Raspberries are not only rich in flavor but also rich in nutrients. Just one cup of raspberries can provide over half of the recommended daily intake of vitamin C. It also contains a lot of B vitamins and vitamins E and K, along with manganese, magnesium, iron, copper, potassium and dietary fiber. It also contains many other compounds such as pantothenic acid, biotin, folate and omega-3 fatty acids.

What’s great about them is you can enjoy them all year long, fresh or frozen.

Raspberries are also rich in various phytonutrients. This makes them an excellent way to fortify the body. The majority of the phytonutrients in raspberries are provided in amounts that are significant enough to protect against the dangers of excessive inflammation and oxidative stress.

Given the impressive nutritional profile of these red gems, it shouldn’t come as a surprise to see raspberries on top of the list of foods that can prevent cancer and many other debilitating health conditions. Research has even shown that the antioxidant compounds in raspberries give it an anti-aging, anti-inflammatory and anti-degenerative benefit, meaning that consuming raspberries can offer you protection from many chronic conditions. Here are several of them.

Raspberries reduce inflammation

Raspberries have been shown to help inhibit the production of COX-1 and COX-2 enzymes. Both COX-1 and COX-2 are involved in the inflammation process. They convert arachidonic acid to prostaglandin, resulting in pain and inflammation, associated with arthritis, gout and other inflammatory conditions. Researchers at the University of Rhode Island reported that red raspberry extract reduced inflammation, cartilage damage, and bone resorption and thus is helpful in modulating the development and severity of arthritis.

Raspberries have antimicrobial properties and are high in fiber

Raspberries contain anthocyanins, which have both antioxidant and antimicrobial properties. One advantage of anthocyanins is their ability to prevent the growth of Candida albicans, the culprit in many infections as well as a trigger in irritable bowel syndrome. Because candida typically thrives on sugar, many of the high sugar fruits are discouraged while on a candida diet. But berries such as raspberries are beneficial because of their antimicrobial activities and their fiber-to-sugar ratio. The relatively low sugar content, coupled with the high fiber content, make raspberries a great fruit choice by helping to restore the flora and balance blood glucose levels.

Raspberries prevent diabetes

Raspberries are some of the lowest-sugar fruits available. One cup of fresh raspberries will net you only five grams of sugar. Furthermore, a study from the Illinois Institute of Technology has found that eating raspberries reduces the amount of insulin your body needs to manage its blood sugar levels. If you want to transition to a low-sugar diet that also prevents diabetes, raspberries are the food for you.

Raspberries prevent cancer

The antioxidants and anti-inflammatory compounds in raspberries are known to protect your body. Raspberries, blueberries and cranberries are known for their potential to prevent cancer. Raspberries contain strong antioxidants such as vitamin C, quercetin and a particularly high amount of ellagic acid, a very strong antioxidant that helps the body deactivate specific carcinogens and slows the reproduction of cancer cells. In laboratory studies, this phytochemical has shown the ability to prevent several types of cancer.

The Environmental Working Group lists raspberries as the 22nd most pesticide contaminated food of 2019. To avoid buying raspberries that may be contaminated with glyphosate and other toxic chemicals, choose organic raspberries. Recent research has also shown that organic raspberries have higher levels of antioxidants than their non-organic cousins. So, if you don’t want to be poisoned when you eat raspberries and if you want to consume more nutrients per pound, make sure to get the organic kind of this wonderful superfood the next time you head out to the store.

Sources:

Health.com

Pubs.ACS.org

EurekAlert.org

EWG.org