Table of ContentsView AllTable of ContentsBenefitsNutritional ValueDietary TipsRisks
Table of ContentsView All
View All
Table of Contents
Benefits
Nutritional Value
Dietary Tips
Risks
Raspberries are one of the most popular berries in the world.These small, juicy fruits taste sweet and tart and offer many health benefits.
Raspberries come in different colors, including red, black, purple, and gold. Red raspberries are the most common type you’ll find at the grocery store.Raspberries can be eaten raw or added to smoothies, jams, baked goods, or other foods. In addition, the fruits contain vitamins, minerals, fiber, andantioxidantsthat may help fight disease.
This article discusses the health benefits of red raspberries, their nutrients, and how to incorporate these fruits into your diet.
Mykhailo Lukashuk / Getty Images
Benefits of Raspberries
Raspberries can offer various nutritional benefits and disease-fighting properties and are considered a superfood.
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Disease Prevention
Raspberries contain high amounts of antioxidants and phytonutrients. Research suggests these substances may provide some protection againstcancer.Additionally, anti-inflammatory compounds found in raspberries may help lessen your chances of developing other diseases.
Antioxidants and Phytonutrients
Diabetes Management
In one study, people at risk fordiabeteswho ate red raspberries reduced the amount of insulin they needed and had lower blood sugar levels.Raspberries contain a mineral calledmanganese, which is essential for promoting healthy bones and skin. It also helps the body regulateblood sugar.
A cup of raspberries contains 8 grams (g) of fiber. Studies show that consuming more dietary fiber may help lower your risk of developing type 2 diabetes.Foods that are high in fiber can make you feel fuller longer, which may promote a healthy weight.
Healthy Skin
Raspberries are packed withvitamin C. Your body needs this vitamin to producecollagen, a protein that promotes healthy skin and wound repair. Collagen is what gives your skin its structural support, elasticity, and hydration.
One cup of raspberries contains about one-third of your daily recommended vitamin C intake.
Eye Health
Research suggests consuming foods with the antioxidantzeaxanthin, found in raspberries, may help lessen a person’s risk of developingmacular degeneration(an eye disease that causes blurry central vision).The high levels of vitamin C in raspberries are also known to protect against macular degeneration andcataracts(cloudy areas in the eye’s naturally clear lens).
Digestion
Raspberries' high fiber and water content can promote a healthy digestive tract. Fiber is known to preventconstipationand provide a healthy gut environment. One study concluded that consuming higher amounts of dietary fiber could boost good bacteria in a person’s gut.
Brainpower
A systematic review found that compounds calledflavonoids, which are found in raspberries, may improve memory, coordination, functioning, and attention span.
Other research suggests that vitamins C and E in the berries may improve your recall of information as you age. People who get higher levels of these vitamins from their diets have a lower risk ofdementia.
Heart Health
The antioxidants in raspberries may help reduce inflammation that leads toheart disease. Raspberries are also rich inpotassium, which may protect againsthigh blood pressure. Experts recommend consuming about 4,700 milligrams (mg) of potassium a day.
The fiber in raspberries can also protect against high blood pressure,high cholesterol, andobesity, risk factors for heart disease.
One cup of raspberries contains about 186 mg of potassium.
Raspberry Nutrition
Other berries, like blueberries, blackberries, and strawberries, also provide important vitamins and nutrients. Most berries offer health benefits, but the nutritional makeup of each type may vary. For instance, raspberries are richer in vitamin C, while blueberries are higher in vitamin K.
Essential nutrients found in one cup of red raspberries include:
You should rinse raspberries in cool water before eating. Typically, fresh raspberries will last a couple of days in the refrigerator. You might want to freeze raspberries to preserve them longer.
Raspberries can be eaten raw, or you can add them to different recipes. The berries are commonly used as a topping on oatmeal, pancakes, or waffles. Or, you can mix them in a smoothie or a bowl of yogurt.
Picking the Perfect RaspberryRaspberries can perish quickly, so they should be purchased one or two days before eating. It’s best to choose berries that are deep in color, plump, and firm.
Picking the Perfect Raspberry
Raspberries can perish quickly, so they should be purchased one or two days before eating. It’s best to choose berries that are deep in color, plump, and firm.
Generally, raspberries are considered a safe, healthy food to consume. However, some people allergic to the fruit shouldn’t eat it. Talk to your healthcare provider if you have afood allergy.
Many fruits, including raspberries, can harbor harmful bacteria that causefood poisoning. Symptoms may include vomiting,diarrhea, and abdominal pain. It’s important to rinse raspberries thoroughly before consuming them.
Can You Eat Too Many Raspberries?For most individuals, it’s safe to consume raspberries daily. However, overeating any one food can result in digestive distress.
Can You Eat Too Many Raspberries?
For most individuals, it’s safe to consume raspberries daily. However, overeating any one food can result in digestive distress.
Pesticides
All fruits, including raspberries, can contain residue frompesticides. Experts recommend buying organic produce whenever possible.
Raspberry Ketones
Raspberry ketones are dietary supplements that include extracts from raspberries and other sources. Some people take ketones in hopes of losing weight or preventing hair loss. However, little evidence shows that raspberry ketones can benefit these conditions. You should talk to your healthcare provider before taking any supplement, including raspberry ketones.
Summary
Raspberries are a nutritious food choice that may help protect against various diseases. They contain different vitamins, minerals, and antioxidants known to ward off some of the most common medical conditions. Overall, raspberries are a safe food to consume, and incorporating more of these berries into your diet may be an easy way to boost your health.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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