Raspberries are high nutrition fruits generally found in the United States and Europe. They come in two colours, red and black. However, the red one is the most common form of this fruit. Raspberries grow in colder climatic conditions and are hence less susceptible to becoming over ripe and pungent. This fruit is alluring to millions across the world because of its taste, flavour, and colour. However, little do most people know of the high level nutrition that this fruit provides. Raspberries contain a high concentration of vitamins and antioxidants, which make them the go-to fruit for eating with your breakfast cereal and pancakes! The major contents of this fruit are dietary fibre, vitamin B complex, vitamin C, iron, folic acid, copper, omega 3 fatty acids, magnesium, potassium, and manganese. The ways in which raspberry helps in boosting your health are:
1. Promotes weight loss:
The high concentration of dietary fibre and vitamins C in raspberries is responsible for ensuring that you maintain a healthy BMI. Dietary fibre promotes weight loss by helping in the digestion process. Vitamin C and fibre make sure that complex food is broken into simple form, which makes passage through the digestive tract easier. Better digestion prevents constipation and inflammations, hence helping you control your body weight. Apart from that, regular consumption of raspberries also helps you keep fuller for a longer period of time, resulting in you eating less often and in smaller quantities.
2. Protects your eyes:
Raspberries are an excellent source of vitamin B6, which helps decrease the rate of macular degeneration and development of cataracts. The fibre in this fruit also nourishes your optic nerve, which is vital to the functioning of your ophthalmological system. Consume a small bowl of this fruit at least every three days in a week, to improve your eye health by nearly 27%.
3. Prevents cancer:
One of the highest concentrated ingredients found in raspberries is “Ellagic acid, which is a phyto-nutrient that prevents the growth of carcinogenic cells inside your body. Raspberries contain high concentrations of kaempferol, cyaniding-3-rutinoside, and cyaniding-3-glucosyl-rutinoside. These elements are flavonoids that help destroy the already present cancer cells by neutralising the free radicals in your system. Consume approximately 80 grams of raspberries daily, for best results. They nourish your body promote anti-carcinogenic cell formation.
4. Improves female reproductive health:
Pregnant women and lactating mothers should consume this fruit regularly as it helps regulate the reproductive or menstrual cycle and the flow of blood. Red raspberry leaf tea is particularly good for pregnant women as it contains lots of antioxidants and vitamin B complexes, which nourishes the foetus and promotes its overall development. Apart from that, raspberry helps prevent excessive nausea, cramps, and haemorrhages in pregnant women. For lactating mothers, raspberry juice improves the rate of production of breast milk.
5. Prevents wrinkles:
This fruit works wonders on you’re the texture of your skin as it protects you from the harmful ultraviolet rays of the sun. The high concentration of vitamin C in raspberries make them the perfect fruit to consume every morning to make sure that you have reduced sunburns, and maintain a healthy and smooth skin. Along with this, due to the antioxidants present in raspberries, they help reduce the development of carcinogenic cells under your skin.
6. Improves your circulatory system:
Raspberry is a fruit that is underestimated for its ability to boost your circulatory system. Apart from being tasteful, it is also an excellent choice for snacking if you want to keep your blood pressure and flow under control! Fibre helps maintain the consistency in the volume of blood; while iron and vitamin C help in ensuring that the red blood cells are actively produced and passed on effectively. A bowl of red raspberries consumed regularly, can reduce the risk of high blood pressure by nearly 17%.
7. Protects your heart:
Raspberry juice is excellent nourishment for your heart to function well. Vitamin C, potassium, manganese, omega 3 fatty acids, and dietary fibre present in high concentration in this fruit help keep your blood flowing smoothly, and reject the bad cholesterols (LDL). A healthy heart naturally leads to an overall healthy body. Consume 100 grams of raspberries daily for reducing your risk of heart attacks by approximately 23%.
8. Prevents allergies:
The nutrition received from raspberries is highly effective in preventing inflammation and the growth if allergies. Vitamin B6 is effective in combating internal inflammations and unnatural growth of harmful bacteria. Red raspberry leaf tea is also an excellent source of antioxidants that help reduce seasonal and terminal allergies.
Raspberry is a fruit that is extremely popular amongst kids because of its rich flavour and attractive shape. This makes it even easier to get them to eat healthy! Top their bowl of cornflakes or choco-chip pancakes with sliced raspberries and cream, and let them start their day with a grand feast catering to their taste buds as well as their health! The best way to consume this fruit is to include them in every sweetmeat or product that you bake. A fruity dessert is always a great idea! Stack your fridge with raspberries to make sure that you are well prepared for your health boost each morning!