Berries are known to be rich in nutrition and good for reducing the risk of various diseases. Apart from strawberries and blueberries, you can get a wealth of nutrition from raspberries. What are the contents and benefits?
Raspberries nutritional content
Raspberry fruit (raspberry ) is a fruit that is still in the same family as roses. It’s sweet, juicy, and slightly crunchy.
This fruit is similar to blackberries. The difference between the two can be seen when picked.
If the stem detaches from the fruit and leaves a hole above it, this means a raspberry.
This fruit can grow when exposed to sunlight for at least six to eight hours.
The following is the nutritional content contained in 100 grams of raspberries.
1. Calories: 52 kcal.
2. Water: 85.8 grams (g).
3. Sugar: 4.42 g.
4. Fiber: 6.5 g.
5. Calcium: 25 milligrams (mg).
6. Iron: 0.69 mg.
7. Magnesium: 22 mg.
8. Phosphorus: 29 mg.
9. Potassium: 151 mg.
10. Zinc: 0.42 mg.
11. Manganese: 0.67 mg.
12. Vitamin C: 26.2 mg.
13. Folate: 21 mcg.
14. Choline: 12.3 mg
15. Betaine: 0.8 mg.
16. Vitamin A: 2 mcg.
17. Beta-carotene: 12 mcg.
18. Lutein + zeaxanthin: 136 mcg.
19. Vitamin E: 0.87 mg.
20. Vitamin K: 7.8 mcg.
Also Read: 8 Benefits of Blackberry Fruit for Body Health
The benefits of raspberries
From the various ingredients above, these berries have the potential to provide various health benefits.
1. Lower cholesterol
Raspberries are one type of cholesterol-lowering food. The reason is, this fruit is rich in fiber which can prevent the absorption of cholesterol in the intestine.
Cholesterol that accumulates can clog blood vessels. This makes the blood flow not smooth and the heart will pump blood more stronger.
As a result, blood pressure increases. If it continues, this condition can even cause heart attacks to strokes.
2. Maintain heart health
Red raspberries also contain polyphenols which can protect the heart from damage caused by free radicals.
Free radicals can trigger heart attacks and the formation of bad cholesterol.
The results of a study published in the European Journal of Applied Physiology (2005) found that berries, including raspberries, could protect heart cells from being damaged by stress and high-intensity exercise.
An animal study published by Current Developments in Nutrition (2022) also found that the polyphenols in raspberries reduced free radical levels in the heart due to consuming high intakes of fat and sugar.
3. Maintain bone health
Raspberries are rich in calcium which is a building block for strong bones.
In addition, raspberries contain plant-specific compounds or phytonutrients called resveratrol. Both have the potential to help bone development and formation.
Research published in the Journal of Bone and Mineral Research (2020) even found that regular consumption of resveratrol strengthens the thigh bones and lower back of menopausal women.
Resveratrol helps increase the reduced estrogen hormone in postmenopausal women. Estrogen plays a role in bone formation and maintaining its density.
4. Reduce constipation
The benefits of raspberries are good for launching bowel movements because they are rich in water and fiber.
Fiber compacts and softens the stool because it absorbs water so you avoid constipation.
Although trivial, constipation must be addressed immediately. Prolonged constipation makes you push too hard, causing hemorrhoids, tearing of the anus, and the intestine protruding from the anus.
5. Controlling weight
The benefits of raspberries come from fiber and water. Both can make you full longer and you don’t get hungry easily.
If you are not easily hungry, your appetite will be controlled so that the desire to eat excessively will decrease.
Raspberries also contain a distinctive compound called raspberry ketone which has the potential to break down body fat cells so they can be burned quickly.
However, this claim is still being tested on animals by giving large amounts of raspberry ketone supplements, not on humans who eat the whole fruit.
6. Maintain eye health
The lutein and zeaxanthin in raspberries are carotenoids or natural dyes.
Apparently, both of them also provide a layer of protection in the eye that absorbs ultraviolet (UV) light so it doesn’t enter the eye.
UV rays are known to damage the lining of the eye and increase the risk of impaired vision and blindness due to cataracts and macular degeneration.
The content of carotenoids in raspberries is also efficacious to increase the ability to see in dim light.
7. Relieves arthritis pain
Berries such as blueberries, raspberries, and blackberries contain polyphenols that have anti-inflammatory properties.
Because of these properties, inflammation in the joints is reduced so that the symptoms can be more controlled.
In addition, polyphenols inhibit the breakdown of cartilage and the breakdown of bone cells.
This compound also prevents the formation of excess tissue between bones and joints that causes pain and swelling.
8. Maintain brain health
Raspberries contain various nutrients that are antioxidants, such as vitamin C, vitamin E, and polyphenols.
Antioxidants help protect the brain from free radical damage. This damage can interfere with the ability to remember and think. In effect, the risk of dementia and Alzheimer’s also increases.
Raspberries also contain choline which is converted into acetylcholine in the brain. Acetylcholine plays an important role in the process of thinking and remembering.
9. Control blood sugar
Raspberries are suitable for consumption as a snack that is safe for diabetes 2.
The various contents of this fruit are antioxidants that help prevent the formation of inflammation in the body.
When inflamed constantly, the body will have difficulty using the insulin hormone to lower blood sugar. As a result, blood sugar spikes and exacerbates type 2 diabetes.
In addition, the fiber content is also not digested in the body so it is not converted into blood sugar. So, blood sugar remains under control.
10. Reducing the risk of cancer
Antioxidants in raspberries protect body cells from damage caused by exposure to free radicals. Damaged cells are known to cause cancer.
In addition, a study published in Nutrition Research (2010) observed that raspberry extract could kill breast, colon, and stomach cancer cells.
Keep in mind, these trials were conducted on cells in the laboratory, not cancer patients who ate raspberries.
11. Maintain skin health
Raspberries are rich in vitamin C which is good for skin health. Meeting the need of vitamin C stimulates the amount of collagen in the skin.
Collagen is needed to keep skin firm. In addition, collagen is also needed to accelerate wound healing.
Vitamin C, polyphenols, and vitamin E also protect the skin from sun exposure which causes signs of aging, such as wrinkles and dark spots.
Raspberries contain various nutrients that are antioxidants, such as vitamin C, vitamin E, and polyphenols.
When consumed regularly, these three maintain overall body health and have the potential to reduce the risk of various diseases.