Raspberries are available in a variety of colors, including popular red and black kinds as well as purple, yellow, and golden colors. A value pair of vitamins, minerals, and antioxidants can be found in berries of every color.
In this article, we explore red raspberry’s health advantages. We give a nutritional breakdown, talk about how to eat more raspberries, and go over any potential health risks.
The number of antioxidants Reliable Sources of plant foods, like raspberries, may aid in the prevention of a variety of diseases.
Antioxidants include things like vitamins C and E, selenium, beta carotene, lutein, lycopene, and zeaxanthin, all of which are found in raspberries. Flavonoids, which are plant compounds with antioxidant properties, are also present in raspberries.
The body needs antioxidants to get rid of harmful elements called free radicals. Some of these compounds are produced by the body during metabolic processes, while others come from outside influences like unhealthy meals and pollutants. Foods that are processed and high in fat and sugar are unhealthy.
When there are excessive amounts of free radicals in the body, they can damage cells and lead to a variety of health issues.
Further, a good source of fiber is raspberries. The amount of fiber in one cup of raspberries is 8 grams (g). Current guidelines say that adults aged 19 years and older should consume between 22.4g and 33.6g of Trusted Source of fiber a day, depending on their age and gender.
A diet high in antioxidants, according to brainpower specialists, may help to maintain the health of the brain and nervous system. There is evidence that vitamins C and E may help preserve a person’s capacity for thought and memory as they age. Numerous anti-oxidant vitamins are found in raspberries.
Identify the foods that are beneficial sources of antioxidants.
2. Heart health
Research on heart health has revealed that anthocyanins, one particular group of flavonoids, may reduce inflammation that may result in cardiovascular disease. Anthocyanins are also present in raspberries.
A person’s risk of cardiovascular disease may be decreased by several antioxidants by preventing platelet accumulation and decreasing blood pressure by utilizing anti-inflammatory processes. The American Heart Association Trusted Source advises the majority of individuals to consume more potassium and less salt in their diets. These dietary alterations can help prevent high blood pressure, a risk factor for cardiovascular disease.
3. Prevention of cancer
According to the National Cancer Source, antioxidants from food sources may aid in the body’s defense against cancers of the stomach, esophagus, and lungs.
In 2010, researchers used an extract of Meeker red raspberries to cure breast, colon, and stomach cancer cells. The extract killed more than 90% of the cells. According to the study, antioxidants are responsible for nearly half of the cell death in breast cancer.
4. Management of diabetes
Antioxidants found in berries may aid in reducing inflammation, which may increase the risk of type 2 diabetes.
Dietary fiber may reduce the chance of acquiring type 2 diabetes and ameliorate symptoms in people who already have the condition, according to the authors of a review published in 2018 by Trusted Source.
Potassium is present in raspberries at 186 mg per cup (Trusted Source). The American Heart Association advises getting 4,700 milligrams of potassium every day.
Raspberries are naturally sweet, and people do not generally need to add sugar to them. They are a helpful addition to the diet while attempting to control diabetes or extra weight due to their sweetness.
Raspberries’ high water and fiber content might support a healthy digestive system and help prevent constipation. The regularity of bowel movements is important for the daily expulsion of toxins and is promoted by an adequate fiber intake.
Increasing fiber consumption may also benefit:
control of blood pressure
lowering cholesterol to aid with weight reduction
6. Eye Health
Raspberries contain the antioxidant zeaxanthin, which filters out trusted Sources of harmful blue light rays.
It’s a good idea to have a backup plan in just case.