Raspberry is a fruit found in the moderate-climate regions of the world. With this article, explore the nutritional value of raspberries, along with the health & nutrition benefits of eating them.

Benefits Of Raspberry

Raspberry is a delicious fruit that is widely cultivated in all temperate regions of the world. There are eight different species of raspberries in the world, though the most popular ones comprise of red raspberry cultivars, derived from hybrids between R. idaeus and R. strigosus. The golden raspberries, yellow raspberries or (rarely) orange raspberries are ‘albino-like’ pale-fruited variants of the commercially grown red and black raspberry species. The small, innocuous looking raspberries pack a high degree of nutritional value within itself, resulting in numerous health and nutrition benefits to those who eat them.
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 
Health & Nutrition Benefits of Eating Raspberries 
  • Being rich in antioxidants, raspberry helps neutralize free radicals in the body and thus, prevents damage to cell membranes & other structures.
  • Raspberries can restrain proliferation of cancer cells and even the formation of tumors in various parts of the body, including the colon.
  • Daily consumption 3 or more servings of raspberry has been seen to lower the risk of age-related macular degeneration (ARMD), the main cause of vision loss in older adults.
  • The anthocyanins present in raspberry have been found to reduce the risk of heart disease and also delay the effects of aging.
  • The presence of salicylic acid in raspberries might slow down atherosclerosis (hardening of the arteries).
  • Raspberry is a good source of quercetin, an antioxidant that diminishes the release of histamines and thus, minimizes allergic reactions.
  • Manganese and vitamin C, two antioxidant nutrients in raspberries, help protect the body tissue from oxygen-related damage.
  • Raspberry is one of the few fruits whose consumption would not have much effect on the body’s blood sugar levels.
  • Research has shown that regular consumption of raspberry is good for those suffering from inflammation and pain.

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