Raspberry belongs to the rose family and is perennial in nature. It blooms throughout the year and is mainly found in temperate regions. They have a lot of varieties like black raspberries, golden raspberries, red raspberries, purple raspberries and blue raspberries. They are mainly produced by Russia and Poland. There are many raspberry health benefits and one of the main ones is that it helps in losing weight.
15 Raspberry Health Benefits
According To The USDA one cup of raspberry contains- 1.5 g of proteins, 64 calories, 0.8 g of fat, and 15 g of carbohydrates which includes 8 g of fiber. It also contains 12% vitamin K, 5% vitamin E, 41% manganese, 6% of folate and 54% of vitamin C. It also contains riboflavin, thiamine, pantothenic acid, magnesium, calcium, phosphorus, zinc, copper, niacin and vitamin B6 in lesser amounts. It contains polyphenols such as flavonols, anthocyanins, ellagitannins and also antioxidants such as alpha-carotene, beta-carotene, zeaxanthin, lutein and choline.
1. Aids In Weight Loss
Raspberries are high in fiber in manganese that plays a vital role in promoting weight loss. They also help in boosting metabolism as well as studies believe that this help in promoting burning of fat in the abdomen. It is high in water content and protects the body from dehydration. You can also try following a raspberry ketone diet as it helps in reducing the storage of excess fat in the body and thereby reducing the total fat content in the body.
2. Improves Women’s Health
During the menstrual cycle, many women tend to suffer from painful cramps due to the cramping of pelvic muscles. Also, they may suffer from excess menstrual blood flow and sometimes suffer from hemorrhaging. Raspberries as well as it’s leaves help in relieving pain by tightening and strengthening the pelvic muscles as well as preventing hemorrhaging. This is one of the health benefits of raspberries.
3. Benefits Lactating Mother & Pregnant Women
Raspberries and also it’s leaves contains compounds like citric acid, fragrine, vitamins and carotenoids that increase the milk production in lactating mothers as well as prevents any complications associated with child birth. These raspberry ketones benefits women both during and after pregnancy.
4. Helps Treat Cervical Cancer
Cervical cancer develops in the lower part of the uterus in women. Due to the presence of powerful antioxidants present in raspberries, they promote the onset of apoptosis in cancerous cells. Thus, this is one of the health benefits of raspberries.
5. Improves Blood Circulation
One of the benefits of raspberries is that it acts as an anticoagulant which means that it works as an effective blood thinner. Thereby, preventing the body from undergoing blood clots. This also has an impact on the overall health of the cardiovascular system.
6. Manages Diabetes
Raspberries are high in fibers and therefore, are able to manage blood glucose levels. Studies have shown that people suffering from type 1 diabetes have a lower glucose level when they consume a high fiber diet. Raspberries have a bioactive component called tiliroside which promotes the body to produce adiponectin which helps in regulating insulin levels as well as blood sugar levels in type 2 diabetics. This particular component helps in breaking down glucose and reduces sugar spikes in diabetics. This is one of the main raspberry health benefits. It has a low glycemic index which is ideal for diabetics.
7. Prevents Obesity
Obesity leads to the onset of several diseases one including diabetes. Two such components that play a role in benefits of raspberries are tiliroside and rheosmin which can help in preventing obesity. Tiliroside stimulates the body to produce adiponectin which is low in obese people. This helps in reducing the levels of sugar in the blood and rheosmin helps in boosting fat metabolism. This in turn, helps in either promoting weight loss or preventing obesity.
8. Reduces Arthritis
Arthritis is characterized by inflammation in bones and joints caused due to damaged and reduced cartilage. This condition is caused due to the loss of minerals from the bone and released into the blood stream. This in turn, reduces bone density and increases bone fragility. The tannins, antioxidants and phytonutrients present in raspberries help in preventing bone cell damage and also prevents loss of minerals. It also helps in reducing the inflammation and thereby, greatly reducing the symptoms of arthritis. This has mainly been seen in red raspberries.
9. Healing Properties
One of the raspberry health benefits are that they are involved in preventing the damage of cells and promote cell repairing. This is due to the fact that they contain important components like phytonutrients, tannins and antioxidants that have been proved to help in reducing inflammation. Raspberries are also able to prevent the damage of collagen that it needed when injury occurs.
10. Improves Vision
Raspberries contains vitamins like C and A that re also powerful antioxidants and help in preventing the eyes from oxidative stress thereby, protecting the eye from loss of vision. Age induced cataracts and advanced eye problems like macular degeneration can also be prevented as these antioxidants and phenols fight diseases in the eyes and also prevent the “Dry eye” syndrome. It also contains ellagic acid which also helps in nutritious up keeping of the eye. Thus, in this way one of the benefits of raspberries is that they improve the overall vision.
11. Improves Heart Health
Studies have shown where flavonoid rich foods are important for reducing mortality caused due to cardiovascular diseases. Raspberries are rich in flavonoids and as has high amounts of polyphenols. These polyphenols may also reduce the risk of platelet build up that ultimately leads to low blood pressure. Studies have also shown where anthocyanins in berries have reduced risks of heart attacks up to 32% in young as well as middle aged women. This is one of the important raspberry health benefits.
12. Reduces Wrinkles
Raspberries have good amounts of vitamin C that helps in collagen build up in the body. It also promotes cell repairing and prevents cell damage. Thus, it leads to reduction in age-induced spots and also protects the skin from UV damage.
13. Improves Memory
Studies have shown where flavonoids play an important role in to improve brain memory as well as reduce cognitive decline caused to aging. This is one of the raspberry health benefits.
14. Immunity Booster
Raspberries are a rich source of vitamin C which helps in fighting infections like the common cold, flu and others. It also helps in fighting free radicals that can prove harmful to the body. This also helps in preventing cellular damage and thereby, supporting the immune system.
15. Raspberry Ketone Diet
Raspberry ketones are a natural substance that is extracted from raspberries and it gives them this particular aroma. It is used as a popular weight loss supplement however; extracting raspberry ketones from raspberries are very expensive. There is no research done until now that shows that raspberry ketones benefits the body by reducing fat. Thus, there needs to be more research done to further gain evidence for this.
Health Risks That May Come With Consuming Raspberries
Organically grown raspberries have a lot of health benefits as compared to the conventionally grown ones. Therefore, if you cannot find organic raspberries it is better to not eat them at all as the conventional ones may have health risks. Also, there is no evidence until date of its weight loss potential on humans and thus it is advised to eat a wholesome nutritious diet rather than having a diet that only consists of raspberries.