Some of the most popular fruits out there all belong in the berry family. Among them is the raspberry, which originated in Mexico and has been growing in popularity ever since. There are different types of raspberries grown around the world, though they tend to have similar tastes and even the same nutritional value. It’s a good thing too, as they all taste great. Raspberries are also common around the world, with Russia, Poland and the United States being the largest raspberry producers.
You have probably heard that all types of berries are good for your health, and raspberries are no exception. However, do you know exactly what makes them so good for you? These tremendous berries can be used in a lot of different ways, but we’ll take a look at what they can do when eaten alone. Here is the nutritional value of raspberries, and the proven health benefits that you get from eating them.
Nutrition of Raspberries
An entire cup of raspberries can be quite filling, while only bringing 64 total calories. Not many of those calories are coming from carbohydrates, with a solid amount coming from fiber. In fact, you’ll be getting 32 percent of your daily fiber recommendation, and even 1.5 grams of protein. Raspberries contain a lot of vitamin C, with more than 50 percent of your daily recommendation. There are plenty of other vitamins to be found, though in smaller amounts. Vitamin K (12 percent) is the next abundant source, while others under 10 percent include folate, niacin, thiamin, vitamin E and riboflavin.
In terms of minerals, raspberries contain more than 40 percent of your daily recommendation of manganese. Others that are around five percent of your daily value include calcium, iron, magnesium, phosphorus, potassium, zinc and copper. Finally, raspberries contain no cholesterol, 155 milligrams of omega-3 fatty acids and less than one gram of total fat per servings.
Weight Loss
One of the biggest problems when trying to lose weight is trying to find foods that are filling, sweet and low in calories. Raspberries hit all of those criteria, since they make for a great snack at 64 calories for a cup. That might not seem like much, but a cup of anything that small is going to be satisfying. The fiber content in raspberries is also very filling, so you won’t have the tendency to overeat throughout the day.
Finally, you are taking care of those sugar cravings because the raspberries are so sweet. As an added bonus, fiber in raspberries will help to regulate your digestive system. Improving your digestive health is a great way to lose weight, since you won’t feel as hungry and your metabolism will see a boost, allowing you to burn more calories even when you’re not exercising.
Cancer Prevention
Cancer is the biggest killer in the world right now, and unfortunately we have not yet found a cure. Preventing cancer in the first place is going to be your best tool in the fight against cancer, and eating more raspberries goes a long way. Raspberries have been found to contain ellagic acid, which studies show have the ability to eliminate forms of cancer cells that include liver, skin and lung cancer.
Though we need more studies on the long term effects in humans, the early studies on animals has been very positive in the raspberry’s effect on cancer prevention. The antioxidants in raspberries also help to fight off free radicals. Free radicals start a lot of diseases in the body, and cancer is among them. Though eating raspberries shouldn’t be your only measure in preventing cancer, it certainly helps.
Stronger Bones
It’s unfortunate, but as we start to age, one of the things that goes the fastest are your bones. With age, bones lose density and can be prone to problems such as arthritis and osteoporosis. The pain can be too much for some to bear, but you can turn to raspberries to help reduce the signs of these problems. Raspberries are just as effective as some medications in alleviating pain thanks to its anti-inflammatory properties, especially when drinking raspberry juice.
If you are young and looking to build strong bones so that these don’t become problems in the future, raspberries can help in that department, as well. With minerals such as manganese, your bones are getting a huge boost in strength. There’s also a little bit of calcium, iron and magnesium to help you out. It’s not much, but every bit counts down the road.
Seeing Clearly
Another problem that comes with aging is declining vision. To keep your vision healthy for longer, your body needs a lot of antioxidants to fight off free radicals, and raspberries have those in spades. Combined with the vitamins in raspberries, eating more of them can help your eyes from developing macular degeneration in older age.
Even for immediate eye health, raspberries are going to be important. Studies have shown that those that eat raspberries multiple times per day are less likely to have decreased vision and eye diseases with older age. You probably don’t know much about your optometrist’s personal life, but it probably includes a lot of raspberries.
Looking Good
There are a lot of fruits that you find in beauty products, and raspberries are no exception. Raspberries and their antioxidants are amazing for your skin, and you can thank the high vitamin C content. Vitamin C helps your skin by producing collagen for your body, thus creating more elasticity that fights off wrinkles and other signs of aging.
Raspberries even have the ability to keep your skin’s color, and many people will take raw raspberries and mix them into a facial treatment. The fatty acids found in raspberries can also help you treat skin conditions such as psoriasis. In turn, you’ll have a healthier scalp that is able to produce more hair faster and much thicker. That new hair will also be naturally shinier, which is why raspberries are so popular in conditioners.
Summing it Up
With all of these great benefits, it doesn’t seem like there would be any negatives to eating raspberries. The good news is, raspberries don’t have many side effects at all. You can have some digestive discomfort from eating too many raspberries because they are so high in fiber. Eating too much fiber can cause constipation and cramps, though you’d have to eat multiple servings on a daily basis.
One last minor detail is possible teeth staining. Though raspberries don’t have a negative effect on your dental health, they can discolor your teeth because of anthocyanin pigments. As long as you are washing your mouth out after eating raspberries and aren’t getting them on your carpet, it shouldn’t be a problem. Raspberries have too many benefits to even worry about the incredibly minor side effects, and they are delicious, so feel free to eat them more often!