How Raspberries are Good For Your Health

Nutrient Content

Vitamins

Excellent Source of (Daily Recommended): 

  • Vitamin C – 54%

Good Source of (Daily Recommended): 

  • Vitamin K – 12%

Also a Source of:

  • Vitamin E – 5%

Minerals

Excellent Source of (Daily Recommended): 

  • Manganese – 41%

A Source of:

  • Magnesium – 7%
  • Copper – 6%

Other

Excellent Source of (Daily Recommended): 

  • Fiber: 32%

 A Source of:

  • Antioxidants – Anthocyanins, Quercetin, Ellagic Acid
  • Omega-3 Fatty Acids
  • Omega-6 Fatty Acids

*All nutritional information found at (1)

How Raspberries Prevent Chronic Disease

Raspberries prevent several chronic diseases that plague America today. Most notably, raspberries help to prevent cancer, diabetes, and heart disease.

How Raspberries Prevent Cancer

IRaspberries are a great resource to incorporate into your diet to prevent various cancers.

Cancer formation is typically caused by oxidative stress and chronic inflammation–two processes that can be prevented by antioxidants. Without antioxidants, tissues and essential systems in the body can be attacked by excess free radicals.

  • Raspberries are incredibly high and rich in antioxidants. Specifically, they are rich in vitamin C, anthocyanins, quercetin, and ellagic acid.
  • Quercetin is a potent polyphenol that can prevent a number of chronic diseases. (2)
  • Ellagic acid is another antioxidant found in many fruits. (3)
  • Antioxidants are especially important for cancer prevention due to their ability to fight off oxidative stress and neutralize free radicals. (4)
  • Anthocyanins give raspberries their bright red color and significantly reduce oxidative stress and chronic inflammation. (5)
  • Raspberries have been shown to prevent various cancers in a number of animal studies. However, further human studies must be done to conclude and quantify the positive effects of raspberries.

How Raspberries Prevent Diabetes

  • Raspberries are low in carbs and high in fiber, making them a great resource for type 2 diabetes prevention. They keep you fuller for a longer period of time and prevent overeating.

  • The glycemic index is used to determine by how much a food increases your blood sugar level. Raspberries have a low-glycemic index, so they do not affect your blood sugar levels dramatically. (6)

  • Also, some studies have shown that raspberries may help improve insulin resistance. (7) They are rich in tannins, which help block alpha-amylase. Alpha-amylase is a digestive enzyme used to break down starches. Since raspberries block this enzyme, they reduce the number of carbs absorbed after a meal and, ultimately, control and maintain blood sugar levels. Regulating blood sugar spikes is important for improving insulin resistance. (8)

How Raspberries Prevent Cardiovascular Disease

  • The antioxidants found in raspberries can help prevent heart disease. Antioxidants are especially crucial for reducing LDL oxidation. Maintaining a healthy ratio of good HDL cholesterol to bad LDL cholesterol is essential for heart health, and preventing oxidation of LDL cholesterol maintains the integrity of the blood vessels. (9)

  • As LDL oxidation occurs, plaques build up in your blood vessels. Antioxidants prevent oxidation and diminish strain on blood vessels. Ultimately, this leads to lower blood pressure and a healthier heart.

Raspberries Promote a Number of Health Benefits

Raspberries not only help to prevent diseases, but support and promote the function of several important systems in our bodies.

How Raspberries Prevent Arthritis

Raspberries have anti-inflammatory properties and can help reduce symptoms associated with arthritis. In a few studies, it was shown that rats had a lower risk of arthritis once treated with red raspberry extract. Raspberries combat arthritis by blocking the enzyme COX-2. COX-2 is known to promote inflammation and is one of the drivers of arthritis. (10)

How Raspberries Promote Weight Loss

As mentioned above, raspberries contain fiber, which helps keep you fuller for a longer period of time. They are also made up of 85-90% water, so they are great for digestive health and maintaining proper bowel movements. (11) Some studies have shown that raspberry ketone supplements can promote weight loss. However, further research needs to be done to conclude this finding.

How Raspberries Prevent Aging

Antioxidants have been found to have anti-aging effects in humans. Raspberries are also extremely rich in vitamin C, which promotes overall immune health and skin health; it helps improve collagen production and can prevent sunburns. (13)

Concerns With Raspberries

  • Many individuals are sensitive to some proteins found in raspberries. Be cautious of allergic reactions.

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