The raspberry is small and delicate, but packed with essential nutrients that improve overall health. Very low in calories, raspberries are a low-calorie, low-fat snack rich in a variety of nutrients that boost digestion and immunity, protect the body against certain illnesses, and aid weight loss.
Raspberry Nutrition Facts
With eight grams of fiber per cup, raspberries are one of the best food sources of fiber available. In addition to being an excellent source of soluble fiber, raspberries are an excellent source of vitamin C and manganese. Raspberries are also a good source of:
- folate
- vitamins B2 and B3
- potassium
- magnesium
- omega-3 fatty acids
- copper
- iron
Raspberries also contain trace amounts of vitamins A and E, calcium, and phosphorus.
Health Benefits of Raspberries
Raspberries are high in antioxidants that promote overall health by fighting free radical damage. Raspberries are rich in flavonoids called anthocyanins, which give the raspberry its red color. These anthocyanins have an antimicrobial effect, which helps boost digestive health by preventing overgrowth of bacteria and fungi in the digestive system. The high amounts of soluble fiber in raspberries also boosts digestive health, but in addition, helps keep blood sugar levels stable.
The vitamin C in raspberries helps to protect the body from free radicals, boosts immune health, and improves iron absorption. Raspberries are an excellent source of manganese, which helps keep bones strong, maintains normal blood sugar levels, protects the body from free radicals, and boosts thyroid functioning. Raspberries are also rich in ellagic acid, which has been shown to have anti-cancer, antiviral, and antibacterial properties.
Raspberries and Weight Loss
With only 64 calories per cup, raspberries are also a low-fat tasty addition to any eating plan, especially the diets of those trying to lose weight. The raspberry ranks as a 3 in glycemic load, making it a low-GL food that will not spike blood sugar levels like many other fruits. A cup of raspberries contains only seven “net carbs,” making the raspberry low-carb diet friendly. With so few calories but so much fiber per cup, raspberries promote satiation, a boon to any weight loss plan.
Raspberries are not only delicious, but one of the most nutrient-rich foods available. Raspberries can promote overall health by fighting free-radical damage, boosting digestive and immune health, and aiding weight loss efforts. Eat more of this nutritious summer fruit by adding raspberries to fruit smoothies and shakes, as a topping on warm or cold cereal or yogurt or by freezing and eating raw as a snack.
References:
Bowden, J. (2007). The 150 Healthiest Foods on Earth. Beverly: Fair Winds Press.
The George Mateljan Foundation. (n.d.). “Raspberries.” Accessed June 30, 2010 from WHFoods.com.
Wright, J. (2007). The Top 100 Health Tips. London: Duncan Baird Publishers.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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