Delicious and healthy raspberries: all about their benefits

Raspberries are a popular berry with a rich color and sweet juicy taste. They are a good source of vitamins, minerals, and antioxidants.
Raspberries can range in color from the popular red and black varieties to purple, yellow, or golden. Each color of berry has a unique composition of vitamins, minerals, and antioxidants.

Nutrition

• A 123 g cup of raspberries contains the following nutrients:
• 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

Raspberry benefits

Antioxidants.

The antioxidant content raspberries, may help prevent a range of health conditions. Vitamins C and E, selenium, beta carotene, lutein, lycopene, and zeaxanthin are all examples of antioxidants, and they are all present in raspberries.
Raspberries also contain plant chemicals called flavonoids, which have antioxidant effects.
Raspberries are also a good source of fiber. One cup of raspberries contains 8 grams of fiber. There is evidence that vitamins C and E may help protect a person’s ability to think and remember information as they get older. Raspberries contain these antioxidant vitamins.
Find out which foods are good sources of antioxidants.

Heart health

Research has shown that one group of flavonoids, in particular — anthocyanins — can suppress inflammation that may lead to cardiovascular disease. Anthocyanins are also present in raspberries.
Various antioxidants may reduce a person’s risk of cardiovascular disease by preventing platelet buildup and lowering blood pressure using anti-inflammatory mechanisms.
One cup of raspberries contains 186 milligrams (mg) of potassium. The AHA recommend consuming around 4,700 mg of potassium each day.
The fiber in raspberries can also help manage or prevent:

• blood pressure;
• cholesterol levels;
• obesity;
• heart disease;
• stroke.