Wet to the indoor market yesterday to stock my fridge with all the good meat and veggies. I noticed a box of raspberries and grabbed them with. I ate all of them in one go, very yummy, still fresh from this year’s season.
To know what it is that is good for you, I made a quick search and here is a small list of the benefits of raspberries (information from here):
Nutritional breakdown of raspberries
According to the USDA National Nutrient Database, one cup of raspberries (about 123 grams) contains 64 calories, 1.5 grams of protein, 0.8 grams of fat, and 15 grams of carbohydrate (including 8 grams of fiber and 5 grams of sugar).
Raspberries can range in color with each color berry having a unique composition of vitamins, minerals and antioxidants.
Eating one cup of raw raspberries will provide 54% of your vitamin C needs, 12% of vitamin K, 6% of folate, 5% of vitamin E, iron, and potassium, and 41% of manganese needs for the day as well as lesser amounts of thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6, calcium, magnesium, phosphorus, zinc and copper.
Raspberries contain the antioxidants alpha and beta-carotene, lutein, zeaxanthin, and choline.
Raspberries are also a powerful source of polyphenols such as anthocyanin, flavonols and ellagitannins, which decrease oxidative damage from free radicals and have shown potential in animal and human studies for preventing or reducing risk of chronic diseases such as cancer and heart disease.
Possible health benefits of consuming raspberries
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like raspberries decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
Several animal studies have shown a positive correlation between intake of flavonoids in berries and memory improvement as well as decreasing the delay in cognitive ability related to aging.
A recent report in the American Journal of Clinical Nutrition associated the intake of flavonoid-rich foods like raspberries with a lower risk of death from cardiovascular disease and stated that even small amounts of flavonoid-rich foods may be beneficial.
One flavonoid in particular, anthocyanins, have been shown to suppress inflammation that may lead to cardiovascular disease. The high polyphenol content in raspberries may also reduce the risk of cardiovascular disease by preventing platelet buildup and reducing blood pressure via anti-inflammatory mechanisms.
Aedin Cassidy, PhD, MSc, BSc, a nutrition professor at Norwich Medical School at the University of East Anglia in the United Kingdom, led an 18 year study with Harvard Public School of Health tracking 93,600 women aged 25 to 42. She states that their study was able to show “for the first time that a regular sustained intake of anthocyanins from berries can reduce the risk of a heart attack by 32% in young and middle-aged women.
The potassium in raspberries supports heart health as well. In one study, participants who consumed 4,069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1,000 mg per day).
So there you go. Keep eating healthy, fresh food as local you can so you know what is in there and what is not!