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 the presence of these compounds make them very beneficial for us. In this article, we will know about the major health and beauty 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 extra fat. And, when our body burns additional 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.
(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 a high level of antioxidants like vitamin C in them.
These antioxidants fight 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.
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(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 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.
(7) 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.
(8) 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 the 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.
(9) 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.
(10) 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 the burning of more stored fat cells which ultimately leads to weight loss.
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(11) 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 diabetic patients. Moderate intake of raspberries on a regular basis also lowers the risk of diabetes.
Beauty Benefits of Raspberries For Skin
(1) Keeps Premature Ageing At Bay
Raspberries are an excellent source of antioxidant like vitamin C etc. that fights with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our body cells.
By doing this, they also prevent us from the risk of premature aging which can otherwise give rise to skin problems like fine lines, wrinkles, age spots, dark spots, etc. Antioxidants present in raspberries not only keep premature aging at bay but also helps in making our skin beautiful and glowing.
It is interesting to note that raspberries contain about ten times more antioxidants than tomatoes.
So, if you are looking for a nice method of keeping premature aging at bay, then adding raspberries to your fruit plate is a good idea.
(2) Helps In Fighting Eczema And Psoriasis
Raspberries are good for our skin and provide a lot of beauty benefits.
However, this doesn’t end here as seeds of raspberries are equally beneficial when it comes to benefits.
It has been found that raspberries seeds are a good source of Omega-3 and Omega-6 fatty acids, and their application to the skin can help in treating various skin problems like eczema, psoriasis, etc.
(3) Make Our Skin Look Young And Beautiful
Regular and moderate consumption of raspberries, especially the red raspberries has been found to be very beneficial for our skin as they help in making our skin look young and beautiful.
They also improve the complexion of our skin. This benefit of raspberries is mainly due to the presence of anthocyanins in them.
Anthocyanins are the compound which provides beautiful color to raspberries and at the same time, they also benefit our skin. In addition to this, anthocyanins also help in fighting against the bacteria and fungi.
(4) Improves Skin Tone
Not just the raspberries but also the leaves of raspberries are beneficial for our skin.
Leaves of red raspberries are well known all over the world for their skin tightening properties.
This skin tightening feature of raspberries is mainly because of the astringent properties of raspberries. Raspberries also help in toning our skin.
(5) Raspberry Yogurt Face Mask For Improving Skin Tone
Another method of using raspberries for improving skin tone is ” Raspberry Yogurt Face Mask.”
This face mask is very easy to prepare.
For this, squash about eight raspberries and add 1-2 tablespoons of plain natural yogurt in it. Thoroughly mix all the ingredients by using a fork. Your Raspberries yogurt face mask is ready.
Now, apply this mixture on clean, damp skin and leave it for 10-15 minutes. If you have sensitive skin, then it will be better to leave it just for 5 minutes.
At the final step, rinse it off with warm water.
This raspberry yogurt face mask is very useful in improving our skin tone.
This is because the raspberries work as skin astringent and the yogurt added to the face mask provides moisture to our skin.
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(6) Good For Dry And Dehydrated Skin
Raspberry is also beneficial for people who have dry and dehydrated skin. For this, Raspberry Yogurt Honey Face Mask can be used.
This face mask can be easily prepared by squashing 8 to 10 raspberries together and adding one to two tablespoon of plain yogurt and one tablespoon of honey to it.
Squash all the ingredients thoroughly using a fork. Your “Raspberry yogurt honey face mask” is ready.
Now, apply this face mask on your skin and leave it for 10-15 minutes ( lesser if you are sensitive to it ).
At the final step, rinse off your face with warm water.
This face mask is beneficial for individuals with dry skin as honey helps in keeping moisture close to the skin. One thing to bear in mind is that this face mask is not suitable for the easily irritated skin and skin with rosacea.
(7) Revitalize Skin
Another significant beauty benefit of raspberry is its ability to skin revitalization.
For this Raspberry, Yogurt and Green Tea mask can be used.
This face mask can be easily prepared by the following method. Take 6-8 mashed raspberries, one green tea bag, one to two tablespoons of plain natural yogurt.
Steep a tea bag in hot water for about a minute.
Let it cool for some time and then cut the bag and then mix tea leaves with raspberries. Now, add yogurt to the mixture and stir. Your Raspberry, Yogurt, and Green tea mask are now ready.
Apply this face mask on clean, damp skin and leave it for 10-15 minutes ( if you have sensitive skin then it leave it just for 5 minutes.
At the final step, rinse off with warm water.
(8) Good For Skin Cleansing
Raspberries can also be used for skin cleansing. For this, Raspberry red clay face mask is used.
To make a raspberry red clay face mask, mix one tablespoon of any clay ( depending on your skin type) with water and add about 6-8 mashed raspberries to it. Mix them together and apply to clean damp skin.
Leave it for 10 minutes and then wash off with water.
Beauty Benefits of Raspberries For Hair
(1) Make Our Hair Long, Thick, And Shiny
Eating raspberries on a regular and moderate basis is also good for the health of our hair as they provide natural shine to our hair and also helps in making our long, thick and healthy.
This benefit of raspberries is mainly because of the presence of Biotin in them.
(2) Keep Our Scalp Healthy
Raspberry is an excellent source of vitamin C which is an antioxidant that provides a lot of benefits, and one such benefit is its ability to protect our hair and scalp from oxidative damage.
This essential vitamin plays an important role in keeping our scalp healthy. By keeping our scalp healthy, it also promotes hair growth.
(3) Promotes Hair Growth
Regular and moderate intake of raspberries is also beneficial for promoting hair loss. This benefit of raspberries is mainly because of the presence of folic acid in it.
In addition to this, vitamin C present in raspberries also plays a significant role in hair growth as it keeps our scalp healthy and prevents our hair and scalp from the oxidative damage.
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(4) Prevents Hair Loss
Raspberries are beneficial for our hair not only because they keep our scalp healthy and promotes hair growth but also because they are equally effective in preventing hair loss.
This benefit of raspberries is mainly because of the presence of B vitamins in them. These vitamins are essential for keeping our hair healthy and plays a major role in reducing hair fall, promotes hair growth and also minimizes premature graying of hair.