OVERVIEW & SPECIAL HEALTH BENEFITS OF RASPBERRY

Raspberries are a popular berry with a rich color and sweet juicy taste. They are a good source

of vitamins, minerals, and antioxidants. Their cheerful pop of color and delicious flavor can make

any ordinary meal feel special.

Colours of Raspberry

Raspberries can be found in four different colors: red, black, purple, and gold. Red raspberries are

the most common type found at the grocery store. Fresh raspberries are generally available from

June to October, but frozen raspberries are available year-round and contain the same amount of

vitamins and minerals.

Nutrients In Raspberry

One cup of raspberries provides over 50% of the minimum daily target for vitamin C, which

supports immunity and skin health and helps produce collagen. Raspberries also contain

manganese and vitamin K, which both play a role in bone health. And they supply smaller

amounts of vitamin E, B vitamins, magnesium, copper, iron, and potassium.

Scientific Name

Rubus idaeus
Native And Parts Used
The well-known Raspberry, grown so largely for its fruit, grows wild in some parts of Great

Britain. It is a native of many parts of Europe. The stems are erect and shrubby, biennial, with

creeping perennial roots. It flowers in May and June.

Constituents of Raspberry
The Raspberry contains a crystallizable fruit-sugar, a fragrant volatile oil, pectin, citric and malic

acids, mineral salts, colouring matter and water. The ripe fruit is fragrant, subacid and cooling:

it allays heat and thirst, and is not liable to acetous fermentation in the stomach.

Health Benefits
1. Rich in Antioxidants
Raspberries are antioxidant powerhouses. These health-protective compounds have been

tied to lower rates of heart disease, cancer, diabetes, and obesity. Raspberry antioxidants

also help reduce inflammation, a known trigger of premature aging. The natural protective

substances in raspberries are also linked to better DNA repair and blocking enzymes that

trigger arthritis pain.

Vitamins C and E, selenium, beta carotene, lutein, lycopene, and zeaxanthin are

all examples of antioxidants, and they are all present in raspberries.

Raspberries also contain plant chemicals called flavonoids, which have antioxidant effects.

2. Sharpening Memory and Brain

Raspberries help counter oxidative stress, which is essentially an imbalance between the

production of cell-damaging free radicals and the body's ability to fight off their harmful
effects. Because oxidative stress is a causative factor in diseases like Alzheimer’s and

Parkinson’s, raspberries are a top brain-supporting food. The flavonoids in berries have also

been shown to help improve coordination, memory, and mood. And berries help with

general brain “housekeeping” by clearing out toxic proteins tied to brain dysfunction.

Experts have suggested that consuming a diet rich in antioxidants can contribute to the

health of the brain and the neurological system.

There is evidence that vitamins C and E may help protect a person’s ability to think and

remember information as they get older. Raspberries contain these antioxidant vitamins.

3. Cardio protective Function

Research has shown that one group of flavonoids, in particular anthocyanins can

suppress inflammation that may lead to cardiovascular disease. Anthocyanins are also

present in raspberries.

Various antioxidants may reduce a person’s risk of cardiovascular disease by preventing

platelet buildup and lowering blood pressure using anti-inflammatory mechanisms.

The American Heart Association (AHA) encourages most people to increase

their potassium intake and reduce the amount of sodium in their diet. These dietary

adjustments can help prevent high blood pressure, a risk factor for cardiovascular disease.

One cup of raspberries contains 186 milligrams of potassium. The AHA recommends

consuming around 4,700 mg of potassium each day.

The fiber in raspberries can also help manage or prevent the blood pressure,

cholesterol levels, obesity, heart diseases and stroke.

4. Cancer Prevention

The National Cancer Institute note that antioxidants from dietary sources may help protect

the body from lung, esophageal, gastric, and other types of cancer.

In 2010, scientists treated stomach, colon, and breast cancer cells with an extract of Meeker

red raspberries. The extract killed more than 90% of the cells. The researchers estimated

that antioxidants were responsible for about half of the destruction of breast cancer cells .

5. Aid in Managing Diabetes

The antioxidants in berries may help prevent inflammation, which could be a risk factor

for type 2 diabetes.

The authors of a 2018 review concluded that dietary fiber might lower the risk of

developing type 2 diabetes and improve symptoms in people who already have this

condition.

Raspberries are naturally sweet, and people do not usually need to add sugar to them. Their

sweetness makes them a useful addition to the diet when a person is seeking to

manage diabetes or excess weight. However, they do contain some natural sugar. People

with diabetes should take this into account.

6. Aid in Digestion

The fiber and water content in raspberries can help prevent constipation and maintain a

healthy digestive tract. Adequate fiber promotes the regularity of bowel movements, which

is crucial for the daily excretion of toxins.

Increased fiber intake may also help withmanaging blood pressure, reducing cholesterol

levels, supporting weight loss, and etc.

Nutritive Value
A 123 g cup of raspberries contains the following nutrients:

 Water: 105.0 g

 Energy 64 calories

 Protein: 1.5 g

 Carbohydrate: 14.7 g, of which 5.4 g is sugar

 Fiber: 8.0 g

 Calcium: 30.8 mg

 Magnesium: 27.1 mg

 Iron: 0.8 mg

 Phosphorus: 35.7 mg

 Potassium: 186.0 mg

 Zinc: 0.5 mg

 Copper 0.1 mg

 Manganese: 0.8 mg

 Selenium: 0.2 micrograms (mcg)

 Vitamin C: 32.2 mg

 Folate: 25.8 mcg

 Choline: 15.1 mg

 Vitamin E: 1.1 mg

 Vitamin K: 9.6 mcg

 Lutein + zeaxanthin: 167.0 mcg

  Alpha carotene: 19.7 mcg

 Beta carotene: 14.8 mcg

A cup of raspberries can provide more than one-third of the daily requirement for vitamin C.

Women who are pregnant or breastfeeding will require a higher intake.

References:
1. Webmd.com
2. Healthline.com
3. Medicalnewstoday