9 Health Benefits of Raspberry
Raspberry is one of the delicious fruits cultivated in many regions throughout the world with numerous health advantages. The scientific name of Raspberry is Rubus idaeus. It belongs to the Genus Rubus, family Rosaceae. It is believed that this least calorie vegetable is native to the Europe, but now it is also cultivated widely all over the world, such as Poland, United States, Germany, and Chile for domestic and commercial purpose.
Due to various types of Vitamin, Minerals and nutrients, present in the Raspberry it has lots of health benefits. Among that some of the health benefits of Raspberry include preventing the risk of various types cancers, good for our skin health, relieve stress, act as a blood purifier, improve sleep duration, prevent infection, improve digestive health, boost immune system, reduce blood pressure, good for our liver, improve bone density, help in weight loss, and detoxify the body.
Raspberry contains lots of Vitamin, Minerals and other components. Some of the vitamins Raspberry has Vitamin C, Vitamin A, Vitamin E, Vitamin K, Riboflavin, Thiamin, Folate, Niacin, Pyridoxine and Pantothenic acid. Raspberry also contains Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Raspberry also contains minerals such as calcium, magnesium, iron, protein, zinc, copper and selenium. The best part of the Raspberry is, it contains zero cholesterol. Beside these Raspberry also contain various types of phyto-nutrition, such as Beta-carotene, Alfa-Carotene, Lutein-zeaxanthin.
Raspberry is highly rich in antioxidants, such as Vitamin C, which is very beneficial for our Immune system and it also helps to prevent various types of common diseases, such as flu, cold, cough, viral fiber, etc. Vitamin C helps to improve the production of which blood cells in our body, it is the important part of our immune system that protect our body from various foreign invaders, such as bacteria and virus. Apart from this Vitamin C is a strong antioxidant, which protects our immune system organ from oxidative damage from free radicals. So to keep our immune system healthy and strong, we should add this delicious fruit in our daily diet on a regular basis.
Due to the high amount of dietary fiber present in Raspberry, it is very beneficial to improve our digestive health and prevent various types of digestion related issues, such as constipation, gas, bloating, diarrhea, cramping, etc. Different studies have been proven that consumption of 100 grams of Raspberry can provide 6.5 g of dietary fiber; it is 16 % of our daily requirement intake. The Fiber found in Raspberry helps in adding bulk to our stomach and keeps our bowel movement properly, which ensure the elimination of stool from our body in time.
Due to high amount of Vitamin C and phenolic flavonoid phytochemicals, such as nthocyanins, ellagic acid (tannin), quercetin, cyanidin, gallic acid, catechins, pelargonidin, kaempferol and salicylic acid. All these elements contain high amount of antioxidant properties, which is very beneficial for our overall health and also protect our body from oxidative damage caused by free radicals, which is the main cause of various types of cancer, such as breast cancer, colon cancer, etc.
Raspberry is highly rich in dietary fiber, which is very good for our Heart and it also helps to prevent various types of cardiovascular disease, such as heart attack, heart stroke, etc. Different studies have been proven that consumption of fiber rich food, such as Raspberry can reduce the bad cholesterol level of our body, such as LDL cholesterol, it is the main cause of various types of cardiovascular disease and it also helps to increase good cholesterol levels of our body, such as HDL cholesterol, HDL cholesterol support our cardiovascular system, thus control the cholesterol level in our body.
Raspberry is highly rich in dietary fiber, which is very good for our overall health and also helps to prevent diabetes. Different studies have been proven that consumption of fiber rich food, such as Raspberry helps to improve the production of insulin in our body that helps in slowing down the absorption of sugar into the blood.
Raspberry contains high amount of potassium, which is very helpful in improving the blood circulation in our body. Potassium present in Raspberry acts as a vasodilator, which means it reduces the strain from the blood vessels and provide smooth passage for blood through the arteries that reduce the pressure f the cardiovascular system and prevent various types of issue related to blood pressure, such as hypertension.
Due to the high amount of iron present in Raspberry, it is very beneficial for preventing the risk of anemia because anemia is a disease of iron deficiency in our body. Different studies have been proven that consumption of iron rich food, such as Raspberry can provide a lot of iron in our body that helps to prevent anemia. Iron present in Raspberry helps to improve the production of hemoglobin in our blood stream, which bind oxygen and other nutrition in blood and carry them to each and every part of the body, which helps to prevent anemia symptoms, such as fatigue, shortness of breath, irregular heartbeat, weakness, headache, dizziness, etc.
Due to the high amount of calcium found in Raspberry, it is very beneficial for our bone health and protects our bone from disease, such as osteoporosis. Calcium helps in improving the bone density in our body that helps to keep our bone strong even in our old age also. Beside this Vitamin K present in Raspberry also helps to prevent the loss of bone mineralization that helps in preventing Osteoporosis.
Due to the presence of vitamin A, flavonoid in Raspberry, it is very beneficial for our eyes health and also helps to improve the eye vision. Vitamin A helps to prevent the damage in the retina. Different studies have been found that consumption of the Raspberry on a regular basis is not only helps to improve the vision, but also helps to prevent various types of eyes related disease, such as cataracts and macular degeneration.
|Nutrient||Unit||Value per 100 g|
|Total lipid (fat)||g||0.65|
|Carbohydrate, by difference||g||11.94|
|Fiber, total dietary||g||6.5|
|Vitamin C, total ascorbic acid||mg||26.2|
|Vitamin A, RAE||µg||2|
|Vitamin A, IU||IU||33|
|Vitamin E (alpha-tocopherol)||mg||0.87|
|Vitamin D (D2 + D3)||µg||0.0|
|Vitamin K (phylloquinone)||µg||7.8|
|Fatty acids, total saturated||g||0.019|
|Fatty acids, total monounsaturated||g||0.064|
|Fatty acids, total polyunsaturated||g||0.375|
|Fatty acids, total trans||g||0.000|