One of the most popularly eaten berries is raspberries. This fruit is rich in colour and taste. The range of colours raspberries have are red, yellow, black, purple, and golden. Among these, red raspberries are very common and are consumed worldwide. The raspberries are only cultivated during summer and fall as they have a short lifetime. Therefore, mostly they are eaten as fast as possible after their purchase.
The origin of raspberries is found in Greece. They are native to Europe. As time passed by, raspberries became popular in Italy, Netherland, England, and North America.
Raspberries are a fun-eat for the whole world and they are mostly consumed as fresh or frozen. This fruit is pretty and tasty. Moreover, it has an impressive nutritional profile. Lastly, understand the number of health benefits raspberries can give us.
Raspberries are small fruits with a pop of colour that makes every meal look beautiful and taste delicious. Many chefs and homemakers add raspberries to their recipes because of their health benefits and nutritional values.
According to the Medical News Today, a 123 g cup of raspberries provides:
- Water: 105.0 g
- Energy: 64 calories
- Protein: 1.5 g
- Carbohydrate: 14.7 g, of which 5.4 g is sugar
- Fiber: 8.0 g
- Calcium: 30.8 mg
- Magnesium: 27.1 mg
- Iron: 0.8 mg
- Phosphorus: 35.7 mg
- Potassium: 186.0 mg
- Zinc: 0.5 mg
- Copper 0.1 mg
- Manganese: 0.8 mg
- Selenium: 0.2 micrograms (mcg)
- Vitamin C: 32.2 mg
- Folate: 25.8 mcg
- Choline: 15.1 mg
- Vitamin E: 1.1 mg
- Vitamin K: 9.6 mcg
- Lutein + zeaxanthin: 167.0 mcg
- Alpha-carotene: 19.7 mcg
- Beta carotene: 14.8 mcg
The Many Health Benefits of Raspberries for Kids and Adults
Raspberries contain antioxidants like vitamin C, quercetin, and ellagic acid that fight free radicals in your body. The free radicals damage your body cells that expose a person to a lot of diseases. They help in fighting cancer, diabetes, heart disease and other illnesses.
The division of cells is proper because of the folate presence in raspberries.
This sweet fruit also has fibre and tannin content. I will keep your stomach full and will help you in weight management. Moreover, the fibre will regulate cholesterol, blood sugar level, and blood pressure while controlling diabetes.
The water content of raspberries is as high as fibre. This helps in keeping the digestive system up-to-date and regulating bowel movement. Thus, constipation is reduced.
Raspberries also have the capacity of reducing arthritis. They have anti-inflammatory properties and block COX-2, an enzyme responsible for provoking inflammation and pain.
Besides, raspberries also have Vitamin C that produces collagen protein. This component is responsible for keeping your skin healthy and firm. It may also serve as an anti-ageing property. Further, it also keeps the joints strong.
With the help of the antioxidant called zeaxanthin, the well-being of your eyes is maintained. It fights the blue rays that can damage the eyes.
All in all, it is very healthy to consume raspberries fresh or frozen.
Benefits of Consuming Raspberries During Pregnancy
The taste buds might be revolting for some delicious foods during your pregnancy. The good news is that raspberries will satisfy your cravings. This sweet fruit is here to use in various recipes. Let’s see how they can help you and your baby during your period of pregnancy.
If you want to facilitate your labour, raspberries will come to your rescue. Red raspberries help stimulate and relax the uterine, aiding you with safe delivery. The same fruit helps in treating cramps, nausea, pain, dizziness, fatigue, and malaise. Moreover, it prevents haemorrhage and helps in childbirth.
Raspberries have folate in them. This component prevents the risks related to childbirth. Consuming the folate in this fruit will aid in neural tube defects, cardiovascular and limb defects, urinary tract anomalies, and pre-eclampsia successfully.
Besides, the most common symptom in pregnancy is the issues with the digestive tract. Raspberries have high fibre content and manganese in them. These components prevent possible disorders with the digestive tract, aids in smooth digestion, and regulates weight. It may also maintain a high metabolic rate.
Raspberries can boost your immune system. It is done due to the presence of phytonutrients and antioxidants. Besides, it has all the necessary minerals, vitamins, and other vital nutrients They aid in fighting diseases during the pregnancy and protects the baby. Besides, these components can also fight against cancer.
The compounds in this fruit tend to provide antioxidants and antibacterial properties to help cope up with infections. They can prevent vaginal infections and prevent the growth of various fungi while you are expecting a baby. Additionally, they are good for the skin and may treat rashes.
Raspberries contain a high amount of iron. Iron helps during fatigue, anaemia, and dizziness. Moreover, it also increases the haemoglobin count. Consuming this fruit may also aid in treating cough, sore throat, flu, and the common cold.
Risks of Consuming Raspberries During pregnancy
Raspberries are yummy and healthy. But they do come with some side effects. Pregnant women should be well aware of them as it directly affects the unborn baby. Some of the risks are:
It is advised to wash the raspberries after purchasing. Moreover, if you are confused about their consumption or get exposed to any side effects, it is best to consult a doctor.
The Tasty Way of Including Raspberries in Your Diet
Raspberries are easy-going food. Besides, it is simple for kids to hold them and consume them. Keeping that in mind, we have some delicious recipe suggestions for you.
- Raspberry pies or muffins
- Frozen yoghurt raspberry
- Raspberry coconut smoothie
- Raspberry ice cream
- Raspberry banana cookies
- Raspberry jam
- Raspberry pancakes
- Raspberries on french toast
- Chicken salad with raspberries
- Raspberry lemonade
Fun Facts about Raspberries you didn’t know about
- Legends say that raspberries were originally white in colour. Goddess Ida pricked her finger while picking raspberries and since that time, raspberries are tinged with blood and have that red colour.
- Raspberries are made up of small bead-like clusters called drupelets.
- If you pick unripe raspberries that's exactly what you get! Even after a few days! If you want sweet ripe raspberries, you have to be very patient.
- It is believed that raspberry leaf tea shortens the second phase of the labour.
- Raspberries come in various colours like red, purple and gold.
Your baby will love the red colour of raspberries. You can introduce this fruit to him/her when they turn 6 months old. Cook raspberry puree and provide it with it in small quantities. Besides, you can always consult a doctor before starting it.