Raspberries are a member of the rose family, and come in many colours besides red. There are also black, purple and gold raspberries, all of which have an intense sweet taste that can be used in a variety of tasty dishes. And not only are raspberries a delicious snack, they are also full of vitamins, minerals and fibres which can help to improve your health. Here are ten reasons why raspberries should be an essential part of your diet.
1) Raspberries are a rich source of fibre.
One single serving of raspberries contains about a third of your daily dose of dietary fibre. There are many reasons why high-fibre foods are good for your health. Fibre helps in the digestive process, promoting bowel regularity and keeping the gastrointestinal tract clean. Studies have shown that a high-fibre diet may reduce the risk of developing Type 2 diabetes and colorectal cancer. Best of all, fibre takes long to digest, so those raspberries will keep you feeling fuller for longer.
2) Raspberries are a source of vitamin C
You'll find about half of your recommended dose of vitamin C in a serving of raspberries. The body is not able to make vitamin C on its own, and it does not store it either. But vitamin C is needed for the growth and repair of tissues in all parts of your body, and is one of many antioxidants that block some of the damage caused by free radicals. You need a continuous supply of vitamin C in your diet for normal growth and development.
3) Raspberries contain natural sugars
Although raspberries only contain around 53 calories per 100g serving, these calories mostly come from sugars. But experts say that the natural sugars in raspberries are much better for your body than artificially created and processed sugars. The natural sugars are synthesized into glucose that the body uses in the brain and body cells to fuel metabolic processes.
4) Raspberries contain manganese
In just one cup of raspberries you will find almost two thirds of your daily recommended intake of the nutrient manganese. Manganese is a trace mineral that is present in tiny amounts in the body. Manganese helps the body form bones, blood clotting components, sex hormones and connective tissue. The nutrient is also essential for normal brain and nerve function. Experts say that manganese may help prevent osteoporosis, arthritis, premenstrual syndrome, diabetes and epilepsy.
5) Raspberries are a great source of vitamin A and K
Vitamin A strengthens immunity against infections, helps vision in dim lights and keeps skin and the linings of some parts of the body healthy. A single cup of raspberries contains around 4 per cent of your recommended daily allowance of vitamin A.
Vitamin K works to prevent calcification from occurring in your arteries, promotes blood clotting, protects your bones from fractures, prevents bruising and provides some level of protection against both liver cancer and prostate cancer. One cup of raspberries contains around 10 per cent of your RDA of vitamin K.
6) Raspberries are full of antioxidants
Raspberries rank near the top of all fruits for antioxidant strength. Antioxidants may protect cells from the damage caused free radicals, which can lead to cancer and heart disease. Raspberries have an ORAC value (oxygen radical absorbance capacity) of about 4,900 per 100g, putting them among the top-ranked ORAC fruits.
7) Raspberries are low-glycemic index food
The Glycemic Index is a measure of the effects of carbohydrates in food on blood sugar levels. Foods with carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream tend to have a high GI. Foods with carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, tend to have a low GI. Raspberries have a low GI, meaning the energy release from them is gradual and long lasting. Studies have shown that individuals who followed a low-GI diet over many years are at a significantly lower risk for developing certain diseases, including type 2 diabetes.
8) Raspberries contain important minerals
Minerals are necessary for three main reasons- building strong bones and teeth, controlling body fluids inside and outside cells and turning the food you eat into energy. You need minerals in the form that they are found in food. Luckily, raspberries are a great source of copper, iron and magnesium.
9) Raspberries are one of your five a day
The UK government recommends that everyone eats five portions of fruit and veg a day to lower the risk of serious health problems, such as heart disease, stroke, type 2 diabetes and obesity. Private medical insurance premiums can be higher for people who are overweight, and may not cover diabetes. Two handfuls of fresh raspberries count as one of your five a day.
10) Raspberries are a natural anti-inflammatory
Raspberries provide important anti-inflammatories, including anthocyanins (the pigments in red, purple and blue fruits), which may help reduce cardiovascular disease and diabetes, and improve eyesight and memory.
Raspberries can sometimes be expensive to buy in the shops, but they are really easy to grow if you can give them a sunny or partly shaded spot with well-drained soil. Raspberries can be used in a range of dishes, from a simple snack, to a delicious dressing, and most commonly a perfect pudding!
Credit : Chloe Hibbert
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