Strawberries and blueberries tend to be attention hoggers in the berry nutrition arena, but raspberries shouldn’t be overlooked. These delicate berries are not only delicious, they have several important health benefits, too.
1. RASPBERRIES CAN HELP MANAGE YOUR WEIGHT
Raspberries contain rheosmin (also known as raspberry ketone), a powerful phytonutrient that may burn fat for energy, decreasing the risk of obesity and fatty liver disease.
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2. RASPBERRIES ARE RICH IN ANTIOXIDANTS
In addition to powerful antioxidants in anthocyanins, flavonols and tannins, raspberries are packed with vitamin C, a natural antioxidant that helps reduce inflammation and cell damage. We’re constantly exposed to oxidants, both in the environment (with cigarette smoke, alcohol and air pollution) and within our own body, so eating antioxidant-rich foods like raspberries is a helpful defense.
3. RASPBERRIES CAN SLASH YOUR RISK OF DIABETES AND HEART DISEASE
Raspberries have anthocyanins that may enhance insulin sensitivity, while fiber helps stabilize blood sugar, both of which can reduce the risk of prediabetes and diabetes. Raspberries also contain compounds that have been shown to increase the widening of blood vessels and improve endothelial function, which can reduce the risk of both hypertension and atherosclerotic development.
4. RASPBERRIES MAY REDUCE YOUR CANCER RISK
Raspberries contain phytonutrients and ellagitannins, which studies have shown to prevent breast, skin, bladder, lung and esophageal cancers. The anti-inflammatory effect in ellagitannins are believed to both slow and decrease the reproduction of cancer cells.
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5. RASPBERRIES ARE FIBER POWERHOUSES
Many of us fall short on fiber, but it’s key to staying satisfied, keeping digestion happy, maintaining blood-sugar levels and lowering cholesterol. Just one cup of raspberries provides nearly a third of your daily recommended fiber.
6. RASPBERRIES ARE JAM-PACKED WITH MICRONUTRIENTS
Raspberries are high in micronutrients like copper, manganese, vitamin K, magnesium, folate and potassium — all of which are believed to be good for your skin, digestion, heart health and brain function.
7. RASPBERRIES ARE FILLING
Because they have a high water content and are fiber-rich, raspberries are a filling snack, yet still low in calories. A win-win.
Raspberries are available in supermarkets May through November. Enjoy them within 1–2 days of purchase and give them a quick rinse before eating.
They’re a great addition to your breakfast oatmeal or yogurt, baked goods or summer salads. Toward the end of their shelf live, puree them into a naturally sweet sauce that can be used in bran muffins or frozen into homemade popsicles. Be creative with these versatile, nutrition-packed powerhouses — there’s not much they can’t do.