Raspberries
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
57
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 52 (90.1%) |
| Protein | 4.0 (7.1%) |
| Fat | 1.7 (3.0%) |
| Total | 57 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 86 (85.6%) |
| Carbohydrate | 13 (12.9%) |
| Protein | 1.0 (1.0%) |
| Ash | 0.4 (0.4%) |
| Fat | 0.2 (0.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in antioxidants like ellagic acid which may help reduce inflammation
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Rich source of vitamin C which is an antioxidant that supports immune function
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Contain fiber that aids digestion and may help manage blood sugar levels
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Good source of manganese which is important for bone health and metabolism
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May help protect against chronic diseases due to anti-inflammatory and antioxidant properties
Risks
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Raspberries contain natural sugars which can contribute to weight gain if consumed in large quantities
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Some people may have allergies or sensitivities to raspberries
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Raspberries spoil quickly after harvesting so there is a risk of foodborne illness from bacteria if not stored properly
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The seeds of raspberries are not digestible and can cause discomfort if consumed in large amounts
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Raspberries are highly perishable so nutritional value declines quickly after harvesting
Additional Information
Raspberries, raw, are a delightful and nutritious fruit that offer numerous health benefits. These vibrant berries are not only delicious but also packed with essential nutrients, making them a fantastic addition to any diet. Let's explore the primary attributes and secondary benefits of raw raspberries.
Primary Attribute: Antioxidant Powerhouse
Raspberries are renowned for their exceptional antioxidant content. These antioxidants, including vitamin C, quercetin, and ellagic acid, play a crucial role in neutralizing harmful free radicals in the body. By combatting oxidative stress, raspberries may help reduce the risk of chronic diseases, such as heart disease and certain types of cancer.
Secondary Attributes:
1. Fiber-Rich: Raw raspberries are an excellent source of dietary fiber, with approximately 8 grams per cup. Fiber aids in digestion, promotes regular bowel movements, and helps manage weight by providing a feeling of fullness. Additionally, it supports heart health by lowering cholesterol levels and regulating blood sugar levels.
2. Vitamin C Boost: Raspberries are one of the top vitamin C-rich fruits. One cup of raw raspberries can provide over half of the recommended daily intake of vitamin C. This essential nutrient supports the immune system, promotes collagen formation for healthy skin, and aids in iron absorption.
3. Anti-Inflammatory Effects: Raspberries contain various compounds, such as anthocyanins and flavonols, which have anti-inflammatory properties. Regular consumption of raspberries may help reduce inflammation in the body, potentially benefiting conditions like arthritis and other inflammatory diseases.
4. Blood Sugar Regulation: Despite their sweet taste, raspberries have a low glycemic index, meaning they have a minimal impact on blood sugar levels. The fiber and polyphenols in raspberries help slow down digestion and the release of glucose into the bloodstream. This makes raspberries a suitable fruit choice for individuals with diabetes or those aiming to manage their blood sugar levels.
5. Eye Health: Raspberries contain antioxidants like zeaxanthin and lutein, which are beneficial for eye health. These compounds help protect the eyes from age-related macular degeneration and cataracts, reducing the risk of vision loss.
Potential Risks:
While raspberries are generally safe for consumption, a few considerations should be kept in mind:
1. Pesticide Residues: As with any fruit or vegetable, it is advisable to choose organic raspberries whenever possible to minimize exposure to pesticide residues. If organic raspberries are not available, washing them thoroughly under running water can help reduce pesticide residue levels.
2. Allergies: Some individuals may be allergic to raspberries or other fruits in the same botanical family, such as strawberries or blackberries. Allergic reactions can range from mild symptoms like itching or hives to more severe reactions like difficulty breathing. If you suspect an allergy, it is essential to consult with a healthcare professional.
In conclusion, raw raspberries are a nutritional powerhouse, offering a wide range of health benefits. With their antioxidant content, high fiber, and various vitamins and minerals, raspberries support overall well-being, including heart health, digestion, and immune function. Enjoy these delicious berries as part of a balanced diet to reap their numerous nutritional rewards.