Raspberries are good for you because they are rich in anthocyanins, vitamin C, and ellagitannins, which are bioactive compounds that help fight free radicals. This may help protect against premature aging, diabetes, and heart disease, including heart attack and atherosclerosis.
Raspberries may also support weight loss because they provide plenty of fiber. Fiber can slow digestion and help you feel full for longer throughout the day.
The main types of raspberries are red, black, and yellow (or golden), and they all have similar nutrient profiles. Raspberries have a mildly sweet flavor and can be eaten fresh or used in recipes for jams, pies, juices, and smoothies, and their leaves can also be used to make tea.
Main benefits
The main health benefits of eating raspberries include:
1. Preventing heart disease
Raspberries are rich in polyphenols, bioactive compounds with antioxidant and anti-inflammatory effects that help lower levels of LDL (“bad”) cholesterol in the blood.
Because of this, raspberries may help prevent atherosclerotic plaque from building up and may lower the risk of cardiovascular problems, including atherosclerosis, heart attack, thrombosis, and stroke.
2. Regulating blood pressure
The anthocyanins in raspberries support relaxation of the arteries, which can improve blood flow and help regulate blood pressure.
Raspberries provide ample potassium, a mineral that promotes healthy blood pressure by helping the body excrete excess sodium via urine. According to the World Health Organization (WHO), increasing potassium intake can help reduce blood pressure in adults.
3. Supporting weight loss
Raspberries are rich in fiber, which slows stomach emptying to help you feel fuller longer and curb hunger. They're also low in calories, making them a good option to include in a weight loss diet.
Anthocyanins also act as anti-obesity agents by helping influence fat metabolism, reduce inflammation, increase energy expenditure, and support the oxidation of stored fat, which can reduce fat buildup in the body.
4. Protecting against premature aging
Raspberries may help slow premature aging because they are rich in vitamin C, which supports collagen production. Collagen is important for maintaining skin firmness and elasticity and may help prevent wrinkles and fine lines.
Polyphenols in raspberries may also help protect skin cells from free radical damage and help counter damage caused by ultraviolet (UV) rays and other pollutants.
5. Preventing diabetes
According to some studies, the anthocyanins and ellagic acid in raspberries may stimulate insulin secretion and also act as antioxidants and anti-inflammatory agents in the body.
The fiber in raspberries slows the absorption of sugar from foods, helping to stabilize blood glucose levels. For this reason, raspberries are considered a low-glycemic food.
6. Supporting the immune system
Raspberries are an excellent source of vitamin C, which helps increase the production of immune cells and reduce oxidative stress.
Vitamin C also supports the production of white blood cells, which help defend the body, supporting immune function.
7. Improving concentration and memory
Raspberries are rich in polyphenols that help improve circulation and reduce oxidative stress and inflammation in the brain. This may support concentration and memory and may help reduce the risk of neurodegenerative diseases such as Alzheimer’s disease.
8. Reducing cancer risk
Regular raspberry consumption may help reduce free radical formation and inflammation in the body. Raspberries are rich in polyphenols and other bioactive compounds that may help inhibit tumor cell proliferation, which may help reduce the risk of certain cancers such as colon, prostate, breast, and endometrial cancer.
Nutrition facts
The table below shows the nutrition information for 100 g of fresh raspberries and dried raspberries:
To get the full benefits of raspberries, it’s important to include them as part of an overall healthy lifestyle that includes a balanced diet and regular physical activity.
Raspberry leaf tea
To make red raspberry leaf tea, bring 1 cup of water to a boil in a saucepan. Turn off the heat, add 1 teaspoon of chopped raspberry leaves, cover, and let steep for 5 minutes. Strain and drink. You can drink up to 3 cups per day.
Raspberry leaf tea may be recommended to help support labor. However, it should only be used under the supervision of an obstetrician or midwife.
Healthy recipes
Raspberries can be eaten fresh or dried, or used in preparations such as juices, smoothies, jams, and pies.
1. Raspberry jam
Ingredients:
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500 g (3-4 cups) fresh raspberries;
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1 cup granulated, heat-stable sweetener suitable for cooking and baking;
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Juice of 1 lemon.
Directions:
Wash and drain the raspberries well. Add the raspberries and sweetener to a saucepan and cook over medium heat, stirring occasionally. Cook for about 30 minutes, or until the fruit softens and the jam thickens.
Let it cool slightly, then blend until smooth. Once cooled, spoon the jam into glass jars and seal tightly. Store in the refrigerator for up to 1 month. Serve with cheese, toast, or pies.
2. Raspberry smoothie
Ingredients:
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1 cup fresh or frozen raspberries;
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½ banana;
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100 mL (3.5 oz) orange juice;
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200 mL (7 oz) coconut milk or another plant-based beverage;
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1 teaspoon chia seeds.
Directions:
Wash the raspberries well and slice the banana. Add all ingredients except the chia seeds to a blender or food processor and blend for 2 minutes. Pour into a glass, add the chia seeds, stir well, and serve.