Rich in vitamins, antioxidants and fiber, raspberries are delicious fruits with many health benefits. They have a high concentration of ellagic acid, a phenolic compound that prevents cancer, which stops the growth of cancer cells and eliminates the progress of cancers. Raspberry oil has a sun protection factor. In addition, it helps to lose weight and also has anti-aging properties. By improving your immune system, these berries really take care of your overall health.
These are easy to include in your diet. You can include them in some recipes, eat them raw or add cold raspberries to your drinks; All forms torment your taste buds and provide nutrition at the same time. The taste of these fruits is sweet and has a subtly sharp dye. Raspberries melt easily in your mouth due to its soft and sweet texture. They come in a range of colors like pink, purple, black, yellow, orange and white. They have two hybrids, namely loganberries and boysenberries. Most varieties are grown in California from June to October.
They contain remarkable amounts of polyphenolic antioxidants such as anthocyanin pigments that are associated with optimal health. These berries also have a high proportion of dietary fiber. They are one of the plant foods with the highest range of fiber content. Of all the contents, the fiber comprises about 20% of the total weight of the berry. According to the USDA National Nutrient Database, raspberries are excellent sources of vitamin C, manganese and dietary fiber. They are also rich in B vitamins, folic acid, copper and iron. They have the highest concentration of antioxidant strength among all fruits. This is due to its high concentration of ellagic acid, anthocyanins, gallic acid, quercetin., Cyanidine, catechins, pelargonidine, kaempferol and salicylic acid. However, yellow raspberries and other pale-colored fruits have a much lower percentage of anthocyanins. Therefore, raspberries can be considered as one of the best natural treatments for cancer.
Health Benefits of Raspberries:
The health benefits of raspberries include their ability to help lose weight, improve skin health and strengthen the immune system. Let’s take a closer look at the most common and useful benefits.
1. Weight Loss:
Raspberry is rich in dietary fiber and manganese. Fiber helps to slow down the digestive process, making you feel fuller for longer. Manganese ore maintains its high metabolic rate and therefore burns fat. If you are looking for a delicious and effective way to lose weight, raspberries may be the best natural option. A collaborative study conducted by the Nutrition Research Center, the Food Safety and Health Institute, the Illinois Institute of Technology and the University Of California Nutrition Department suggests that red raspberries are useful for reducing obesity.
2. Reduce Wrinkles:
Research conducted by the Department of Nutrition Sciences of the University of Toronto School of Medicine states that raspberries have an antioxidant potential that can be beneficial for many health problems. The antioxidant powers of these berries actually come from vitamin C, which effectively helps reduce age spots and discoloration. Raspberries work like magic in wrinkles. They protect the skin from harmful sun rays. By filling in minor wrinkles, they can help you restore your youthful appearance. They can become large facial masks for radiant skin; simply mix 1 cup of plain yogurt and 2 cups of fresh raspberries, then mix the mixture until it is completely smooth. Apply the mixture to the entire face and keep it on for 15 minutes and then wash it with warm water.
3. Prevent Macular Degeneration:
Three servings of raspberries per day can be a brilliant natural remedy for macular degeneration. Macular degeneration is an age-related medical condition that affects your vision. This leads to a loss of vision at the midpoint of the visual field due to damage to the retina. This can occur in both “dry” and “wet” form. You can add these berries to your morning cereal or lunchtime yogurt. You can alter the taste and appearance of any green salad by adding a handful of these fresh raspberries and balsamic vinegar. Mix the frozen raspberries with a spoonful of honey and some soy milk with vanilla, and then freeze this mixture for 20 minutes and pour the mixture into serving cups. Garnish with mint and enjoy the healthy treat.
4. Prevent Infections and Cancer:
Raspberries are an excellent food loaded with antioxidants that contains ellagic acid. A study, published in the Journal of Carcinogenesis, has shown that raspberry polyphenols exhibit anticancer effects. They efficiently stop unwanted damage to cell membranes by neutralizing free radicals. Ellagic acid is a phytonutrient component of raspberries with key substances such as kaempferol, quercetin and cyanidine-based molecules called cyanidin-3-rutinoside and cyanidin-3-glucosyl-rutinoside. These flavonoid molecules break again into anthocyanins, which give raspberries their intense red color. Raspberry anthocyanins are responsible for their unique antioxidant properties and also for some antimicrobials.
“This quickly reduces the overgrowth of certain bacteria and fungi in the body”.
These growths often lead to different vaginal infections and sometimes even result in irritable bowel syndrome (IBS).
5. Promote Optimal Health:
Raspberries, blackberries and muscadine grapes have metalloproteinase enzymes. These are essential for the development and renewal of tissues; however, if they occur in abnormally high amounts, they can act as a catalyst for cancer development. They have high amounts of vitamin C, riboflavin, folate, magnesium, manganese, niacin, potassium and copper. This makes them a complete fruit to offer a general and healthy prosperity.
6. Promote Women’s Health:
In general, they are good for everyone, especially for pregnant women and nursing mothers. Raspberry leaves can be used as herbal tea for women. Tea can regulate menstrual cycles and decrease excessively heavy menstrual flows. For pregnant women, raspberry tea relieves nausea, prevents bleeding, reduces pain and helps in childbirth. For nursing mothers, raspberry tea or eating fruit helps increase breast milk production.
7. Strengthen the Immune System:
A 2016 study confirms that raspberries are rich in effective antioxidants and phytonutrients. These elements strengthen your immune system and help your body fight disease.
8. High Nutritional Value:
Apart from the exceptional phytonutrient content, raspberries are rich in traditional nutrients, primarily in the categories of antioxidants and B vitamins. According to the USDA nutrient database, raspberries are an excellent source of manganese and vitamin C, two important antioxidant nutrients that protect the body’s tissue from oxygen-related damage. Raspberries are also good sources of riboflavin, niacin, folic acid, magnesium, potassium and copper. When they are supplemented with a strong content of B vitamins and minerals, they are called excellent sources of dietary fiber. The nutrient content of raspberries makes them an excellent option to have an insignificant effect on blood sugar level.
Raspberries have a long history and their existence dates back to prehistoric times. It is believed that wild raspberries originated in Asia, but there are also varieties of raspberries that originated in the United States. Raspberry seeds were probably transported by travelers or animals that crossed and migrated to the Bering Strait (south of the Arctic Circle) during ancient times. In prehistoric times, hunter-gatherers moved across great distances to collect food. As they returned to the villages, they threw some raspberries of smaller size and later became raspberry plants. Thus, these plants began to spread in new areas. The first mention of raspberries in literature or historical records was found in an English book based on herbal medicine dating back to 1548. The cultivation of raspberries began extensively in Europe and North America during the 19th century, when many new hybrid varieties Raspberry, such as cranberry and blackberry, began to develop fortuitously or due to an intentional crossing. Currently, the main raspberry producers include Poland, Germany, Yugoslavia, Russia, Chile and the United States.
How to Buy and Store Raspberries?
Raspberries are highly perishable, so you can buy them only one or two days before using them. Select berries that are firm, fleshy and dark in color. Always avoid those that are soft, soft or moldy. If you are buying berries that are already packed in a container, make sure they are not packed too tight, as the package can crush the berries and damage them. The container should also not have stains or moisture, which indicates deterioration. The freshest are generally available from summer to early fall. Raspberries are easily perishable fruits, so you should be very careful when storing them. Before storing them in the refrigerator, pick up and discard berries that are molded or damaged to prevent other berries from spoiling. Place the dried unwashed berries in their original container or keep them aligned with a paper towel and then cover them with a plastic wrap. They will remain fresh in the refrigerator for one or two days; never leave raspberries at room temperature or in strong sunlight for a long time, as it will spoil them quickly. Raspberries freeze very well, which facilitates long-term storage. Wash them moderately in the low pressure of the sink sprayer to maintain their delicate shape and then dry them with a paper towel.
Place the berries in a single layer on a flat sheet and place them in the freezer. Once the berries are frozen, you can store them in a heavy plastic bag and store them in the freezer, where they will remain in a suitable state for up to one year. If you want to keep its bright color, add some lemon juice to raspberries.
Raspberry Based Recipes:
Raspberries and other forms of berries have a truly magnificent color, aroma and flavor that do not really require any recipe to consume. However, if you want to improve your diet with a complete and nutritious meal, you can, of course, add raspberries to make your recipes unique.
To make a raspberry smoothie, mix a packet of flavored raspberry jelly with half a cup of boiling water. Continue mixing this mixture until the gelatin is completely dissolved. Then add half a cup of vanilla yogurt, half a cup of fruit and a cup of crushed ice. Mix the drink well, until smooth.
To make raspberry tea, put 5 tea bags of raspberry flavor in 5 cups of hot water. You can also empty the tea in a large bowl, take a towel and cover your head, then bend over the bowl to enjoy the aroma. This practice will not only return your energy but also imparts most of the benefits of raspberries. You will find almond butter and raspberry jam in today’s commercial stores, which have reportedly become very popular.
Tips to Taste Raspberries:
- You can mix fresh raspberries with rich millet porridge for a sweet breakfast in the morning that is also highly nutritious.
- To enhance the flavor and appearance of your dish, sprinkle fresh raspberries with balsamic vinegar.
- You can also mix yogurt with raspberries, honey and freshly ground mint with a dressing of waffles or pancakes.
- Considering the amount of sweetener you use, homemade raspberry coulis are an excellent option to use as a sauce for tasty chicken dishes or sweet desserts.
- Try to eat a bowl of berries with a tablespoon of lightly whipped topping and a pinch of nuts or chopped nuts.
- Adding raspberries to different types of cereals and salads is also a traditional method to consume this fruit.
- You can also mix frozen berries with low-fat milk and bananas to make a smoothie.
- If you have dried berries at home, try them as snacks with a little added sugar.
Raspberries have been a popular food for years. The knowledge of its health benefits is constantly spreading and more and more recipes are being invented, including raspberries. The consumption of these fresh berries provides maximum nutritional value, but additional adjustments or some alteration in texture will also improve your health. So eat raspberries and enjoy!