What are Raspberries?
The texture of raspberry is soft and available in various colors including red, black, yellow, orange and white. Loganberries and boysenberries are two hybrid forms of raspberries. Generally, raspberries are cultivated from June to October in California.
Health Benefits of RaspberryRaspberry has amazing health benefits due to the presence of phytochemicals. The fruit is anti-inflammatory and fights diseases and conditions which cause inflammation such as heart disease, diabetes, cancer, aging. Raspberry also helps promote weight loss, enhance skin health, boost the immune system and much more. Some wonderful benefits of raspberries are listed below:
Promotes Weight Loss
The raspberry fruit is good for weight loss. The dietary fiber in raspberries slows down the digestion process which keeps you feel full for longer duration. The presence of manganese increases the metabolic rate and helps to burn fat.
Raspberry ketone is a chemical substance made from raspberry which promotes weight loss. Research in animals shows that the intake of raspberry ketone, increases metabolism and improves weight loss. The chemical increases adiponectin, the hormone that burns fat and reduces appetite. But there is no evidence that raspberry ketone woks in healthy people.
Raspberries contain phytochemicals, which boost the immune system and protects the body from infections. Raspberries contain a high amount of vitamin C which strengthens the immune system and protects from illness and infections. Antioxidants including phenols and anthocyanin play a role to keep ourselves healthy and fit.
Enhances Skin Health
Raspberries help protect skin from the UV rays. Vitamin C in raspberries is beneficial in reducing age spots and discoloration. They are an excellent remedy for wrinkles. They are effective in filling the minor wrinkles and bring back the youthfulness of your skin.
Prevents Macular Degeneration (Loss of Cision)
Macular degeneration is the damage of retina, which may result in vision loss. It mainly occurs in aged persons. Anthocyanins present in raspberries are good for eye health. It helps enhance night vision, boost the circulation within the capillaries present in the retina, decrease the risk of retinopathy in diabetic population and guard the eyes against macular degeneration.
Good for Heart HealthResearch shows that presence of antioxidants including anthocyanins and ellagitannins in raspberries can reduce LDL oxidation. Studies also report that anthocyanins are capable of decreasing the coagulation of blood platelets, inhibiting the formation of blood clots, assisting the production of higher levels of good cholesterol and lowering oxidation of bad cholesterol.
Raspberries contain salicylic acid which has protective effects similar to aspirin in preventing heart disease in those at high risk or who have heart disease.
Helps in Blood Sugar ControlFiber rich foods are generally suggested for individuals with diabetes. Raspberries help in keeping blood sugar levels under control. Ellagic acid as well as several other constituents in raspberries enhance insulin action, decrease insulin resistance.
Recent research shows that ellagic acid is effective in preventing damage to the eyes, kidneys, heart and the small capillaries of the feet and hands that occur with high glucose levels. Ellagic acid inhibits the enzyme aldose reductase that produces an end product which damages these organs.
Raspberries help to prevent cancer. Ellagic acid in raspberries can potentially reduce the risk of developing cancer as well as slow down the progression of already formed tumors.
.It neutralizes the free radicals thereby prevents cell damage. It is found that ellagitannins in raspberries can inhibit the growth of breast, colon, pancreas, esophagus, skin and prostate tumor cell lines.
Recipe Using Raspberry
- Raspberry – 10 nos
- Yogurt – ½ cup
- Honey – 2 tablespoon
- Milk – ¼ cup
- Ice cubes – optional
- Wash the raspberries and place them in a blender.
- Now add yogurt and milk. Blend until smooth.
- Next add honey and blend well
- Finally, pour the smoothie into glasses and serve with ice cubes.
Nutrition Facts for Raspberry
|Calcium, Ca||25 mg||2.5 %|
|Copper, Cu||0.09 mg||4.5 %|
|Iron, Fe||0.69 mg||3.83 %|
|Magnesium, Mg||22 mg||5.5 %|
|Manganese, Mn||0.67 mg||33.5 %|
|Phosphorus, P||29 mg||2.9 %|
|Potassium, K||151 mg||4.31 %|
|Selenium, Se||0.2 mcg||0.29 %|
|Sodium, Na||1 mg||0.04 %|
|Zinc, Zn||0.42 mg||2.8 %|
|Vitamin A||33 IU||0.66 %|
|Vitamin C||26.2 mg||43.67 %|
|Vitamin B6||0.06 mg||2.75 %|
|Vitamin E||0.87 mg||2.9 %|
|Vitamin K||7.8 mcg||9.75 %|
|Riboflavin||0.04 mg||2.24 %|
|Thiamin||0.03 mg||2.13 %|
|Folate, DFE||21 mcg||5.25 %|
|Niacin||0.6 mg||2.99 %|
|Fiber||6.5 g||26 %|
|Cholesterol||0 mg||0 %|
|Carotene, alpha||16 mcg|
|Carotene, beta||12 mcg|
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