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).
|Fats and Fatty acids||0.8 g|
|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).
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.
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.
- https://pdfs.semanticscholar.org/850b/7b174414576abe21393f2e95b84fc099ff0f.pdf https://www.ncbi.nlm.nih.gov/pubmed/15796622