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5 Health Benefits of Raspberries
Raspberries are small fruits that grows in four colors: red, black, purple, and gold. Red raspberries are typically the most common kind at the grocery stores, but the other kinds can be bought at local farmer’s markets in certain regions.
Raspberries have grown throughout Europe for centuries, but it is believed that they originated from Turkey. There are currently over 200 species of raspberries grown throughout the world. 90% of the raspberries grown in the United States come from Oregon, making this a popular fruit many Americans enjoy.1
This sweet, tart fruit can be added to salads, desserts, and breakfasts. Here are 5 health benefits of raspberries you can get from enjoying some today!
There are many antioxidants in raspberries that can help protect the body from free radicals, which are unstable atoms that can cause disease within the body. Free radicals are known to cause Alzheimer’s, heart disease, cancer, and arthritis. Darker colored raspberries, such as black, will usually have more antioxidants than lighter colored ones.2
Raspberries contain the polyphenols anthocyanins and ellagitannins, which help reduce oxidative stress that causes damage to your cells in the body. These polyphenols can also reduce inflammation, which is when your immune system attacks the body and causes damage. Frozen red raspberries were found to have the highest amounts of anthocyanins, and the highest amount of ellagitannins were found in frozen dried raspberry powder.3
Keeps Skin Healthy
Another one of the health benefits of raspberries is they contain plenty of vitamin C. According to Healthline Media, one cup of raspberries (123 grams) contains 54% of the recommended daily intake of vitamin C.4 This makes raspberries a great source of vitamin C when incorporated into your everyday diet.
Vitamin C plays a role in collagen production, which is a protein that plays a role in skin health and the reparation of wounds. As you age, your body will naturally create less collagen, making it important to eat foods that replenish your collagen levels and improve your overall skin health.5 Collagen can help keep your skin youthful and healthy for years to come.
Keeps Blood Sugar Low
Raspberries are an excellent source of fiber, containing 8 grams of fiber per every cup. Only 5.4 grams of carbohydrates come from the natural sugars found in raspberries, and the glycemic index of raspberries is 25. The low sugar levels and high fiber content found in raspberries are one reason raspberries are good for you.6
Furthermore, the fiber found in raspberries can help lower the body’s overall cholesterol and blood sugar levels. Fiber is an excellent way to prevent heart disease and diabetes, as well as lower the risk for some cancers such as breast and colorectal.7
May Support Bone Health
Raspberries are a source of manganese, which is a trace mineral that affects bone health. Manganese has been found to protect the body from osteoporosis alongside calcium, zinc, and copper. Some studies link manganese to arthritis prevention.8
Another reason raspberries are good for you is they contain vitamin K, which plays a role in the creation of the proteins that build bones. Low levels of vitamin K are associated with low bone density and a risk increase for hip fractures.9
Might Protect Against Arthritis
Arthritis is a condition that affects many older adults and limits their mobility. Studies show that raspberries can protect the body against COX-2, which is an enzyme that causes the pain and inflammation associated with arthritis.10
Furthermore, a study with rats found that raspberries can reduce the risk of arthritis. In the rats that developed arthritis and ate the raspberries, they had a less severe case. This study suggests that raspberries might be a solution to reducing the risk and severity of arthritis.11
How to Add More Raspberries to Your Diet
If you’re interested in reaping the many health benefits of raspberries, try adding some into your diet! Here are some ways you can eat more raspberries:
- Add raspberries into your cereal in the morning
- Make a smoothie with raspberries as an ingredient
- Eat a fruit salad with raspberries
- Add raspberries in your yogurt
- Make frozen juice popsicles with raspberries
- Make raspberry sauce for your pancakes, waffles, and other breakfast items
- Bake raspberry muffins
- Create your own homemade raspberry jelly
- Add raspberries into your lemonade mixture
- Bake raspberry bread or scones
- Create a snack bag with granola and fruits, and include raspberries
Eat More Raspberries Today!
Now that you know some raspberry health benefits, try incorporating this fruit to your everyday diet. Raspberries are small and can be easily added into some of the recipes that you enjoy each week.
Here at Saber Healthcare, we believe in taking steps to make sure the residents at the buildings we offer services in meet their nutritional goals. Our dietary teams consistently work to develop and create menus that contain delicious food that meets our residents’ daily vitamin and mineral needs.
To learn more about Saber Healthcare and the services we offer, click here.
Saber Healthcare is an organization dedicated to providing consultant services to long term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.
- “Raspberry.” Wisconsin Department of Public Instruction. Accessed 17 August 2022. Link: https://dpi.wi.gov/sites/default/files/imce/school-nutrition/pdf/fact-sheet-raspberry.pdf
- Brennan, Dan, ed. “Health Benefits of Raspberries.” WebMD, Nourish. Accessed 17 August 2022. Link: https://www.webmd.com/diet/health-benefits-raspberries#:~:text=They%20provide%20potassium%2C%20essential%20to,and%20helps%20regulate%20blood%20sugar.
- “New Exploratory Study Identifies Red Raspberry Polyphenols and Their Metabolites.” Washington Raspberry Company, RedRazz. 16 Jun 2018. Accessed 17 August 2022. Link: https://redrazz.org/buzz/new-exploratory-study-identifies-red-raspberry-polyphenols-metabolites-2/#:~:text=In%20this%20study%2C%20the%20most,oxidative%20and%20metabolic%20stabilizing%20activity.
- Groves, Melissa. “Red Raspberries: Nutrition Facts, Benefits and More.” Red Ventures, Healthline Media. 13 October 2018. Accessed 18 August 2022. Link: https://www.healthline.com/nutrition/lingonberry#TOC_TITLE_HDR_3
- “5 Scientifically Proven Benefits of Vitamin C.” Saber Healthcare Group. 4 September 2020. Accessed 18 August 2022. Link: https://www.saberhealth.com/news/blog/5-vitamin-c-benefits
- Cervoni, Barbie. Habtemariam, Avana. “Raspberry Nutrition Facts and Health Benefits.” VeryWellFit. 12 August 2021. Accessed 18 August 2022. Link: https://www.verywellfit.com/raspberry-nutrition-facts-calories-and-health-benefit-4114711
- “Fiber.” Harvard College School of Public Health. Accessed 18 August 2022. Link: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/#:~:text=Fiber%20helps%20regulate%20the%20body's,vegetables%2C%20legumes%2C%20and%20nuts.
- “Manganese.” Mount Sinai. Accessed 18 August 2022. Link: https://www.mountsinai.org/health-library/supplement/manganese#:~:text=Manganese%20is%20a%20trace%20mineral,clotting%20factors%2C%20and%20sex%20hormones.
- “The Nutrition Source.” Harvard College School of Public Health. Accessed 18 August 2022. Link: https://www.hsph.harvard.edu/nutritionsource/vitamin-k/
- Jeong, Jin Boo, and Hyung Jin Jeong. “Rheosmin, a naturally occurring phenolic compound inhibits LPS-induced iNOS and COX-2 expression in RAW264.7 cells by blocking NF-kappaB activation pathway.” Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association vol. 48,8-9 (2010): 2148-53. doi:10.1016/j.fct.2010.05.020 Link: https://pubmed.ncbi.nlm.nih.gov/20478352/
- Jean-Gilles, Dinorah et al. “Anti-inflammatory effects of polyphenolic-enriched red raspberry extract in an antigen-induced arthritis rat model.” Journal of agricultural and food chemistry 60,23 (2012): 5755-62. doi:10.1021/jf203456w Link: https://pubmed.ncbi.nlm.nih.gov/22111586/