Raspberries are the delicious fruit berries belonging to the genus Rubus of the rose family. These edible berries are commercially cultivated in many regions of the world and are available in different varieties such as red raspberries, blue raspberries, and yellow raspberries, etc. Raspberries provide many health and beauty benefits due to the abundance of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc.
Health Benefits of Raspberries
Following are the major health benefits of raspberries.
(1) Controls Obesity And Promotes Weight Loss
With a low calorific value of 55 calories per 100 grams, raspberries promote weight loss and reduce the risk of obesity.
Dietary fibers in raspberries provide stomach satiety and control overeating, a major cause of obesity.
Manganese present in the raspberries boosts our metabolism and encourages our body to burn more calories.
The abundance of water ( around 87 percent) in the raspberries improves digestion, enhances metabolism, and helps with weight management.
Rhesomin ( raspberry ketones) in the raspberries helps combat obesity by increasing fat metabolism.
It increases enzyme activities, oxygen consumption, and heat production in a certain type of fat cells.
It encourages the burning of stored fat cells and promotes weight loss.
Increased metabolism of fat cells leads to the reduction of pro-inflammatory messaging molecules produced by the fat cells.
(2) Good For Eyes
Raspberries keep our eyes healthy due to the abundance of antioxidants like vitamin C, vitamin A, and other antioxidant compounds like flavonoids, etc.
These compounds protect our eyes from free radical damage and reduce the risk of age-related macular degeneration, cataract, and glaucoma, etc.
Raspberries contain vitamin A, an essential nutrient for the eyes as it improves vision, prevents dryness of the eyes, and reduces the risk of night blindness.
(3) Protection Against Cancer(s) And Infections
Regular and moderate intake of raspberries reduces the risk of various types of cancers as they are loaded with antioxidants like vitamin C, vitamin A, and other relevant compounds like flavonoids, etc.
These compounds protect our cells and tissues from free radical damage and reduce the risk of several cancers such as colon cancer, abdominal cancer, pancreatic cancer, intestinal cancer, and prostate cancer, etc.
Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and doing so causes oxidative damage to them.
Raspberries contain ellagic acid, a phytonutrient with key substances such as Kaempferol, quercetin, and Cyanidin-3-rutinoside, and cyanidin-3-glucosyl-rutinoside.
These compounds break down to anthocyanins and provide antimicrobial and antioxidant properties to the raspberries.
The antimicrobial properties of raspberries inhibit the growth of bacterias, viruses, and fungi growth.
It reduces the risk of vaginal infections, irritable bowel syndrome, and other types of microbial infections.
(4) Strengthens Immune System
Raspberries strengthen our immune system, the defense mechanism of the body that helps in the prevention and treatment of various diseases, infections, injuries, and wounds.
Vitamin C, and other antioxidant compounds like flavonoids, etc, in raspberries, protect our immune cells or white blood cells from free radical damage.
This strengthens our immunity, and with stronger immunity, our risk of getting a cough, cold, fever, and flu diminishes automatically.
Vitamin C further strengthens immunity by enhancing the production of white blood cells.
The antimicrobial properties of raspberries reduce the risk of bacterial, viral, and fungal infections.
Zinc, iron, potassium, magnesium, and folate, etc in raspberries also contribute to making our immune system stronger.
(5) Provides Anti-Inflammatory Benefits
Anti-inflammatory compounds like vitamin C and dietary fibers in raspberries provide relief from pain and inflammation caused by inflammatory conditions such as arthritis, rheumatism, gouts, rheumatoid, asthma, and bronchial asthma.
(6) Is Anti-allergic
Quercetin present in the raspberries is an anti-histamine and reduces the risk of several types of allergies such as runny nose, watery eyes, hives, and swelling of the face and lips.
(7) Good Source of Manganese
Raspberries contain manganese, a trace mineral that acts as an important ingredient for “Superoxide dismutase”.
Superoxide dismutase is an enzyme that helps break down potentially harmful oxygen molecules in the cells.
Manganese also provides other benefits such as decreases premenstrual syndrome, improve bone health, decreases arthritis pain, reduces LDL cholesterol, manages diabetes, and improve fat metabolism.
(8) Regulates Blood Sugar
With a low glycemic index of 32, raspberries release sugar into the bloodstream at a slow pace and help in managing diabetes.
Dietary fibers in raspberries slow down the rate at which sugar is absorbed by the bloodstream, and keep blood sugar under control.
Despite this advantage, enjoy raspberries moderately as otherwise they may drop blood sugar below the normal range, and cause excessive hunger, excessive sweating, dizziness, shakiness, fast heartbeat, irritability, or moodiness.
If you take medication for diabetes, eat raspberries only after consulting with your doctor to ensure there is no food-drug interference risk.
(9) Improves Respiratory Health
Raspberries are good for the lungs and improve our respiratory health.
Vitamin C and other antioxidants such as flavonoids, etc in raspberries protect our respiratory system from free radical damage.
It strengthens our immune system and reduces the risk of cough, cold, fever, and flu, etc.
Quercetin in raspberries provides anti-allergic benefits and reduces the risk of runny nose, watery eyes, and other signs of allergies.
Anti-inflammatory compounds such as vitamin C, vitamin A, and dietary fibers in raspberries reduce lung inflammation and protect against asthma and bronchial asthma.
Other compounds like zinc, potassium, iron, folate, and magnesium, etc in raspberries also improve our respiratory health.
(10) Manages Cholesterol
Vitamin C and dietary fibers in raspberries reduce LDL cholesterol and help with cholesterol management.
It prevents the accumulation of plaque and fat deposits in the arterial walls and reduces the risk of atherosclerosis.
Atherosclerosis is a condition that causes hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the arterial walls.
It is a leading cause of heart attack, heart stroke, coronary artery diseases, and other cardiovascular problems.
(11) Aids In Controlling Hypertension
Hypertension or high blood pressure is a common health condition that affects millions worldwide and is a leading cause of cardiovascular and other health problems such as severe headache, nose bleed, chest pain, fatigue, and difficulty in breathing, etc.
Raspberries contain potassium, a natural vasodilator that relaxes blood vessels improves blood circulation, and provides relief from hypertension or high blood pressure.
Eat raspberries in moderation as otherwise too much potassium may drop blood pressure below the healthy range, and cause dizziness, fainting, nausea, dehydration, poor concentration, blurred vision, and pale skin, etc.
If you take blood pressure medication, eat raspberries after consulting with your doctor and ensure that there is no risk of food-drug interference.
(12) Improves Cardiovascular health
Antioxidants such as vitamin C, vitamin A, and other antioxidant compounds like phytonutrients, etc in raspberries protect our cardiovascular system from free radical damage.
Raspberries contain dietary fibers that reduce the risk of atherosclerosis, a leading cause of cardiovascular problems.
Potassium in raspberries improves blood circulation, regulates high blood pressure, and reduces the risk of cardiovascular problems.
Other essential nutrients like zinc, iron, potassium, magnesium, and B vitamins, etc, in raspberries also improve our cardiovascular health.
(13) Make Bones And Teeth Stronger
Bone strengthening minerals like calcium, potassium, and magnesium, etc in raspberries make our bones and teeth stronger.
Calcium is an essential mineral for our bone health as it promotes growth and development of the bones, and lack of this mineral may cause bone disorders such as osteoporosis.
Potassium in raspberries neutralizes acid load, reduces calcium loss from bones, and improves bone density.
Magnesium and manganese in raspberries increase calcium absorption and improve bone density.
The anti-inflammatory properties of vitamin C reduce pain and inflammation caused by osteoarthritis, a condition in which the protective tissues at the end of bones wear down.
(14) Eating Raspberries During Pregnancy And Nursing
Raspberries are loaded with essential nutrients like vitamins, minerals, antioxidants, and dietary fibers, etc.
These compounds help in maintaining a healthy pregnancy.
Vitamin C and other antioxidants in raspberries protect the fetus from free radical damage.
Folate or folic acid in raspberries encourages the brain development of the fetus and reduces the risk of neural tube defects like spina bifida.
Raspberries regulate blood sugar levels and reduce the risk of gestational diabetes.
Other nutrients like zinc, potassium, iron, and magnesium, etc also help in maintaining a healthy pregnancy.
Despite this benefit, eat raspberries in moderation and after consulting with your doctor to ensure there is no food-drug interference.
Nursing mothers should also follow the same precaution, and eat raspberries after doctor’s consultation.
(15) Improves Neurological Health
Raspberries are good for the brain and improve our neurological health.
They contain vitamin C, and other antioxidant compounds like flavonoids, etc that protect our brain cells aka neurons from free radical damage.
It reduces the risk of various neurodegenerative diseases such as Parkinson’s disease, Alzheimer’salzehimer’s disease, amnesia, and dementia, etc.
Nutrients like iron, potassium, magnesium, folate, and other B vitamins in raspberries improve our neurological health by providing cognitive benefits such as sharper memory, better focus, improved concentration, and reduced brain fog.
(16) Good For Digestive System
Raspberries are good for our stomach and improve our digestive health.
Antioxidants like vitamin C, vitamin A, and phytonutrients, etc in raspberries protect our digestive system from free radical damage and reduces the risk of colon cancer, intestinal cancer, abdominal cancer, and pancreatic cancer, etc.
Dietary fibers in raspberries are natural laxatives that improve bowel movement, relieve constipation and other gastrointestinal problems like abdominal pain, gas, bloating, and flatulence, etc.
Potassium, magnesium, and B vitamins in raspberries also play a significant role in improving digestive health.
Beauty Benefits of Raspberries For Skin
Some major beauty benefits of raspberries for skin are as follows.
(1) Keeps Premature Ageing At Bay
Antioxidants like vitamin C, vitamin A, and other relevant compounds like phytonutrients, etc in raspberries protect our skin cells from free radical damage.
It reduces fine lines, wrinkles, age spots, dark spots, skin blemishes, and other signs of premature aging.
Vitamin C enhances the production of collagen, an amino acid that maintains skin elasticity.
It improves skin smoothness and prevents wrinkles and skin sagging.
Raspberries can also be used topically for anti-aging benefits.
For this, blend one cup of plain yogurt with two cups of fresh raspberries (seedless) to make a smooth paste.
Apply this paste on your face, and let it dry for 15 minutes.
Wash off with tepid water.
Regular use reduces fine lines, wrinkles, and other signs of premature aging.
(2) For Treating Skin Problems Like Eczema And Psoriasis
The antimicrobial properties of raspberries protect our skin from bacterial, viral, and fungal infections.
It reduces the risk of skin problems like eczema and psoriasis.
Omega-3 and omega-6 fatty acids in the raspberries also help in treating eczema and psoriasis.
(3) Improve Skin Health
Raspberries improve our skin health due to the abundance of nutrients in them.
Vitamins and minerals in raspberries provide nourishment to the skin and make our skin soft, supple, and radiant.
Antioxidants like vitamin C in raspberries protect the skin from free radical damage, reduces signs of premature aging, and improve skin radiance.
Anthocyanins in raspberries add natural color to the raspberries and fight against bacterial and fungal infections.
(4) Lightens Skin Tone
Vitamins and minerals in raspberries nourish our skin and make it soft, supple, and radiant.
Vitamin C and other antioxidants in raspberries protect our skin from free radical damage and reduces signs of premature aging.
The topical application of raspberries lightens our skin tone and improves the smoothness of the skin.
For improving skin tone, “Raspberry Yogurt Face Mask” can be used.
For this, mix 8-10 squashed raspberries and 1-2 tablespoons of plain natural yogurt to make a paste.
Apply this mixture on the clean, damp skin, and leave it for 10-15 minutes.
Wash with warm water.
If you have sensitive skin, don’t leave the mixture on your face for more than 5 minutes.
Regular use tones our skin ( because of the astringent properties of raspberries), and increases skin smoothness ( due to the moisturizing properties of yogurt).
(6) For Treating Dry And Dehydrated Skin
The abundance of water ( around 87 percent) in raspberries provides moisturization to our skin and helps in treating dry skin.
Essential nutrients like vitamins and minerals in raspberries provide nourishment to our skin and improve skin health.
For this, mix 8-10 squashed raspberries, 2 tablespoons of plain yogurt, and one tablespoon of honey to form a mixture.
Apply this mixture on the face, and leave it for 15 minutes ( 5 minutes if you have sensitive skin).
Rinse off the face with warm water.
Honey present in this face mask locks moisture close to the skin.
Avoid this face mask if you have rosacea, and your skin gets easily irritated.
(7) Revitalize Skin
Raspberries are beneficial for skin revitalization.
For skin revitalization, do as follows.
- Steep a green tea bag in hot water for about a minute.
- Let it cool for some time, cut the tea bag, and mix tea leaves with 8-10 mashed raspberries.
- Add one tablespoon of plain natural yogurt to the mixture, and stir.
- Apply this face mask on clean, damp skin, and leave it for 10-15 minutes ( if you have sensitive skin, apply it only for 5 minutes).
- Rinse off with warm water.
(8) For Skin Cleansing
Raspberries are a wonderful skin cleanser that keeps our skin pores free of impurities, and reduces the risk of skin problems.
Dietary fibers in raspberries are detoxifying compounds that remove toxins, pollutants, and other impurities from our system.
When there are fewer toxins, they are less likely to clog up our skin pores and cause skin problems.
Raspberries can also be used topically for skin cleansing.
For this, follow the following steps.
- Mix one tablespoon of any clay ( that suits your skin) with water, and mix 6-8 mashed raspberries to it.
- Apply this mixture to the clean, damp skin, and leave it for 10 minutes.
- Wash off with water.
Regular use improves skin health and helps with skin cleansing.
Beauty Benefits of Raspberries For Hair
Some major beauty benefits of raspberries for hair are as follows.
(1) Make Our Hair Long, Thick, And Shiny
The biotin present in the raspberries makes our hair strong, thick, and lustrous.
(2) Improve Scalp Health
Essential compounds like vitamins and minerals in raspberries provide nourishment to our scalp and improve scalp health.
Antioxidants like vitamin C, and other relevant compounds like phytonutrients, etc in raspberries protect our hair follicles and scalp from free radical damage.
It reduces premature greying of hair, dry hair, split ends, and other signs of premature aging.
(3) Promotes Hair Growth
Raspberries promote hair growth because of their rich nutritious profile.
Vitamin C and other antioxidants in raspberries protect our hair and scalp from free radical damage and strengthen them.
Vitamins and minerals in raspberries nourish our scalp, improve scalp health, and encourages hair growth.
(4) Prevents Hair Loss
Antioxidants like vitamin C and other relevant compounds in raspberries protect our hair from free radical damage.
It reduces the risk of premature greying of hair, split end, hair fall, and hair dryness. It strengthens our hair follicles, and when our hair follicles are strong, the risk of hair fall reduces significantly.
Other compounds like zinc, folate, magnesium and other B vitamins in raspberries also help in reducing hair loss.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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