When it comes to vitamin C-rich superfoods, you can’t go wrong with raspberries. They’re available all year long, and you can snack on fresh or frozen berries for a fiber-rich treat.

You can even jazz up your snack time by making your own fresh raspberry Greek yogurt!

Raspberries: A rich source of vitamin C and other nutrients

A one-cup serving of raspberries contains more than 50 percent of your minimum daily target for vitamin C that boosts your immune health and keeps your skin looking young and healthy.

Additionally, raspberries are a natural source of manganese and vitamin K, which both help promote bone health. Finally, raspberries contain trace amounts of:

• B vitamins
• Copper
• Iron
• Magnesium
• Potassium
• Vitamin E

Raspberries are low in sugar

These superfruits are a great snack if you’re watching your sugar intake. Raspberries are one of the lowest sugar fruits, with only 5 g of sugar per cup of fresh berries.

The next time you’re craving a sweet snack, enjoy a handful of refreshing raspberries!

Raspberries are rich in fiber

The same one-cup serving of raspberries contains 8 g of dietary fiber or one-third of your daily minimum goal. Since you’re unable to digest and absorb dietary fiber, the high-fiber content of raspberries helps reduce the net carb content of these superfruits to only 7 g per cup.

Consuming these superfruits can promote weight loss because the fiber in raspberries also makes you feel full longer, making them the perfect guilt-free snack.

Eat raspberries to manage your blood sugar by slowing digestion and promoting better digestive health. Fiber-rich raspberries can help “good” gut bacteria flourish, which you need for stronger immunity and enhanced mood. Isn’t that sweet?

Raspberries are full of antioxidants

Raspberries contain compounds called antioxidants that help fight diabetes, obesity, heart disease and cancer.

The antioxidants in raspberries help reduce inflammation linked to premature aging. These berries also contain natural protective substances that promote better DNA repair and help protect you from enzymes that trigger arthritis pain.

Raspberries may help prevent diabetes

Studies show that eating more raspberries can reduce the amount of insulin needed to manage blood sugar levels in people who are at risk of diabetes.

Raspberries may offer anti-cancer benefits

Several studies suggest that the antioxidants and anti-inflammatory compounds in raspberries may offer cancer protection by reducing the reproduction of cancer cells.

Raspberries also contain phytonutrients like ellagitannins that can help kill cancer cells.

Raspberries can boost brain health and memory

Eating raspberries can help boost brain health as these superfruits can fight oxidative stress or an imbalance between the production of cell-damaging free radicals and your body’s ability to fight the negative effects of free radical damage.

Oxidative stress, a known causative factor in conditions such as Alzheimer’s and Parkinson’s disease.

Keep your brain healthy and strong by consuming raspberries. Flavonoids in raspberries may also help improve your coordination, memory and mood.

Healthy and nutritious raspberry recipes

Fresh raspberry Greek yogurt recipe

Yogurt is often hailed as a delicious superfood, but like various products on grocery store shelves, it’s important to purchase and consume yogurt that’s plain and unsweetened to avoid the extra calories.

Yogurt is a superfood that’s made by combining milk or cream with live, active cultures or probiotics. There are many different yogurts with various types of probiotics. Some of the most common include:

• Bifidobacterium lactis
• Lactobacillus acidophilus
• Lactobacillus bulgaricus
• Lactobacillus paracasei
• Lactobacillus rhamnosus
• Streptococcus thermophilus

Some studies show that yogurt can improve intestinal transit time or make you go number two more quickly. Yogurt also helps strengthen part of your immune system linked to your gut.

If you’re after a healthy DIY snack, you can make a batch of fresh raspberry Greek yogurt for a vitamin C-rich treat!

Ingredients for 2 cups of yogurt:

• 2 cups of raspberries, fresh or frozen
• 2 teaspoons of lemon juice
• 1 teaspoon of sugar
• Plain Greek yogurt

Preparation:

1. Combine the raspberries, sugar and lemon juice in a saucepan. Stir and mash the raspberries until they turn into a pulp.
2. Cook the mixture on low-medium heat for at least 3-4 minutes. Make sure the mixture isn’t runny. The final product should have the consistency of a sauce.
3. Let the mixture cool.
4. Once the mixture has cooled completely, add the desired amount into Greek yogurt before serving.

Mango raspberry smoothie recipe

If you’re looking for another quick and easy raspberry-based treat, try this mango raspberry smoothie recipe.

Ingredients for 1 serving:

• 1/2 cup water
• 3/4 cup frozen mango
• 1/4 cup frozen raspberries
• 1/4 medium avocado
• 1 tablespoon lemon juice
• 1 tablespoon honey (optional)

Preparation:

1. Combine the water, avocado, mango, raspberries and lemon juice in a blender. Blend until smooth.
2. If the mixture is too tart, add a bit of honey.

Who says eating healthy has to be boring? Boost your vitamin C intake by snacking on a handful of fiber-rich raspberries or follow the tasty recipes above to make delicious yogurt or smoothies!

Sources:

Health.com

MindBodyGreen.com

APrettyLifeInTheSuburbs.com

EatingWell.com