Healthy Foods List: Raspberries

ARaspberries are a great source of phytonutrients and fibre, so they are also gut-healthy.

Raspberries and Health: Nutritional Benefits and Recipes

A raspberry is made up of many tiny bead-like fruits called “drupelets” clustered around a centre core. Each drupelet contains one seed, and an average raspberry has 100 to 120 seeds. We love to enjoy raspberries whole, or in a smoothie with other fruits and vegetables.

Health Benefits of Raspberries

Raspberries contain fibre, potassium, manganese and omega-3, as well as many phytonutrients that are beneficial for health and reduce the risk of chronic diseases.  Potassium is an essential heart nutrient that contributes to healthy blood pressure. Omega-3 fatty acids can help prevent stroke and heart disease. Manganese is very important for healthy bones, skin and blood sugar.

Fibre helps to keep our hearts healthy, improves digestion, and may also aid in weight management. The antioxidants and other phytonutrients help to decrease the risk of chronic diseases by counteracting oxidative stress and bolstering the immune system. 

The Role of Raspberry Antioxidants in Fighting Free Radicals

The antioxidants in raspberries, like vitamin C and quercetin, help to neutralize harmful free radicals in the body. This helps to prevent cell damage and supports overall health, reducing the risk of chronic diseases 🍇. 

The Benefits of High Fibre in Raspberries for Digestive Health

The fibre in raspberries promotes regularity and a healthy gut. More specifically, their soluble and insoluble fibre content 'feeds' good bacteria in your gut, supporting a balanced microbiome. Beneficial gut bacteria produce anti-inflammatory compounds that are beneficial for overall health. 

Why the Vitamin C in Raspberries is Good For Your Health

Vitamin C is vital as part of a balanced diet for immune health because it acts as an antioxidant, neutralizing harmful free radicals and supporting immune cell function. Vitamin C enhances the production of antibodies, is crucial for targeting pathogens, and promotes collagen production, maintaining protective barriers like skin and mucous membranes. Additionally, it can help reduce inflammation, a key aspect of the immune response. All these roles make vitamin C essential for a robust and effective immune system.

Nutrient Content of Raspberries

Per 100 grams of fresh raspberries:

  • Energy: Approximately 32-35 kilocalories (kcal)
  • Carbohydrates: Approximately 7-9 grams
  • Sugars: Approximately 4-5 grams
  • Protein: Approximately 1 gram
  • Fat: Approximately 0.5 grams
  • Fiber: Approximately 4-6 grams
  • Vitamin C: Approximately 26-32 milligrams (mg)
  • Vitamin A: Approximately 33-40 International Units (IU)
  • Vitamin K: Approximately 7-9 micrograms (µg)
  • Vitamin B6: Approximately 0.06-0.07 milligrams (mg)
  • Folate (Vitamin B9): Approximately 25-31 µg
  • Potassium: Approximately 150-200 milligrams (mg)
  • Magnesium: Approximately 20-27 mg
  • Calcium: Approximately 25-30 mg
  • Iron: Approximately 0.7-1 mg

Please note that these values can vary slightly depending on things like the raspberry's ripeness and growing conditions. 

Ideas to Enjoy Raspberries

Raspberries are versatile and can be eaten both fresh and frozen. Here are some ideas:

  • Raspberry Banana Smoothie:

    Blend fresh or frozen raspberries with frozen bananas, a handful of nuts and a plant-based milk.

  • Raspberry Spinach Salad:

    Add fresh raspberries, baby spinach, and sliced red onion to a bowl. Drizzle with a dressing made from olive oil and balsamic vinegar and top with chicken, feta cheese, pomegranate and toasted walnuts.

  • Raspberry Chia Jam:

    Prepare a chia jam with raspberries, chia seeds, and mashed banana. 

  • Raspberry Balsamic Chicken:

    Cook chicken breasts in a skillet with a balsamic and raspberry reduction sauce. 

  • Raspberry Coconut Ice Cream:

    Make dairy-free 'nice cream' by blending frozen raspberries with frozen bananas and cinnamon.

  • Raspberry Vinaigrette Dressing:

    Create a tangy vinaigrette by blending raspberries with olive oil, balsamic vinegar, and a drizzle of honey. Use it as a dressing for salads or as a marinade.

  • Raspberry Salsa:

    Make a sweet and spicy salsa with diced raspberries, red onion, jalapeño, cilantro, lime juice, garlic and a small amount of sugar. It's a delicious topping for grilled meats or seafood.

  • Raspberry Banana Pancakes:

    Whip up grain-free and paleo-friendly pancakes with 1 banana and 2 eggs. Serve with a drizzle of honey or maple syrup and top with fresh raspberries.

When are Raspberries in Season?

In the Northern Hemisphere, Raspberries bloom from May to August and are harvested between June and October.

Top Tip: Freeze for Later

If you find your raspberries ripening too quickly, freeze them for later use. 

Finally, try to choose organic when possible. This will both reduce pesticide residue and frozen raspberries may even contain more antioxidants than non-organic raspberries.

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