The raspberry belongs to numerous plant species in the rose family. It is a perennial fruit, and the plant has woody stems. Given their rich color and juicy taste (and the wonderful benefits, obviously), raspberries are one of the most consumed fruits on the planet.
For many, eating a bowl of fresh raspberries is one of the summer's tasty pleasures. Vividly colored and refreshingly sweet, juicy and satisfying to eat, raspberries also offer a bounty of health benefits, from helping control weight to possibly help prevent cancer. What makes the raspberry so great? It starts with the phytochemicals present in this delicious fruit, which are responsible for the dark color in raspberries. These phytochemicals provide useful phytonutrients that make raspberry nutrition so beneficial. Also, it has dense nutrient content that includes antioxidants, fiber, iron, magnesium, potassium, zinc, etc.
Amongst the nutrients, Raspberry has the highest proportion of Vitamin C on the scale of our body’s daily requirement of nutrients. 100g berries provide about 44% of Vitamin C required by us.
Let’s take a look at just how beneficial these delicious berries can be.
1. HELP PREVENT CANCER
The incidences of the Cancer is increasing but now with new advancements and studies on it, this condition may not spell doom for you anymore.
The researchers on food and nutrition for controlling cancer and preventing it are showing a lot of promise. One such elaborate study has been done by Dr. Daniel Nixon of Hollings Cancer Institute.
The black raspberry has some powerful characteristics that may offer cancer prevention. They contain high levels of ellagic acid, a compound that naturally occurs in raspberries as well as strawberries and walnuts, called a tannin. A cup of Raspberries contains about 40 mg of this acid. When consumed in moderate quantities, it prevents the occurrence of cancers. [3,4]. Laboratory studies shared by the Memorial Sloan Kettering Cancer Center shows that ellagic acid that was consumed before and during exposure to cancer-causing carcinogens developed fewer liver tumors than a diet without the ellagic acid. Similar results were shown with lung cancer. [5]
Another study conducted at the Ohio State University Comprehensive Cancer Center showed that the anthocyanins in black raspberries may reduce tumors. Diets containing freeze-dried black raspberries suppressed the development of tumors in the esophagus of the studied subjects, and the results indicate that the anthocyanins may have chemopreventive properties. [6]
If Cancer patients increase the concentration of this acid by increasing the daily intake of raspberries, then they may be able to destroy the cancerous growths through a process called Apoptosis. [7]
Apoptosis in layman’s language means programmed cell death owing to a biochemical reaction. The acid in Raspberries triggers this process.
It has been found to be effective in most of the cancers including that of the breast, colon, pancreas, Esophagus, skin, prostate and amongst others. [8,9]
The best part is that this process does not hurt or damage normal cells and slow down the cancer growth significantly.
Apart from a significant contribution from Ellagic acid, the antioxidant properties of Raspberries also help in aiding cancer prevention and growth.
Antioxidants neutralize these free radicals and protect from cancer. ORAC value (Oxygen Radiance Absorption Capacity) of raspberry is 4900 micromoles per 100 grams. So it is useful in protecting against cancer and tumor.
These studies show that raspberries are some of the most promising cancer-fighting foods you can consume.
2. BOOST HEART HEALTH
We know that most berries provide tons of benefits, and raspberries are no exception. In fact, raspberry nutrition is known to boost heart health.
A study published in Scientific Reports was conducted to review immune responses and the efficacy of reducing chronic diseases of red raspberries. The results revealed that the anthocyanin found in raspberries provided anti-inflammatory benefits that may help the heart. Specifically, the study showed that raspberries had the highest efficiency of releasing nitric oxide, which helps improve blood flow. [10]
Additionally, the polyphenols in raspberries has been shown to hold beneficial effects for people with peripheral artery disease, a narrowing of the peripheral arteries to the legs, stomach, arms and head. [11] Given the anti-inflammatory capabilities along with the polyphenol content, raspberry nutrition may help reduce the risk of coronary heart disease as well and overall boost heart health.
3. HELP WITH WEIGHT LOSS
If you are looking for a delicious and effective way to lose weight, raspberries can be the best natural option. First things first, raspberry has an extremely low-fat content but high fiber that keeps you feeling full for longer. The water content of raspberry at 95% protects you from dehydration owing to heavy exercises. The entire composition of trace metals including manganese, potassium, and phosphorus restore the lost balance of electrolyte in the body weight loss
It is a low-calorie fruit which keeps you light and makes for a good before and after workout snack. They also contain amazing phytonutrients, these little powerhouses of nutrition that can help increase metabolism.
Raspberry ketones are natural phenolic compounds and specific nutrients called rheosmin that may be responsible for this amazing benefit, not to mention the high fiber content. By supplementing with raspberries, studies indicate that weight gain through the accumulation of fat can be reduced, and evidence suggests that treatment with raspberries decreased the size of fat cells. [12]
In one particular study conducted by the Center for Applied Health Sciences in Ohio and published in the Journal of the International Society of Sports Nutrition, 70 obese but otherwise healthy participants were randomly assigned to supplementing with raspberry ketone, caffeine, capsaicin, garlic, ginger and citrus aurantium or a placebo in a double-blind experiment. After eight weeks of supplementation, exercise training and a calorie-restricted diet, those who supplemented saw improvements in hip girth, waist girth, and body composition.
Those who took the placebo also experienced beneficial weight loss, but the group who supplemented with the raspberry ketone mix saw slightly better results. [13]
See more about losing weight with red smoothie detox, click here
4. CAN HELP MANAGE DIABETES
Raspberries are very low on the glycemic index ranking as a 3 in glycemic load. Low-glycemic foods, such as raspberries, have little impact on blood sugar, ultimately helping stabilize it. Overall, it makes this low-sugar and high-fiber food option a great choice to include in any diabetic diet plan. [14]
Raspberry contains 2 main nutrients that make it perfect for diabetes. Tiliroside and rheosmin bonus pack of raspberry:
- Rheosmin for Obesity-related benefits.
- Tiliroside for Diabetes related benefits.
It is found that Adiponectin is not produced in sufficient amount in obese people.
Tiliroside stimulates the body to produce an Adiponectin to maintain sugar and insulin level in type 2 Diabetes patients. Adiponectin plays a key role in the regulation of blood sugar and blood fats.
Adiponectin is a protein that is responsible for glucose breakdown in our body. The synthesis of glucose leads to its absorption and prevents high levels of undigested sugar being circulated in the blood. [15]
Thus, it prevents the spike of blood sugar level in diabetes patient and prevents complications due to sugar level spike in obese people.
Wheres, Rheosmin benefits by increasing metabolism in our fat. It increases oxygen consumption, enzyme activity and heat production in fat cells.
Further, the natural sugar in Raspberries called fructose does not need insulin for metabolism. Therefore, diabetics with Type 2 diabetes do not have to worry about the elevated sugar levels in the blood after consuming them.
The Glycemic index of the fruit which reflects its ability to increase the glucose in blood is below 40 for raspberries making them extremely healthy and ideal for diabetics.
You can see more about diabetes diet here.
5. EASE ARTHRITIS PAIN
Raspberries have amazing anti-inflammatory properties that may alleviate symptoms of arthritis. That’s why raspberries make a great addition to any arthritis diet plan.
In repairing and reducing pain, raspberries have been found to contain the severity of arthritis. They control the bone resorption that releases the minerals from bone into the bloodstream.
An excessive uncontrolled resorption in arthritis patients make their bones brittle, soft and lowers its density. It also inhibits the cartilage damage and thereby reduces the inflammation of bones and joints.
A study conducted by the Department of Biomedical and Pharmaceutical Sciences at the University of Rhode Island’s College of Pharmacy and published in the Journal of Agricultural and Food Chemistry revealed that the red raspberry fruit and raspberry extracts, which contain the polyphenols, anthocyanins and ellagitannins, provided anti-inflammatory properties protecting the cartilage in subjects with arthritis — perhaps because there was a decrease in the degradation of the protein, proteoglycan and type II collagen. The treated subjects had a lower occurrence rate and less severity of arthritis when compared to control subjects. There was way less inflammation, pannus formation, cartilage damage, and bone resorption. (9)
This suggests that red raspberry polyphenols may help reduce the symptoms and severity of arthritis, which is no surprise since raspberries are potent anti-inflammatory foods.
6. FIGHT AGING
Vitamin C are water-soluble vitamins that are essential for your body. They need to be restored and regularly replenished as they are not stored in our body cells. [17]
As mentioned earlier, Raspberry is a rich source Vitamin C. Vitamin C increases general immunity to fight colds, flu, infections and such other common diseases and conditions. [18]
Vitamin C is a rich antioxidant agent and highly effective in purifying and cleaning our blood and cells that make the immune function strong.
Antioxidants gets rid of the free radicals produced in our body by certain molecules on exposure to oxygen. These radicals can damage the cells and our DNA structure if not controlled and cleaned out. [19, 20] The formation of free radicals is natural and is taken care of by the antioxidants produced in the body by the food that we consume.
Additionally, Vitamin C is typically found at high levels in the skin, but aging causes a decline in vitamin C content in both the epidermis and dermis. Excessive exposures to UV light or pollutants, such as cigarette smoke, may also lower vitamin C content in the epidermis. Thus, it makes sense that eating vitamin C-rich raspberries may give your skin the glow you’ve always wanted. [21]
Other than Vitamin C, the antioxidant property of Raspberries is owing to phenols and anthocyanins in them. The antioxidants can help reduce the signs of aging by fighting free radicals found throughout the body. Raspberries contain the well-known potent vitamin C as well as antioxidant carotenoids and quercetin.
Early aging is common due to increasing pollution, exposure to UV rays, unhealthy lifestyle and persistent stress. But raspberries are rich in antioxidants that neutralize these free radicals.
Raspberries have been rated as high in antioxidants on the ORAC scale, putting them up there with the famous blueberry, which is well-known for its antioxidants. With all those antioxidants, good skin can be a great result from eating raspberries. [22, 23]
Discover how to maintain your beauty, click here
7. MAINTAINS EYE HEALTH
Eating raspberry improves vision and prevents the eye and retina from infections and other damages.
Since raspberry is rich in antioxidants, it protects the eye retina from oxidative stress. So it is effective in preventing the loss of eye vision in the form of cataract or age-related degenerative eye disease macular degeneration. (24)
The combination of antioxidants like Vitamin C, Vitamin A and phenols ward off disease and safeguard the membranes of the eye that produce the watery fluid thereby cleaning and protecting the eye from “Dry Eye” syndrome. (25)
It reduces the risk of pannus formation that is a layer of granulation tissue which forms on the cornea.
The Ellagic acid has also been found highly active in the upkeep of eye health and vision.
They reduce the production of active oxygen in the body which has been associated with an increase in the formation of free radicals. These free radicals can damage the vision beyond repairs in more severe and advance cases.
CAUTION
In most cases, raspberries are a healthy and safe choice, but always consult your physician before taking a supplement, such as raspberry ketone, or trying any natural remedy for the treatment or prevention of cancer. It’s been suggested that pregnant women should avoid black raspberry supplements because they may induce labor.
References
Related Article: Healthy Fruit - Berries For Your Health
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