Superfood - RASPBERRIES

 

You can eat raspberries all year round as a fruit. Raspberries are a tasty and adaptable fruit, whether they are fresh or frozen. They possess a variety of advantageous traits, including  anti-inflammatory, anti-cancer, and cardio-protective. Raspberries can be any color, including red, black, purple, and golden. Minerals, vitamins, and antioxidants are present in varying amounts in each color of this delicious food.

 

Nutritional Value

Red raspberries weigh 100 grammes, which equals:

 

● 52 kilocalories
● 1.2 g of protein
● 0.6 g of fats
● 12 g of carbohydrates
● vitamins and minerals

 

Additionally, raspberries have a decent amount of vitamins and minerals like:

 

● 26.2 mg of vitamin C
● 151 milligrammes of potassium
● 22 mg of magnesium
● 0.1 mg of vitamin B6
● 0.7 mg iron
● 25 mg. of calcium

 

Raspberries also include other minerals like:

 

● Copper,
● selenium,
● Vitamin K, and
● Phosphorus
● Zinc

 

Additionally, raspberries have a really low glycemic index. The food's capacity to transform complex carbs into glucose is measured by its glycaemic index. Because of this, raspberries are a healthier fruit option for those seeking to control their blood sugar.

Health Benefits of Raspberries

● Beneficial to Diabetes

One of the berries with the least sugar is raspberry, particularly red raspberry. They are therefore a great option for those who want to reduce their sugar intake while yet satisfying their sweet tooth. Additionally, they have a relatively low glycemic index, which may assist in controlling blood sugar levels. Additionally, it's because raspberries have a lot of fiber in them. It slows down digestion and lowers the risk of blood sugar levels rising.

● Good for the Heart

Certain flavonoids found in red raspberries have been demonstrated in studies to help inhibit inflammation, which can result in cardiovascular diseases. This is so that these flavonoids can reduce the immune response's severity. Additionally, they contain potassium, which lowers blood pressure, raises blood circulation, and regulates sodium levels.

● Minimizes Cholesterol

Vitamin C and dietary fiber are abundant in raspberries. These vitamins and minerals can lower the harmful cholesterol. It also lessens the chance of atherosclerosis. In this disorder, plaque buildup causes the arteries to stiffen and narrow. Fibre stops this by regulating the body's creation of cholesterol. In addition to lowering LDL, the manganese in raspberries also helps regulate cholesterol and lowers the risk of cardiovascular diseases.

● Anti-allergic Effect

The flavonoid quercetin, which has antihistamine characteristics, is abundant in red raspberries. According to research, it might prevent histamine from being released. The substance that triggers inflammation, histamine, is a component of the immunological response. This antihistamine can aid in easing the symptoms of many different allergies, including runny nose, hives, watery eyes, and other inflammations and swellings.

● Cancer Prevention

Consuming red raspberries regularly can lower your risk of getting certain cancers. Red raspberries are said to contain ellagic acid, a phenolic substance derived from plants. It functions as a strong antioxidant and lowers cancer risk.

● Beneficial in Pregnancy

Red raspberries contain vitamin C, which can help shield the fetus from harmful free radicals.They also have some folate in them. Studies have shown how important folate is for a fetus's healthy brain development. Numerous congenital defects may be less likely as a result.

● Minimizes the risk of eye diseases

Vitamin A and antioxidants abound in red raspberries. Antioxidants aid in minimizing the harm done by free radicals to the body's various tissues. One of the main reasons for eye illnesses may be free radical damage. These antioxidants lower the risk of glaucoma, cataracts, and macular degeneration. Raspberries also contain vitamin A, which is necessary for strong eyes.

Are Raspberries High in Fibre and Antioxidants?

Antioxidants are widely found in raspberries. They contain substances like lutein, lycopene, zeaxanthin, and beta-carotene. According to studies, antioxidants aid in reducing inflammation and preventing early aging. Our bodies' increased levels of free radicals can harm our cells. Additionally, antioxidants assist the body get rid of free radicals, which has a variety of positive effects on health.

 

Red raspberries can have up to 8g of dietary fiber in one cup. This fiber makes you feel satisfied and lessens the need to overeat. By delaying digestion, dietary fiber also delays the release of blood sugar. Additionally, it encourages gut health.

 

 

 

 

References:

1. Mlcek, J., Jurikova, T., Skrovankova, S., & Sochor, J. (2016). Quercetin and Its Anti-Allergic Immune Response. Molecules (Basel, Switzerland), 21(5), 623.

 

2. Naninck EFG, Stijger PC, Brouwer-Brolsma EM. The Importance of Maternal Folate Status for Brain Development and Function of Offspring. Adv Nutr. 2019 May 1;10(3):502-519

 

3. Wang HR, Sui HC, Zhu BT. Ellagic acid, a plant phenolic compound, activates cyclooxygenase-mediated prostaglandin production. Exp Ther Med. 2019 Aug;18(2):987-996.

 

4. Arulselvan P, Fard MT, Tan WS, Gothai S, Fakurazi S, Norhaizan ME, Kumar SS. Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev. 2016;2016:5276130.
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