What are the benefits of raspberries?

What are the benefits of raspberries?

Raspberries are versatile, tasty and healthy fruits. See why you should take a juice of this food in your snack.

What are the benefits of raspberries?

Last update: January 08, 2022

The consumption of fruits and vegetables has always been part of healthy diets, since they protect against certain diseases generated by oxidative stress. RaspberriesRubus spp.) are an example of this type of food, as they provide antioxidants.

Raspberries, in addition to being popular in the sensory, are also considered functional foods or nutraceuticals. They contain bioactive compounds, such as anthocyanins, which have been shown to benefit health,

Characteristics of raspberries

Raspberry of any variety It is the fruit of a shrub that belongs to the Rosaceae family. It usually grows in European forests, where it is native. Apparently, had its origin in Greece and from there it passed from other countries to North America.

The most common varieties are red (Rubus idaeus), typical of Europe, and red and black in North America, like the black raspberry (Western rubus), wild raspberry (Rubus strigosus) and purple raspberry (Rubus neglectus).

Its shape is round or conical. The skin is velvety and covered with fine hair. It is a fruit that is composed of many berries grouped in miniature, in which each there is a single seed.

Nutritional components

Next we will show a list with the nutrients from a normal serving (1 cup or 144 grams of raw raspberry) of any variety:

  • Energy: 75 calories.
  • Carbohydrates: 18 grams.
  • Fiber: 7.6 grams.
  • Potassium: 282 milligrams.
  • Vitamin C: 30 milligrams.

According to the indicated values, raspberry can be included in weight loss diets, since a normal serving only provides 75 calories. The energy in raspberries comes from fructose and glucose, which are absorbed very quickly.

The potassium value is similar to that of lemon juice, sliced ​​mango, and melon pulp. The potassium helps with muscle contraction and heart rate.

Raspberries have a higher fiber content than other fruits. They are consumed whole, which serves to take advantage of their soluble and insoluble fiber and prevent constipation.

Vitamin C is in moderate values, so it is recommended to eat it fresh to take better advantage of it. If you’re making raspberry juice, do it quickly so the vitamin C doesn’t oxidize.

Raspberries provide antioxidants that have an important biological function, counteracting free radicals.

Bioactive components in raspberry

Various experts agree that raspberries, blackberries, and berries in general contain various types of antioxidant polyphenols, like phenolic acids, flavonoids and anthocyanins, and others like resveratrol and ellagic acid. For this reason, Clark and finn recommend red fruits within the health improvement program.

Other researchers published that anthocyanin values ​​in raspberries and other berries can reach 223 milligrams per 100 grams of fruit. Polyphenols range from 657 to 2611 milligrams in 100 grams of dried fruit.

Vitamin C was found between 14 and 103 milligrams for every 100 grams of fresh raspberries. These values ​​support the high antioxidant capacity.

Raspberry benefits

Is evident that most of the benefits of raspberries are due to the presence of antioxidants that protect the body when consumed. But let’s look at some more questions.

1. Improve some intestinal problems

A low fiber diet is linked to intestinal problems such as constipation and bloating. In addition, an article from the BMJ magazine published that when fiber is not enough in the diet, it can increase the risk of heart disease.

A cup of fresh raspberries, despite their small size, can provide up to 8 grams of fiber. Raspberry is the berry with the highest fiber content when compared to others, such as blackberries, strawberries and blueberries.

When you eat the required amount of fiber cholesterol is lowered, blood sugar is controlled, bowel movement is promoted, and satiety. Some types of fiber act as food for intestinal bacteria.

2. They can combat oxidative stress

Free radicals are molecules that are formed from biological reactions in the body. They are very reactive, so they oxidize and damage what is around them. This effect leads to degenerative and aging diseases. To live in a healthier way, a balance between the formation of free radicals and the antioxidants that can neutralize them is necessary.

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The darker the raspberry, the greater the variety of anthocyanins and cyanidins with antioxidant capacity. An antioxidant value of 3.5 times higher than vitamin E. Not forgetting the content of vitamin C, which also has these properties.

The magazine Nutrition Research He stated that 300 grams (10 ounces) of berries are capable of protecting DNA against free radical damage. In addition, another study revealed that eating 1/2 kilo of berry pulp daily for a month reduces a pro-oxidant marker by 38%.

3. They would decrease the risk of heart disease

When LDL or cholesterol values bad rises in the blood, becomes a risk factor for the heart. Phenolic compounds in raspberry and other berries can protect the heart by inhibiting the oxidation of LDL.

The science explains that this occurs because phenols block free radicals (in tests on rats). In human cells a similar effect has also been observed.

On the other hand, it appears that anthocyanins suppress a protein known as MCP-1. This protein induces the formation of lipid plaques on the arterial walls.

4. Prevent neurodegenerative pathologies

Eating some delicious and juicy raspberries of different colors can improve brain health and help prevent forgetfulness, common during aging. From the Human Nutrition Research Center on Aging It was reported that antioxidants in berries, such as raspberries, can avoid the alteration in the communication of brain cells.

In addition, these fruits also help reduce brain inflammation that is triggered in the typical motor problems of aging and cognitive functions. A study in rats revealed that anthocyanins are beneficial in preventing Alzheimer’s disease.

5. They can improve insulin and blood sugar levels

Diets with a high glycemic response may be associated with an increased risk of obesity and type 2 diabetes. However, the polyphenols they can improve these responses and maintain blood sugar control.

Magazine British Journal of Nutrition found that by eating raspberries and other berries with bread, participants improved their insulin response. In obese people with insulin resistance too tests have been carried out. For 6 weeks they had a purple berry smoothie 2 times a day. An improvement in insulin sensitivity was found.

6. They are anti-inflammatory

Inflammation is a sign of the body’s defense against infection or injury. Fortunately, the berries have anti-inflammatory properties. Chronic inflammation is a precursor to diabetes, obesity, and heart disorders.

Some scholars claim that polyphenolic compounds, especially anthocyanins, have anti-inflammatory activity in animals and humans. This anti-inflammatory power of berries is effective for people of normal weight as well as those who are obese and overweight. This is demonstrated by a study.

7. Could be beneficial for the skin

Free radicals tend to cause skin damage that accelerates aging. However, the specialists comment that raspberries help reduce wrinkles.

Laboratory and animal tests indicate that ellagic acid in berries is the main antioxidant for the skin. It acts as a blocker of the enzymes that break down collagen.

Do you know what collagen is? It is a protein that gives structure to the skin and allows it to stretch and remain firm. If collagen is damaged, then wrinkles appear.

8. They would protect against cancer

The epidemiological evidence suggest that more than 20% of cancer cases they can be prevented by a diet containing 400 to 800 grams of various vegetables and fruits per day. Phytochemicals in berries, such as raspberry, can modulate cancer initiation, promotion, and progression.

Some cancer researchers they have worked on anthocyanins, resveratrol and ellagic acid. They found that these phytochemicals induce antioxidation, detoxification, cell death, and antiproliferation of malignant cells in experimental animals.

Despite these results, science does not yet have concrete results. Some animal tests cannot be safely extrapolated to humans and others performed on patients they can be contradictory.

The antioxidants in raspberries are also anti-inflammatory. This explains its action against metabolic disorders.

Possible contraindications of raspberries

Despite the fact that raspberries are delicious, nutritious and beneficial, you must take some precautions when consuming them, such as the following:

  • Red berries appear on the list of allergenic foods.
  • They are prohibited in crisis of duodenal and stomach ulcers, gastritis, nasal polyps, nephritis, gout, asthma and polyarthritis.
  • They should not be part of the diet of people who tend to form clots or take blood thinners.
  • Pregnant women cannot eat more than 3 raspberries a day, since they can cause allergy to the baby.

Raspberries should be part of healthy diet programs. Of course, combined with other vegetables and fruits.

A diet with fresh raspberries, frozen, in ice cream, with cream, shakes, smoothiesAmong other preparations, it will allow you to lead a healthier life through its antioxidants and anti-inflammatories.

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