from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
Raspberries are enjoyable all year long, whether they’re fresh or frozen. These gorgeous gems aren’t just delicious and versatile; they also have an impressive nutritional profile that makes them one of the healthiest choices in the produce aisle. Here are seven health benefits of raspberries, plus simple ways to include both fresh and frozen options in meals and snacks.
One cup of raspberries provides over 50% of the minimum daily target for vitamin C, which supports immunity and skin health and helps produce collagen. Raspberries also contain manganese and vitamin K, which both play a role in bone health. And they supply smaller amounts of vitamin E, B vitamins, magnesium, copper, iron and potassium.
Raspberries are also one of the lowest-sugar fruits, at just 5 grams per cup fresh, compared to about 20 grams in one medium apple. This makes them a great option for anyone with a sweet tooth who wants to minimize their overall sugar intake.
Raspberries are antioxidant powerhouses. These health-protective compounds have been tied to lower rates of heart disease, cancer, diabetes and obesity. Raspberry antioxidants also help reduce inflammation, a known trigger of premature aging. The natural protective substances in raspberries are also linked to better DNA repair and to blocking enzymes that trigger arthritis pain.
Raspberry antioxidants and anti-inflammatory compounds are associated with cancer protection by reducing the reproduction of cancer cells. However, research also shows that the phytonutrients in raspberries, such as ellagitannins, may actually help kill cancer cells by signaling apoptosis, or programmed cell death.
A cup of raspberries packs an impressive 8 grams of dietary fiber, a third of the daily minimum goal. This high-fiber content also reduces raspberries’ net carb content to about 7 grams per cup (since our bodies aren’t capable of digesting and absorbing fiber). That fiber also contributes to fullness, blunts blood sugar by slowing digestion, and supports good digestive health. Raspberry fiber also helps beneficial gut bacteria flourish. The latter are linked to stronger immunity and a more positive mood.
A study from the Illinois Institute of Technology randomly assigned 32 adults between the ages of 20 and 60 to three breakfast meals. Each meal was similar in calories and macronutrients, but they had different portion sizes of frozen red raspberries: one meal contained no raspberries, the second included 1 cup, and the third provided 2 cups.
Researchers found that for people who were at risk of diabetes, eating more raspberries reduced the amount of insulin needed to manage blood sugar levels. In fact, blood sugar was lower in those who downed 2 cups of red raspberries compared to those who ate none.
Raspberries help counter oxidative stress, which is essentially an imbalance between the production of cell-damaging free radicals and the body’s ability to fight off their harmful effects. Because oxidative stress is a causative factor in diseases like Alzheimer’s and Parkinson’s, raspberries are a top brain-supporting food. The flavonoids in berries have also been shown to help improve coordination, memory and mood. And berries help with general brain “housekeeping” by clearing out toxic proteins tied to brain dysfunction.
Raspberries make a beautiful and tasty addition to numerous dishes, and they work well in both sweet and savory meals. Add them to oatmeal or overnight oats, garden salads, whole-grain side dishes and desserts. Slightly mash them to make a colorful sauce for anything from two-ingredient banana-egg pancakes to broiled fish or oven-roasted veggies. Whip frozen raspberries into smoothies, or thaw and use them just like fresh.