Raspberry; Types, Nutritional Value, Recipes, Health Benefits

Raspberry; Types, Nutritional Value, Recipes, Health Benefits

Raspberry are excellent sources of vitamin C, manganese, and dietary fiber. They are also rich in B vitamins, folic acid, copper, and iron. They have the highest concentration of antioxidant strength amongst all fruits. This is due to its high concentration of ellagic acid, anthocyanins, gallic acid, quercetin, cyanidin, catechins, pelargonidin, kaempferol and salicylic acid. However, yellow raspberries and other pale-colored fruits have a much lower percentage of anthocyanins. Thus, raspberries can be considered as one of the best natural treatments for cancers.[1]

Nutritional Value of Raspberry

Water g 85.75 105.47 267.54 16.29
Energy kcal 52 64 162 10
Protein g 1.20 1.48 3.74 0.23
Total lipid (fat) g 0.65 0.80 2.03 0.12
Carbohydrate, by difference g 11.94 14.69 37.25 2.27
Fiber, total dietary g 6.5 8.0 20.3 1.2
Sugars, total g 4.42 5.44 13.79 0.84
Calcium, Ca mg 25 31 78 5
Iron, Fe mg 0.69 0.85 2.15 0.13
Magnesium, Mg mg 22 27 69 4
Phosphorus, P mg 29 36 90 6
Potassium, K mg 151 186 471 29
Sodium, Na mg 1 1 3 0
Zinc, Zn mg 0.42 0.52 1.31 0.08
Thiamin mg 0.032 0.039 0.100 0.006
Riboflavin mg 0.038 0.047 0.119 0.007
Niacin mg 0.598 0.736 1.866 0.114
Vitamin B-6 mg 0.055 0.068 0.172 0.010
Folate, DFE µg 21 26 66 4
Vitamin B-12 µg 0.00 0.00 0.00 0.00
Vitamin A, RAE µg 2 2 6 0
Vitamin A, IU IU 33 41 103 6
Vitamin E (alpha-tocopherol) mg 0.87 1.07 2.71 0.17
Vitamin D (D2 + D3) µg 0.0 0.0 0.0 0.0
Vitamin D IU 0 0 0 0
Vitamin K (phylloquinone) µg 7.8 9.6 24.3 1.5
Fatty acids, total saturated g 0.019 0.023 0.059 0.004
Fatty acids, total monounsaturated g 0.064 0.079 0.200 0.012
Fatty acids, total polyunsaturated g 0.375 0.461 1.170 0.071
Cholesterol mg 0 0 0 0
Caffeine mg 0 0 0 0[2]

Health Benefits of Raspberry

  • Red raspberries, oxidative stress, and inflammation

    Several in vitro cell culture, chemical assay, and enzyme activity studies have been used to assess the possible effects of red raspberry extracts/fractions and purified compounds on indicators of oxidative stress and inflammation. Collectively, the data indicate antioxidative and anti-inflammatory activity in vitro, as measured by reduced ex vivo LDL oxidation [3]lipid peroxidation [4], DNA damage [5]), and ROS generation  and increases in antioxidant enzyme activity, such as catalase and superoxide dismutase [6]. Measures of inflammation have included reduced cytokine production (basal and stimulated) (7, NF-κB and MAPK/c-Jun N-terminal kinase activity TLR2 and 4 activation [8] cyclooxygenase activity [9], and PGE2 production [10]

  • Weight loss – This fruit is high in dietary fiber and manganese. Fiber aids in slowing down the digestive process, making you feel fuller for longer. The trace mineral manganese keeps your metabolic rate high, and thereby burns fat. If you are looking for a delicious and effective way to lose weight, raspberries can be the best natural option.[11]
  • Reduce Wrinkles – Raspberries work like magic on wrinkles. They protect the skin from the harmful sun rays. The antioxidant powers of vitamin C effectively reduce the age spots and discoloration. By filling in minor wrinkles, they can help you restore your youthful appearance. They can be made into great facial masks for glowing skin; just mix 1 cup of plain yogurt and 2 cups of fresh raspberries, then blend the mixture until it becomes completely smooth. Apply the mixture to your entire face and keep it on for 15 minutes and then wash it off with tepid water.[12]
  • Prevent Macular Degeneration – Three servings of raspberries per day can prove to be a brilliant natural remedy for macular degeneration. Macular degeneration is an age-related medical condition that affects your vision. This leads to a loss of vision in the midpoint of the visual field due to damage to the retina. This can occur in both “dry” and “wet” forms. You can add these berries to your morning cereal or lunchtime yogurt. You can alter the taste and look of any green salad by adding a handful of these fresh raspberries and balsamic vinegar. Mix the frozen raspberries with a spoonful of honey and some vanilla soy milk, then freeze this mixture for 20 minutes and spoon it into serving cups. Garnish with mint and enjoy the healthy treat.[13]
  • Prevent Infections & Cancer – As mentioned earlier, raspberries are an excellent antioxidant-laden food that contains ellagic acid. [14] They efficiently stop undesirable damage to cell membranes by neutralizing free radicals. Ellagic acid is a phytonutrient component of raspberries with key substances like kaempferol, quercetin, and the cyanidin-based molecules called cyanidin-3-rutinoside and cyanidin-3-glucosyl-rutinoside. These flavonoid molecules are again broken into anthocyanins, which give raspberries their rich, red color. The anthocyanins of raspberries are responsible for their unique antioxidant properties and also some antimicrobial ones. This promptly cuts down the overgrowth of certain bacteria and fungi in the body. These growths often lead to different vaginal infections and sometimes even result in irritable bowel syndrome (IBS).Furthermore, recent studies have suggested that raspberries may have cancer shielding properties. [15] The research was done with animals and have concluded that raspberries have the potential to obstruct cancer cell proliferation and tumor development in different parts of the body, including the colon.
  • Promote Optimal Health – Raspberries, blackberries, and muscadine grapes all have metalloproteinase enzymes. These are essential for the development and renovation of tissues, however, if they are produced in abnormally high amounts, they may act as a catalyst for cancer development. They have high amounts of vitamin C, riboflavin, folate, magnesium, manganese, niacin, potassium, and copper. This makes them a complete fruit to offer overall, healthy prosperity. [16]
  • Promote Feminine Health – They are generally good for all, especially pregnant women and lactating mothers. (Read more: Smart medicine for a healthier child by Janet Zand, Robert Rountree, Bob Rountree, Rachel Walton) Raspberry leaves can be used as herbal teas for women. The tea can regulate menstrual cycles and decrease excessively heavy menstrual flows. For pregnant women, raspberry tea successfully relieves nausea, prevents hemorrhaging, reduces pain, and helps in childbirth. For lactating mothers, raspberry tea or eating the fruit helps increase the production of breast milk.[17]
  • Strengthen Immune System – Raspberries are rich in effective antioxidants as well phytonutrients. [18] These elements proficiently reinforce your immune system and help your body fight diseases.
  • Help Fight Cancer – As per the American Institute for Cancer Research, raspberries are rich in ellagic acid, which has displayed the ability to prevent various cancers (19). These include cancers of the skin, lung, bladder, breast, and esophagus. This is because ellagic acid has been found to utilize various cancer-fighting methods at once. Ellagic acid acts as an antioxidant, deactivates specific carcinogens, and slows down the reproduction of certain cancer cells. Numerous studies have been conducted on black raspberries too – they were found to alter genes and bring them back to normalcy (in the case of esophageal cancer), and aid in the treatment (20). Black raspberries were also found to restore tumor suppressive activity, thereby aiding cancer treatment (21).As per an American study, red raspberries have a minor role to play in treating cancers of the stomach and colon (22). They were also found to inhibit the growth of cervical cancer cells (23).Another American study had supported the chemopreventive properties of black raspberries, especially in the case of oral cancer (24). These anti-carcinogenic properties of raspberries can largely be attributed to the presence of anthocyanins. These anthocyanins are naturally occurring compounds that offer the colored pigment to fruits and vegetables. They inhibit cell transformation, suppress inflammation, and induce normal functioning in cancer cells (25).In fact, raspberries have 40% more antioxidant content than blueberries and strawberries (fruits considered among the best for cancer prevention) (26). Studies have also shown that raspberry extract may prevent the migration of tumor into the lymph system.
  • Maintain Cardiovascular Health – Being rich in fiber, these berries help maintain heart health. One cup of raspberries contains 8 grams of fiber (27). Another reason raspberries are great for the heart is, yes, anthocyanins. Berry fruits are one of the few foods that contain anthocyanins in both the skin and the flesh. Research data states that a mere intake of 0.2 milligrams of anthocyanins per day can significantly reduce the risk of heart disease in postmenopausal women. These compounds play a pivotal role in reducing oxidative damage and inflammation related to cardiovascular disease (28). In fact, raspberries contain other bioactive polyphenols that help reduce the risk of heart disease (29).The anthocyanins in raspberries also have a variety of other effects on blood vessels and platelets that result in a healthy heart (30). However, more research is needed on the amount of anthocyanins exactly required and the related decrease in heart disease risk.In one Canadian study, the intake of raspberry extract lowered blood pressure levels in lab rats (31) – indicating similar possibilities in humans. Low blood pressure levels reduce heart disease risk. In fact, the importance of raspberries for the heart is felt not only now, but since the 18th century – when herbalists and other physicians considered the fruit ideal to prevent the disease (32).
  • Enhance Fertility And Improve Sexual Health – The high levels of antioxidants in raspberries might protect the sperm from oxidative damage. The vitamin C and magnesium in the fruit enhance male fertility and the production of testosterone respectively (33). Due to their fertility-boosting properties, raspberries can also make for a perfect bedtime snack. Antioxidants are also believed to protect the embryo post conception, thereby decreasing the risk of miscarriage (34). Raspberries also contain proanthocyanidins that relax the blood vessels and allow the blood to flow to the sensitive areas for greater arousal. The zinc in the fruit helps stimulate libido (35).
  • Help Treat Diabetes  – As per a report published by the Michigan State University, other phytonutrients in raspberries were found to work with certain inactive hormones in the body to improve insulin balance and blood sugar balance – thereby improving the conditions of obese individuals who have type 2 diabetes (36).Also, according to a Slovakian study, raspberries could be included in the diets of individuals who are trying to manage the early stages of type 2 diabetes (37).
  • Aid Weight Loss mThis could be attributed to the fiber and manganese in raspberries. Fiber, as we had already discussed, keeps you full for longer and discourages you from binging. In fact, the fiber in a serving of raspberries is more than a serving of bran flakes or oatmeal itself. Manganese boosts your metabolism and helps burn fat faster (38). As per an American study, the raspberry ketones in raspberries were found to have a weight loss potential in preliminary tests on rodents (39). Similar findings could be possible in humans, though further research is required in this aspect. The raspberry ketones were also found to prevent weight gain in mice due to a high-fat diet. Now, this seems promising for us humans, doesn’t it? The raspberry ketones could also increase fat breakdown, which might eventually contribute to weight loss (40). This is achieved by enhancing lipid metabolism, which appears to be the primary function of raspberry ketones (41). We have already seen raspberry ketones increase the levels of adiponectin. This protein has found to accelerate fat breakdown (42). Raspberries also contain another compound called resveratrol – this converts the bad fat in the body into good fat, which helps burn calories (43).
  • Enhance Immunity– The phytochemicals in raspberries, especially the black ones, were found to affect the immune processes related to immunotherapy (treating a disease by stimulating the immune response) (44). This could be an important link to treating ailments related to a weak immune system.According to Washington State University, raspberries are superfruits that enable the body to ward off infections related to poor immunity (45).Another reason raspberries could be great for immunity is the presence of vitamin C. The water-soluble vitamin might help boost immunity (46). Raspberries also contain beta-carotene that help boosts the immune system (47).
  • Have Anti-Inflammatory Properties – Black raspberries possess anti-inflammatory properties, more so, at the root of the plant – as per a Korean study (48). Raspberries have also been found to treat ulcerative colitis by fighting the inflammation (50). The anti-inflammatory properties of black raspberries are so potent that the fruit is used as an ingredient to develop various pharmaceutical products. The anti-inflammatory properties of raspberries can be attributed to the presence of anthocyanins, a type of flavonoids that protect the watery portion of our cells and fight inflammation (51).  You can also include the berry pomaces in your diet to help prevent inflammation, especially that related to the cardiovascular cells (52).
  • Boost Your Memory – Phytonutrients, again! Raspberries are rich in these compounds that have shown to enhance and maintain memory function (53). The polyphenols in raspberries are known to improve age-related cognitive decline (54).
  • Help Slow Down Aging – Fruits like raspberries that are packed with antioxidants work great for your skin. They, first of all, prevent the damaging effects of the sun. Which also means they prevent redness if your skin is sensitive. The presence of vitamin C in raspberries makes them an ideal food to prevent skin cancer (55).According to a Serbian study, the raspberry ketones in the fruit were found to have potential use in the cosmetic industry. This is because of tiliroside, a compound in raspberry found to inhibit melanin production at the intracellular levels (56). Hence, tiliroside could be a potential skin whitening agent for use in cosmetic products. In fact, certain sunscreens containing raspberry oil as one of the ingredients showed to enhance skin health by offering better antioxidant and UV-protective activities (57).
  • Improve Digestion – Raspberry leaves have been used for proper digestion for a very long time. The leaves of the fruit were made into teas, which were used for digestive cures and other related ailments (58). Raspberries are also one of the foods rich in fiber (59). And, as we know, a higher amount of fiber in the diet means better digestion. One reason raspberries have a higher fiber content is their internal structure – the fruit is made of several individual sections, each having its own seed that surrounds a central core. This aggregate structure increases the fruit’s fiber content. Fiber also adds no calories to your diet, which is beneficial anyway (60). Raspberry leaves are also used to treat ailments of the gastrointestinal tract (61).However, please consult your doctor before using raspberries for treating digestive issues. This is because berries with tiny seeds can pose a danger to individuals who have diverticulitis. The seeds might obstruct the pockets that develop in the intestine and cause infection (62).
  • Alleviate Arthritis – As per an American study, the polyphenols in raspberries can offer cartilage protection and make arthritic conditions less severe (63). Regular consumption of red raspberries can help treat inflammation and maintain joint health (64). Red raspberries also inhibit bone resorption, a condition where calcium is transferred from the bone tissue to the blood (65). This happens when the bones contain insufficient levels of calcium.
  • Aid Women’s Health – Raspberries, and especially the leaves of the plant, have great benefits for women during pregnancy. One study states that women ingesting raspberry leaf are far less likely to have their membranes ruptured during labor. They also have a higher chance of avoiding a Cesarean section, forceps, or vacuum birth (66). The ingestion of raspberry leaf can also shorten labor, and the good news – no side effects for the mother or her baby/babies. How to use raspberry tea for labor? The use of raspberries for pregnancy originates way back into the past. According to English herbalists, pregnant women who took raspberry leaf tea wouldn’t experience issues during labor. Native Americans believed that the tea would help cope with nausea during pregnancy (67).
  • Promotes Health of Tissues And Blood Vessels – We know raspberries are rich in vitamin C, which is required for the growth and repair of the body tissues. The vitamin heals wounds and forms scar tissue. Vitamin C is also required to form an important protein (collagen) necessary for the production of blood vessels (58). This protein is used to synthesize connective tissue – essential to the formation of the skin, bones, and cartilages. In addition to aiding the production of blood vessels, it also helps strengthen their walls (59).Raspberries also contain iron. The mineral plays a vital role in red blood cell formation (60). These red blood cells carry oxygen to muscles that aid in energy sustenance. Which is why athletes with low iron levels experience fatigue and weakness.
  • Improve Hair Health – Raspberries are rich in folate as well. Folate helps in the formation of healthy red blood cells that carry oxygen to each cell in the body. This is important for hair follicles too as they need adequate blood flow and oxygen for proper growth.Also, the magnesium and silicon content of red raspberries improve hair quality. Silicon is believed to thicken hair within a matter of weeks. It might promote faster hair growth as well (60).
  • Helps Fight Eczema – Raspberries are usually added to herbal antibacterial preparations to treat related ailments. And as per folk medicine, the berries are often prescribed to treat conditions like eczema (59). Due to its anti-inflammatory properties, raspberry seed oil can help treat skin conditions like eczema, in addition to rashes and other skin lesions (61).
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Raspberry Recipes

1. Granola With Fresh Fruit

What You Need
  • 5 cups of gluten-free oats
  • 2 cups of frozen raspberries
  • ½ cup of walnuts
  • ¼ cup of chia seeds
  • ½ cup of pecans
  • ½ cup of coconut oil
  • 1 tablespoon of cinnamon
  • ½ teaspoon of salt
  • ¼ cup of maple syrup
  1. Preheat the oven to 174o C.
  2. Chop the raspberries, pecans, and walnuts into small pieces.
  3. Take a large mixing bowl and combine the oats, chia seeds, cinnamon, coconut oil, maple syrup, and salt.
  4. Bake for about 20 minutes or until the mixture has turned light brown.
  5. Keep it aside until it is cool. You can then break it apart into granola.

2. Fresh Raspberry Dessert With Yogurt And Chocolate

What You Need
  • 1 basket of fresh raspberries
  • 220 grams of low-fat yogurt
  • 55 grams of dark chocolate
  1. Mix the yogurt and berries.
  2. Melt the chocolate on medium heat.
  3. Place the mixture of yogurt and berries in a bowl and drizzle with molten chocolate.

3. Raspberry Almond Parfait

What You Need
  • 1 cup of low-fat yogurt
  • 2 tablespoons of honey
  • ½ teaspoon of almond extract
  • 1 tablespoon of sliced almonds
  • A handful of raspberries
  1. Blend the yogurt, almond extract, and honey in a bowl until the mixture is smooth.
  2. Divide this mixture into two dessert dishes. Place the raspberries on the top and garnish with sliced almonds.

4. Berries With Chocolate Sauce

Benefits Of Raspberries
What You Need
  • 1 ½ cups of frozen raspberries
  • 150 grams of organic dark chocolate
  • ¼ cup of water
  • 3 tablespoons of raw sugar
  • 170 grams of firm tofu
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  1. Melt the sugar and chocolate over medium heat.
  2. Add the molten chocolate, tofu, and water to a blender and blend until smooth.
  3. Add them to a mixing bowl.
  4. Place the chocolate pudding into four bowls and top them with the berries. Frozen berries must be thawed and drained before adding.

The recipes look lip-smacking, indeed! But, your raspberry rhapsody wouldn’t be complete without these incredible facts. Check them out!


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/
  2. https://snaped.fns.usda.gov/seasonal-produce-guide/blackberries-and-raspberries
  3. https://books.google.co.in/books?



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