recovery of brain injury (18).

Side effects of Raspberry

Although there are very little known side effects of raspberry as there are less 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 effect, 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.

Reference

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/#b2
  2. https://ndb.nal.usda.gov/ndb/foods/show/09302
  3. https://www.researchgate.net/publication/317575185_Antioxidant_and_anticancer_properties_of_berries
  4. https://www.researchgate.net/publication/329879352_Antioxidant_and_Anticancer_Properties_of_Leaf_and_Fruit_Extracts_of_the_Wild_Raspberry_Rubus_idaeus_L
  5. https://www.researchgate.net/publication/229102503_Anthocyanin_content_antioxidant_antiinflammatory_and_anticancer_properties_of_blackberry_and_raspberry_fruits
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490577/
  7. https://academic.oup.com/advances/article/7/1/44/4524046
  8. https://www.nydailynews.com/life-style/health/raspberries-boost-fertility-study-shows-article-1.1436961
  9. https://www.ncbi.nlm.nih.gov/pubmed/10754818
  10. https://www.researchgate.net/publication/24191575_Effect_of_Maternal_Raspberry_Leaf_Consumption_in_Rats_on_Pregnancy_Outcome_and_the_Fertility_of_the_Female_Offspring
  11. https://pdfs.semanticscholar.org/850b/7b174414576abe21393f2e95b84fc099ff0f.pdf https://www.ncbi.nlm.nih.gov/pubmed/15796622
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3569896/
  13. http://berryhealth.fst.oregonstate.edu/health_healing/fact_sheets/red_raspberry_facts.htm
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3306488/
  15. https://www.sciencedirect.com/science/article/pii/S0899900713002207
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696417/
  17. https://www.sciencedirect.com/science/article/pii/S1096637408000063
  18. https://www.sciencedirect.com/science/article/pii/S2352364615300493

1 COMMENT

  1. 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!

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