Nutrition Corner - Raspberries
Raspberries pack a lot of nutrition into a small space. They provide potassium, essential to heart function, and proven to lower blood pressure. The omega-3 fatty acids in raspberries can help prevent stroke and heart disease. They also contain a mineral called manganese, which is necessary for healthy bones and skin and helps regulate blood sugar.
1 Cup / 123 Grams
Calories: 64
Carbs: 14.7 grams
Fiber: 8 grams
Protein: 1.5 grams
Fat: 0.8 grams
Vitamin C: 54% of the DV
Manganese: 41% of the DV
Vitamin K: 12% of the DV
Vitamin E: 5% of the DV
B vitamins: 4–6% of the DV
Iron: 5% of the DV
Phosphorus: 4% of the DV
Magnesium: 7% of the DV
Phosphorus: 4% of the DV
Potassium: 5% of the DV
Copper: 6% of the DV
Raspberries are high in several powerful antioxidant compounds, including vitamin C and E, selenium, beta carotene, lutein, lycopene, zeaxanthin, quercetin and ellagic acid.
Vitamins C and E may help protect a person’s ability to think and remember information as they get older and Zeaxanthin filters out harmful blue light rays.
Raspberries also contain plant chemicals called flavonoids, which have antioxidant effects. Compared to other berries, raspberries have a similar antioxidant content as strawberries, but only half as much as blackberries and a quarter as much as blueberries.
The glycemic index of raspberries is 25, and the glycemic load is 2. Berries, in general, are considered one of the better fruit choices for anyone who is watching their blood sugar.
Raspberries are a natural source of resveratrol, the compound typically associated with the health benefits of red wine. Multiple studies have shown beneficial effects on bone strength in response to resveratrol, including the induction of osteogenesis (new bone formation) and the inhibition of natural bone degradation.
Raspberries are high in tannins, which block alpha-amylase, a digestive enzyme necessary for breaking down starch. By blocking alpha-amylase, raspberries may reduce the number of carbs absorbed after a meal, which lessens the impact on your blood sugar.
Raspberries have anti-inflammatory properties which may reduce symptoms of arthritis by blocking COX-2, an enzyme responsible for causing inflammation and pain.
Raspberries improve endothelial function and reduce hypertension and given raspberries' naturally high fiber content, they also help to keep cholesterol levels down.
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