The raspberry or hindberry is the edible fruit of a multitude of plant species in the genus Rubus, most of which are in the subgenus Idaeobatus; the name also applies to these plants themselves. Raspberries are perennial, with woody stems.
Raspberries contain significant amounts of polyphenol antioxidants such as anthocyanin pigments linked to potential health protection against several human diseases. The aggregate fruit structure contributes to its nutritional value, as it increases the proportion of dietary fibre, placing it among plant Foods with the highest fibre contents known, up to 20% fibre per total weight. Raspberries are a rich source of vitamin C, with 30 mg per serving of 1 cup (about 50% daily value), manganese (about 60% daily value) and dietary fibre (30% daily value). Contents of B vitamins 1-3, folic acid, Magnesium, copper and iron are considerable in raspberries.
Raspberries rank near the top of all fruits for antioxidant strength, particularly due to their dense contents of ellagic acid (from ellagotannins, see for instance raspberry ellagitannin), quercetin, gallic acid, anthocyanins, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Yellow raspberries and others with pale-coloured fruits are lower in anthocyanins.
Nutritional Value of Raspberry:
Given below is the amount of nutrients in 100 gm of raspberry:
- Total Fat – 1 gm
- Sodium – 1 mg
- Total Carbohydrates – 12 gm
- Dietary Fiber – 7 gm
- Sugars – 4 gm
- Protein – 1 gm
- Vitamin A – 33 IU
- Vitamin C – 26.2 mg
- Vitamin E – 0.87 mg
- Vitamin K – 7.8 mcg
- Thiamin – 0.032 mg
- Riboflavin – 0.038 mg
- Niacin – 0.598 mg
- Vitamin B6 – 0.055 mg
- Folate – 21 mcg
- Pantothenic Acid – 0.329 mcg
- Calcium – 25 mg
- Iron – 0.69 mg
- Magnesium – 22 mg
- Phosphorus – 29 mg
- Potassium – 151 mg
- Sodium – 1 mg
- Zinc – 0.42 mg
- Copper – 0.09 mg
- Manganese – 0.67 mg
- Selenium – 0.2 mcg
- Calories – 52
Top 14 Health Benefits of Raspberries:
- Delicious raspberries are low in calories and saturated fats but are rich source of dietary fiber and anti-oxidants.100 g berries provide just 52 calories but contain 6.5 g of fiber.
- Raspberry tea is one of the best herbal teas for pregnancy to relieve nausea, prevent hemorrhage, reduce pain, and ease childbirth.
- Raspberries have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (a tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that these antioxidant compounds in these berries have potential health benefits against cancer, aging, inflammation, and neuro-degenerative diseases.
- Xylitol, a low-calorie sugar substitute extracted from raspberries. Xylitol contains just 9.6 calories, as compared to one teaspoon of sugar, which has 15 calories. Xylitol absorbs more slowly than sugar and does not contribute to high blood sugar levels; can be helpful in diabetics.
- The leaves of raspberry is used fresh or dried as herbal teas to regulate menstrual cycles and to decrease heavy menstrual flow.
- Fresh raspberries are excellent source of vitamin-C, which is also a powerful natural anti-oxidant. 100 g berries provide 26.2 mg of vitamin C. Consumption of fruits rich in vitamin C helps body develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals.
- Raspberries are also thought to contain compounds which are important towards having a healthy vision. The substance that appears to be responsible for this is called lutein.
- Eating red raspberries may possibly prevent cancer by inhibiting the abnormal division of cells. Research has found that black raspberries appear to be as helpful as red raspberries in preventing or slowing the growth of cancer. In a study it was shown that one cup of raspberries per week will stop prostate cancer growth for a period of up to one week.
- Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E. In addition to the above mentioned antioxidants, is also rich in many other health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin,and beta carotene in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.
- Raspberry has an ORAC value (oxygen radical absorbance capacity) of about 4900 per 100 grams, crediting it among the top-ranked ORAC fruits.
- Raspberries, especially the seeds, may become important in the booming cosmeceuticals market (skin care products with health benefits). The oil in raspberry seeds is rich in vitamin E, omega-3 fatty acids and has a natural SPF (sun protection factor) of 25 to 50.
- Raspberries contain good amount of minerals like potassium, manganese, copper, iron and Magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells.
- They are rich in B-complex group of vitamins and vitamin K. Contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of Carbohydrates, protein and fats.
- The raspberry has been used for centuries to treat pregnant women with morning sickness but more recent studies have shown that consuming 3 or more servings a day will lower the risk of age-related macular degeneration, the main cause of vision loss in older adults. Their high level of antioxidants helps neutralize free radicals in the body and thus, prevents damage to cell membranes & other structures