Raspberries are typical red fruits of the summer season that offer many health benefits. Discover all the characteristics and properties of raspberries.
Raspberries are small red fruits belonging to the generic group of berries. The raspberry plant, known by the term Rubus idaeus, is a very productive plant, which does not require particular attention but which prefers environments that are neither dry nor excessively ventilated.
Its cultivation dates back to ancient times and it is thought that the Romans had the merit of spreading these fruits throughout Europe. There are two varieties of raspberries, the remontant ones and the non remontant ones. The former produce their first fruits in early spring and then, subsequently, in summer and until early autumn. Non-remontant raspberries, on the other hand, produce their fruit in June for only 3-4 weeks.
Precisely for this reason, raspberry is not only used to eat fresh, but can be used to prepare jams or be frozen to be able to enjoy it in other months of the year. On a nutritional level, raspberries are very rich in substances useful for our physical well-being and with antioxidant properties. In addition, raspberry has been used since time immemorial also in herbal medicine for its properties, especially useful for the well-being of women.
Raspberries: calories and nutritional values
Raspberries provide 49 calories per 100 grams of product and are to be considered a real ally for all those who want to stay healthy and fit. These small fruits, with an acid and sweet taste at the same time, are also appreciated by children and allow us to increase the intake of fiber in our days (7.4 grams of fiber per 100 grams of product), despite a very low calorie intake.
In addition, raspberries are rich in mineral salts such as potassium, calcium and iron and some other compounds with antioxidant properties, which we will talk about in more detail in the next paragraph.
Nutritional values per 100g of fresh raspberries:
- Kcalories: 49 kcal
- Waterfall: 84.6 gr
- Proteins: 1 gr
- Fat: 0.6 gr
- Carbohydrates: 6.5 gr
- Of which simple sugars 6.5 gr
- Fiber: 7.4 gr
- Glycemic index: 25 C
- vitamin: 25 mg
- Thiamine: 0.05 mg
- Riboflavin: 0.02 mg
- Pantothenic acid: 0.24 mg
- Vitamin B6: 0.06 mg
- Biotin: 1.9 ugr
- Vitamin K: 7.8 ugr
- Soccer: 49 mg
- Phosphorus: 52 mg
- Magnesium: 19 mg
- Sodium: 3 mg
- Potassium: 220 mg
- Iron: 1 mg
Raspberries: nutritional properties
If we look carefully at the table above we can see that raspberries are fruits that are particularly rich in minerals and vitamins. The high quantity of fibers present make this fruit suitable for consumption even by those with glucose tolerance problems. In fact, the glycemic index of raspberries is very low: 25!
The minerals most represented in raspberries are certainly magnesium, potassium, iron, phosphorus and calcium; while among the vitamins we find a good quantity of vitamin C and K. In particular we deepen the quantities and properties of these substances.
- Iron: 100 grams of raspberries contain 1 mg of iron and the average iron requirement for an adult man is 10 mg. As a result, raspberries appear to be an excellent source of iron;
- Magnesium: 100 grams of raspberries contain about 7-8% of the recommended average daily amount of this mineral;
- Calcium: raspberries contain a good dose of calcium, an element present mainly in foods of vaccine origin and poorly represented in fruit. However, in 100 grams of raspberries we find about 50 mg of calcium, equal to about 5% of our daily requirement;
- Potassium: This mineral is also well represented in raspberries. In particular, 100 grams of raspberries contain about 7% of the daily potassium requirement of an adult man;
- Phosphorus: Phosphorus is another mineral found in raspberries, in concentrations similar to those of calcium. However, these two minerals are very closely linked to each other and both participate in the well-being of our bones;
- Vitamin C: raspberries are rich in vitamin C. In fact, 100 grams of raspberries contain about ¼ of the vitamin C recommended daily in men and 1/3 of the vitamin C recommended daily in women;
- Vitamin K: these fruits also contain a fair amount of this vitamin, which is essential for proper blood coagulation. In particular, 100 grams of raspberries provide 5% of the daily requirement of vitamin K of an adult man.
Raspberries also show an exceptional content of polyphenols, represented above all by the class of anthocyanins and ellagitannins. The anthocyanins present in raspberry are those molecules that give these fruits their peculiar color and are also responsible for their antioxidant capacity for 25% of the total. Ellagitannins are hydrolyzed tannins found only in a few foods, including raspberries, and which contribute to the antioxidant power of these fruits.
Raspberries: health benefits
The numerous substances present give raspberries numerous beneficial properties for our health. In the rest of this paragraph we will deepen together the areas in which these fruits are so useful.
✓ Anti-inflammatory and anti-oxidant activity
In some in vitro studies the antioxidant and anti-inflammatory properties of raspberries have been tested, obtaining good results in terms of free radical production, lipid peroxidation and in terms of oxidized LDL production. As for in vivo research in humans, there are no investigations to date conducted through the use of raspberries only, but mixed berries have been used. In one of the studies conducted on sportsmen, the power of this mix was shown to reduce damage to DNA and proteins.
✓ Cardiovascular health
Some research conducted in vitro or in vivo on animals has shown that the ellagic acid present in raspberries is able to decrease the production of free radicals in the endothelial tissue, the cells that line the inner surface of blood vessels. This is combined with the presence of fiber which, as is known, helps reduce the absorption of cholesterol and, therefore, promotes good cardiovascular health. In addition, the presence of flavonoids and potassium helps to counteract hypertension.
✓ Diabetes mellitus
Studies conducted in vitro and in animal models have demonstrated the properties of both anthocyanins and ellagic acid to improve the production of insulin by the cells of the pancreas. Furthermore, the good presence of fiber helps in the management of the glycemic index. For these reasons, raspberries can also be beneficial in cases of insulin resistance and diabetes.
✓ Benefits for the intestine
Thanks to the good presence of fiber, raspberries are a good ally to promote intestinal well-being. Furthermore, the presence of tannins makes it a useful fruit in case of diarrhea due to its astringent properties.
✓ Diuretics
Raspberries are fruits rich in water and potassium, an association that gives the fruit good diuretic properties, useful against water retention. For this purpose, juices or decoctions prepared with raspberry leaves are also very useful, widely used in phytotherapy.
✓ Benefits for the microcirculation
As with other berries, raspberries, if consumed regularly, strengthen the capillaries and help the microcirculation. This property is due to the presence of ellagic acid and rutin, two molecules with antioxidant properties and useful for the health of blood capillaries.
✓ Alzheimer’s disease
Although in this sense the studies carried out are limited and further investigation would be necessary, some preliminary studies have identified the neuroprotective property of raspberries in neurodegeneration models.
✓ Benefits in phytotherapy
Finally, at a phytotherapeutic level, raspberry (and in particular the bud extract) has long been used to improve the symptoms of the premenstrual phase since it acts on the pituitary-ovary axis. It is therefore indicated for menstrual pain, in the case of early menopause, but also in the case of late menarche.
How many raspberries to eat per day
Our guidelines, as we all know, recommend that we consume 4 or 5 servings of fruit and vegetables every day to fill up on mineral salts, vitamins and antioxidants that protect us from chronic diseases. For those who love raspberries, they can be eaten as a fruit every day, both in summer (period of their natural seasonality) and in periods when they are no longer in season (if they have been frozen in sufficient quantities during the summer), in a portion of 100-150 gr, equal to 30-40 fruits.
In fact, as confirmed in this study, 150 grams of raspberries per day seems to be enough to get some of the benefits we have described to you. It should be emphasized, however, that in all these studies, the consumption of raspberries was regular and continuous for at least a few weeks.
Raspberries: some tips for use
As we anticipated by introducing the properties of these magnificent fruits, raspberries are not present on supermarket shelves all year round, but are only sold in the summer months. Anyone of you who had the opportunity to take some walks in the woods in early spring will be able to pick them directly and eat them fresh to fully enjoy all the properties.
A useful tip is to freeze a good amount of raspberries during the summer months for any recipes to be prepared in the winter months. This fruit, thanks to its slight sour taste, can also be paired well with meat dishes such as roast pork. In summer, however, it can also be used to flavor water or prepare fresh sorbets, which help us drink more and fill up on antioxidants. The raspberry smoothies are also very good, perhaps with the addition of banana, yogurt and peaches.
How to freeze raspberries
These small red fruits can be frozen to be consumed even in the months following their seasonality. Freezing raspberries is very easy: first of all you have to wash them thoroughly under running water and let them dry well in the air. Once dry, they must be placed on a tray so that they are well spaced, then placed in the freezer for at least 6 or 7 hours. Once they are frozen they can be removed from the tray and placed in special freezer bags, in which to write the date of freezing. In this way, raspberries can be stored for 6 or 7 months without problems. In addition, frozen raspberries keep the properties of fresh raspberries practically intact.
Raspberries: Contraindications and Potential Negative Effects
There are few contraindications to raspberries, which as we have said also have a very low glycemic index and can therefore be consumed even in the case of diabetes. However, these fruits contain salicylates and people with documented allergies to salicylates should moderate their consumption and share their concerns with their doctor.
Curiosity
According to some, the word raspberry derives from a Greek term that has the meaning of shining. The name would therefore allude to the splendor of the red raspberries among the green leaves of the undergrowth.
