What Are the Benefits of Raspberries?

Medically Reviewed on 5/17/2021

Health benefits

Raspberries are edible fruits of a plant species in the genus Rubus.
Raspberries are edible fruits of a plant species in the genus Rubus.

Benefits of eating raspberries include

  • Rich in antioxidants, essential vitamins, and minerals: Fresh raspberries are among the top sources of antioxidants. Black raspberries offer the most antioxidants, followed by red and then golden raspberries.
  • Antioxidants stabilize free radicals, making them harmless.
  • Raspberries also provide potassium, which is essential for heart function and lowers blood pressure.
  • Omega-3 fatty acids in raspberries can help prevent stroke and heart disease.
  • Moreover, raspberries contain a mineral called manganese, which is necessary for healthy bones and skin and helps regulate blood sugar.
  • Anti-inflammatory properties of the berries may help prevent arthritis and Alzheimer’s disease.

Promote heart health:

Support healthy weight management:

  • Two cups of fresh raspberries contain only 128 calories but provide 16 grams of high-quality fiber. The fiber content supports weight loss by reducing the number of calories absorbed and improving the body's sense of fullness.

Slow down the aging process:

  • Raspberries are high in antioxidants, which can help reduce signs of aging by fighting free radicals in the body.
  • They are also high in vitamin C, which is necessary for healthy skin, and may improve collagen production. In the skin, collagen formation is carried out mostly by the fibroblasts in the dermis. Vitamin C helps stimulate collagen production by increasing the proliferation rate of fibroblasts.

Help relieve inflammation:

  • Raspberries contain polyphenols that have anti-inflammatory effects. Polyphenols help regulate cellular activities in the inflammatory cells and activities of enzymes involved in the production of other proinflammatory molecules.

Manage diabetes:

  • Raspberries are enriched with fiber. Fiber can help lower blood sugar, cholesterol, and blood pressure. Foods high in fiber are more satisfying and make a person feel full for a longer time after a meal.

Nutritional facts of raspberries

Raw raspberries are 86 percent water. Raspberries are a low-glycemic-index food, with a total sugar content of only 4 percent and no starch. One cup of fresh red raspberries contains

  1. Calories: 64
  2. Protein: 1 gram
  3. Fat: >1 gram
  4. Carbohydrates: 14 grams
  5. Fiber: 8 grams
  6. Sugar: 5 grams

Strawberries also contain vitamin C, iron, and manganese, and about 1.5 grams of proteins/cup.

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Medically Reviewed on 5/17/2021
References
https://www.webmd.com/diet/health-benefits-raspberries#2