Raspberry is an edible fruit ( a type of berry ) that belongs to genus Rubus of the rose family. They are the major commercial crop that is widely cultivated in many parts of the world. They are very delicious in taste and is available in many variants like red raspberries, blue raspberries, yellow raspberries, etc. Raspberries are a good source of vitamins, minerals, antioxidants, flavonoids, dietary fibers, phytonutrients, etc. and presence of these compounds make them very beneficial for our health. In this article, we will know about the major health benefits of raspberries but first, let’s take a look at the below-mentioned nutrition chart of raspberries.
Health Benefits of Raspberries
(1) Promotes Weight Loss
Regular and moderate consumption of raspberries is very beneficial for the individuals who are on a weight loss regime and trying their best to get rid of those extra pounds. This weight loss benefit of raspberries is mainly because of the presence of dietary fibers and manganese in them. The dietary fibers present in raspberries make us feel fuller for a longer time and decreases our urge to eat again and again. By doing so, they help in controlling overeating which is a major factor responsible for weight gain or obesity.
In addition to this, raspberries are also high in manganese which is a trace mineral that keeps our metabolism high. By increasing our metabolic rate, it ensures that our body burns more fat. And, when our body burns more fat then we ultimately lose more calories. Raspberries are also high in water content and, in fact, 87 percent of raspberries weight is just water ( source), which means when you are eating raspberries, you are mostly consuming water. As water has no calories so this also helps in weight management.
(2) Controls Obesity
We have already discussed how raspberries can help us in our weight loss regime. You will be happy to know that these delicious berries not only help in weight loss but also helps in controlling Obesity. This benefit of raspberries is mainly due to the presence of Rheosmin ( raspberry ketone) present in raspberries. These ketones increase metabolism in our fat cells by increasing enzyme activities, oxygen consumption and production of heat in a certain type of fat cells. When fat metabolism increases, chances of fat molecules to deposit in our cells automatically get diminished.
Metabolism of fat cells not only helps in controlling obesity but also leads to the reduction of pro-inflammatory messaging molecules produced by the fat cells. Obesity is a major threat to our health as it can give rise to ( or increase the risk of ) various health problems like heart diseases, stroke, high blood pressure, diabetes, some cancers, gallstones, Osteoarthritis, sleep apnea, etc. ( source). So, if you are suffering from obesity, then it will be a very good idea to add raspberries to your fruit plate.
(3) Provides Relief From Premature Ageing Like Fine Lines, Wrinkles Etc.
Raspberries are a good source of many antioxidants like Vitamin A, Vitamin C, etc. and the presence of these antioxidants make them very beneficial for providing relief from the wrinkles, fine lines, age spots, dark spots and other signs of premature aging. It is because of the antioxidants present in raspberries fights with the free radicals of our body stabilizes them and prevents them from causing oxidative damage to our body.
Free radicals are nothing but the unstabilized ions that get formed mainly during the oxidation process in our body. As they are unstabilized, so they steal electrons from the molecules of our body cells, and while doing so, they harm them ( which is known as oxidative damage). Eating raspberries on a regular basis is very effective for protecting our body cells from the oxidative damage caused by the free radicals.
Alternatively, raspberries can also be used as a facial mask to get rid of the wrinkles, fine lines, etc. and for making our skin soft, glowing and youthful. For this, mix one cup of plain yogurt with two cups of fresh raspberries, blend them together until the mixture becomes completely smooth. Now, apply this mixture on your face and after 15 minutes, wash it off with tepid water.
Suggested Read- 12 Beauty Benefits of Raspberries
(4) Keep Our Eyes Healthy And Prevents Macular Degeneration
Our eyes are our windows to the world as they allow us to enjoy the beauty of the world. It is important for us to make sure that we are taking good care of our eyes, and consuming raspberries on a regular basis can help us in doing the same. This benefit of raspberries is also because of the presence of high level of antioxidants like vitamin C in them. These antioxidants fights with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our eyes and thus reduces the risk of age-related macular degeneration.
In addition to this, raspberries are also a good source of Vitamin A which is a vital nutrient for our eyes as it keeps our eyes healthy and vision sharp. So, if you are looking for a delicious way to keep your eyes healthy, then it will be a good idea to include raspberries in your diet.
(5) Reduces The Risk Of Various Types Of Cancers & Infections
Eating raspberries on a regular and moderate basis is also beneficial for reducing the risk of various types of cancers and infections. This benefit of raspberries is also mainly because of the presence of antioxidants in them. These antioxidants fight with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our body cells and thus minimizes the risk of various types of cancers.
In addition to this, raspberries are also a good source of ellagic acid which is a phytonutrient with key substances like Kaempferol, quercetin and Cyanidin-3-rutinoside and cyanidin-3-glucosyl-rutinoside. These molecules then break down to anthocyanins and provide antimicrobial and antioxidantal properties to raspberries.
Consuming raspberries on a regular basis reduces the overgrowth of certain types of bacteria and fungi in our body, which can otherwise lead to vaginal infections, irritable bowel syndrome and other types of infections.
Suggested Read- 15 Amazing Health Benefits of Strawberries
(6) Promotes Optimal Health
Raspberries are an excellent source of compounds like vitamin C riboflavin, folate, magnesium, manganese, niacin, potassium, copper, etc. and the presence of these compounds make them very beneficial for maintaining optimal health.Raspberries are also a good source of metalloproteinase enzymes which are essential for the development and renovation of our body tissues, but it is important to note that their abnormally high amount in our body is dangerous for our health as they may act as a catalyst for the development of cancer(s).
Raspberries are nothing less than a wonder fruit for the women. They are beneficial for the single women, for pregnant women and as well as for the lactating mothers. They are a good source of many vitamins, minerals, antioxidants, flavonoids, folate, etc. and the presence of these compounds make them very beneficial for women. The folate present in raspberries is very much needed by the pregnant women as it prevents the babies ( growing in them ) from the congenital disabilities like Spina Bifida etc. Leaves of raspberries can be used for preparing herbal tea and provides a lot of benefits like regulating menstrual cycles and decreasing excessive menstrual flow. In pregnant women, this raspberry herbal tea provides relief from nausea, prevents hemorrhage, reduces pain and also helps in childbirth. Drinking raspberry tea or eating raspberry fruit is also good for breastfeeding mothers as this fruit helps in increasing the production of breast milk.
(8) Boost Our Immune System
Our immune system plays an important role in keeping us healthy as it fights with the foreign invaders like bacteria, virus, etc. from entering our body, and even if they somehow enter our body, it is the immune system that fights with them and makes us healthy and disease free again. We should make sure that our immune system stays healthy and strong as a strong immune system will be more like to defend us from the diseases. Eating raspberries on a regular basis can help in making our immune system stronger.
This immune strengthening benefits of raspberries are mainly because of the presence of antioxidants like Vitamin C and phytonutrients in them. These antioxidants fight with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our body cells including the immune system. By protecting our immune system from oxidative damage, it helps in making it stronger and thus helps in keeping us healthy.
(9) Excellent Source Of Number Of Nutrients
Another important reason to eat raspberries on a regular basis is their high nutritional content. They are a good source of vitamins, minerals, dietary fibers, antioxidants, flavonoids, phytonutrients, B complex vitamins, etc. and presence of these compounds make them very beneficial for our health. Raspberries are beneficial for almost all organs of our body like heart, bones, eyes, etc. Consuming raspberries on a regular basis also helps in controlling blood sugar level, lowers cholesterol, improves digestive health and provides a lot of other benefits.
(10) Provides Anti-Inflammatory Benefits
Raspberries are a good source of vitamin C which is an anti-inflammatory compound and plays an important role in controlling inflammation in our body. This benefit of raspberries makes them very beneficial for reducing the risk of inflammatory problems Rheumatoid arthritis, gouts, etc. They are also beneficial for reducing the growth of fungi and bacteria in our body.
The anti-histamine nature of raspberries makes them very beneficial for reducing the risk of various types of allergic reactions. Regular and moderate intake of raspberries also aids in controlling fever, diarrhea, bladder problems and urinary tract infections.
(11) Abundant In Manganese
Raspberries are also a good source of manganese which is a vital trace mineral that plays many important roles in our body. This mineral acts as an important ingredient of the compound “Superoxide dismutase” which helps in fighting free radicals in our body.
Some other benefits of manganese are decreases premenstrual syndrome, improves bone health, decreases arthritis pain, protects low-density lipoprotein cholesterol in diabetes. Manganese also helps in controlling obesity as it improves fat metabolism and ensures burning of more stored fat cells which ultimately leads to weight loss.
(12) Helps In Controlling Diabetes
The glycemic index of raspberries is 32 which is considered as low, and this makes raspberries beneficial for the people who have diabetes. That’s because, in raspberries, carbohydrates break down slowly which means sugar is slowly released into the bloodstream and there is no sudden spike. It reduces the insulin demand from our body and is thus beneficial for the diabetic patients. Moderate intake of raspberries on a regular basis also lowers the risk of diabetes.