I am Mohanadas. Welcome to my article ‘30 benefits of Raspberry’.
Raspberry is a perennial shrub, native to North America and is cultivated in temperate regions of the world.
Its fruits are very attractive and mouthwatering. Wide range of varieties is found with fruits of attractive colours. Common among them are red, purple, orange, golden yellow and white.
Each fruit weighs 4 gm on an average and is made up of around 100 drupelets, each of which consists of juicy pulp and a single central seed.
The deep color of the berries is due to the presence of a pigment called anthocyanin which acts as an antioxidant.
It ranks near the top of all fruits for its antioxidant strength, particularly due to their dense contents of ellagic acid, quercetin, gallic acid, anthocyanins, cyanidins, catechins, kaempferol and salicylic acid. It is a rich source of Vit.C, manganese, B vitamins 1-3, folic acid, magnesium, copper and iron. It has a rich proportion of fiber content.
Given below is the amount of nutrients in 100 gm of raspberry:-
Total fat – 1gm
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
In addition to the benefits of its wonderful fruit, raspberry leaves are of immense importance in the medical field.
Now let us see what are the 34 benefits of Raspberry
Benefits of Raspberry fruits:
1. Consumption of this fruit prevents damage to the cell membranes and other structures by neutralizing free radicals in the body.
2. Salicylic acid found in red raspberries reduces the risk of heart diseases.
3. It helps easy flow of blood in blood vessels.
4. The most promising benefit of red raspberries hold for consumers is that it retards the growth of cancer cells, tumors in various parts of the body. This is because of the presence of substantial quantity of ellagic acid, a phenolic compound that has become a known potent anti-carcinogenic/anti-mutagenic compound.
5. The daily intake of raspberries lower the risk of age related vision loss in older adults.
6. It delays the effects of ageing.
7. Vitamin C found in raspberries helps the body to develop strong connective tissues and an immune system able to ward off the attack of micro-
organisms. Raspberries contain about 50% of the recommended daily allowance of Vit. C.
8. It is good for those suffering from inflammation and pain.
9. Even though its fruit is very sweet, the consumption of raspberry does not affect the blood sugar levels. Therefore it is a very good fruit for
10. The presence of antioxidant nutrients like manganese and Vit. C helps protect the body tissue from Oxygen-related damage.
11. The presence of Salicylic acid in raspberries slows down the hardening of arteries (atherosclerosis).
12. It is a good source of calcium, iron and magnesium.
13. It is used to prepare dye.
14. Consumption of this fruit is very good for weight loss.
15. It is very useful to minimize allergic reactions due to the presence of quercetin, an antioxidant which reduces the release of histamines.
16. Due to the presence of anthocyanin in raspberry fruit, it has the ability to prevent overgrowth of certain bacteria and fungi in the body. (For e.g. a yeast Candida albicans, which is a frequent culprit in vaginal infections and can be a contributing cause in irritable bowel syndrome).
17. Raspberry fruit is an excellent dietary fiber.
18. Intake of raspberry is very good to improve our concentration and memory.
19. Raspberry-ketone is an aromatic compound found in all red raspberries which is extensively used in making perfumes.
20. The above said aromatic compound also helps to reduce obesity.
21. Red raspberry seed oil takes the lead due to its pleasant texture, wide range of benefits, and pronounced anti-inflammatory effects.
22. Red raspberry seed oil helps to protect skin against sun burning. Therefore it is widely used to make skin protection creams.
23. Red raspberry is also good for the joints and tendons.
Benefits of Raspberry leaves
24. Raspberry leaves are good for common cold, sore throats, etc.
25. In pregnancy raspberry leaves are traditionally used to help with ease labor and delivery and post partum recovery.
26. Raspberry leaves are believed to strengthen the uterus and regulate contractions.
27. Its leaves are also helpful for regulating menstrual period.
28. Red raspberry leaves are high in iron and enrich early colostrums in mother’s milk.
29. It is good for the purification of blood.
30. It is a good medicine to control diarrhea.
31. Raspberry leaf tea acts as an astringent on irritated skin by tightening the top layers of skin or mucus membranes effectively reducing secretions, relieving irritation.
32. As a mouth wash it is used to soothe mouth and throat irritations.
33. Its leaves may ease morning sickness.
34. Red raspberry leaf tea promotes healthy nails, bones, teeth and skin.
The above said benefits of raspberry reveals that this is a wonderful shrub with its unique ability to cure a wide range of diseases and many others can be prevented by enjoying its nutrient rich fruit or the tea made from its leaves.
Though it is not cultivated in all parts of the world, it is imported and available in most of the countries in the form of fruits, leaf extracts, oils jams, jellies, sauces, tablets, and beverages.
You should always prefer fresh berries, or frozen berries than processed ones, if you are going for health benefits. Though, some of the nutrients do get reduced during freezing as well.
So you can try it and get the benefits of this wonderful, eye catching, delicious and versatile raspberry.
Author Brief Bio --- Mr. Mohanadas is an administrator, teacher, environmentalist and a social worker. He has established a few educational institutions. Presently working as the Head of a Middle School. Side-by-side he is pursuing “Advanced Diploma Course in Counseling and Guidance”. He is interested to work for the upliftment of the poor and the downtrodden. His main hobbies are reading and gardening.