Health Benefits Of Raspberry

Red Raspberries contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart, and circulatory disease and age-related decline. They are high in ellagic acid, a known chemopreventative, and have been shown to have anti-inflammatory properties.


1. Helps To Lose Weight

Raspberry is high in dietary fiber and manganese. Fiber aids in slowing down the digestive process, making you feel fuller for longer. The trace mineral manganese keeps your metabolic rate high, and thereby burns fat. If you are looking for a delicious and effective way to lose weight, raspberries can be the best natural option.

A collaborative study by the Center for Nutrition Research, Institute for Food Safety and Health, Illinois Institute of Technology and Department of Nutrition, University of California suggests that red raspberries are helpful in reducing obesity.

This could be attributed to the fiber and manganese in raspberries. Fiber, as we had already discussed, keeps you full for longer and discourages you from binging. In fact, the fiber in a serving of raspberries is more than a serving of bran flakes or oatmeal itself. Manganese boosts your metabolism and helps burn fat faster (24).

The number of calories in raspberries are low and are fat-free, so they could be a healthy addition to your weight loss diet. The berries are also low in glycemic index. Foods low in the glycemic index have little impact on blood sugar – hence, your blood sugar levels are unlikely to spike.

As per an American study, the raspberry ketones in raspberries were found to have a weight loss potential in preliminary tests on rodents. Similar findings could be possible in humans, though further research is required in this aspect. The raspberry ketones were also found to prevent weight gain in mice due to a high-fat diet. Now, this seems promising for us humans, doesn’t it?

The raspberry ketones could also increase fat breakdown, which might eventually contribute to weight loss. This is achieved by enhancing lipid metabolism, which appears to be the primary function of raspberry ketones.

We have already seen raspberry ketones increase the levels of adiponectin. This protein has found to accelerate fat breakdown.

Raspberries also contain another compound called resveratrol – this converts the bad fat in the body into good fat, which helps burn calories


2. Prevents Cancer

Raspberries are an excellent antioxidant-laden food that contains ellagic acid. A study, published in the Journal of Carcinogenesis, has shown that raspberry polyphenols exhibit anti-cancer effects.

They efficiently stop undesirable damage to cell membranes by neutralizing free radicals. Ellagic acid is a phytonutrient component of raspberries with key substances like kaempferol, quercetin, and the cyanidin-based molecules called cyanidin-3-rutinoside and cyanidin-3-glucosyl-rutinoside. These flavonoid molecules are again broken into anthocyanins, which give raspberries their rich, red color. The anthocyanins of raspberries are responsible for their unique antioxidant properties and also some antimicrobial ones. This promptly cuts down the overgrowth of certain bacteria and fungi in the body. These growths often lead to different vaginal infections and sometimes even result in irritable bowel syndrome.

As per the American Institute for Cancer Research, raspberries are rich in ellagic acid, which has displayed the ability to prevent various cancers. These include cancers of the skin, lung, bladder, breast, and esophagus. This is because ellagic acid has been found to utilize various cancer-fighting methods at once. Ellagic acid acts as an antioxidant, deactivates specific carcinogens, and slows down the reproduction of certain cancer cells.

Numerous studies have been conducted on black raspberries too – they were found to alter genes and bring them back to normalcy (in the case of esophageal cancer), and aid in the treatment. Black raspberries were also found to restore tumor suppressive activity, thereby aiding cancer treatment.

As per an American study, red raspberries have a minor role to play in treating cancers of the stomach and colon. They were also found to inhibit the growth of cervical cancer cells.

Another American study had supported the chemopreventive properties of black raspberries, especially in the case of oral cancer. These anti-carcinogenic properties of raspberries can largely be attributed to the presence of anthocyanins. These anthocyanins are naturally occurring compounds that offer the colored pigment to fruits and vegetables. They inhibit cell transformation, suppress inflammation, and induce normal functioning in cancer cells.

In fact, raspberries have 40% more antioxidant content than blueberries and strawberries (fruits considered among the best for cancer prevention). Studies have also shown that raspberry extract may prevent the migration of tumor into the lymph system.


3. Advanced Circulatory System

Being rich in fiber, these berries help maintain heart health. One cup of raspberries contains 8 grams of fiber. Another reason raspberries are great for the heart is, yes, anthocyanins. Berry fruits are one of the few foods that contain anthocyanins in both the skin and the flesh.

Research data states that a mere intake of 0.2 milligrams of anthocyanins per day can significantly reduce the risk of heart disease in postmenopausal women. These compounds play a pivotal role in reducing oxidative damage and inflammation related to cardiovascular disease. In fact, raspberries contain other bioactive polyphenols that help reduce the risk of heart disease.

The anthocyanins in raspberries also have a variety of other effects on blood vessels and platelets that result in a healthy heart. However, more research is needed on the number of anthocyanins exactly required and the related decrease in heart disease risk.

In one Canadian study, the intake of raspberry extract lowered blood pressure levels in lab rats indicating similar possibilities in humans. Low blood pressure levels reduce heart disease risk. In fact, the importance of raspberries for the heart is felt not only now, but since the 18th century – when herbalists and other physicians considered the fruit ideal to prevent the disease.

Raspberries were also found to widen the arteries, which helps blood flow smoothly and prevents the accumulation of plaque. The anthocyanins in raspberries inhibit the formation of blood clots in the eventuality of stroke. The berries also contain salicylic acid that has cardioprotective properties similar to that of aspirin.

Vitamin C is another compound in raspberries that is known to prevent heart disease – as it prevents plaque formation.

Raspberries contain a chemical called raspberry ketone, which increases the production of a protein hormone called adiponectin. As per studies, higher levels of adiponectin have been linked to a lowered risk of heart attacks.



4. Help Treat Diabetes

As per a report published by the Michigan State University, other phytonutrients in raspberries were found to work with certain inactive hormones in the body to improve insulin balance and blood sugar balance – thereby improving the conditions of obese individuals who have type 2 diabetes.

Also, according to a Slovakian study, raspberries could be included in the diets of individuals who are trying to manage the early stages of type 2 diabetes.

The Rheosmin, Tiliroside, Fructose, high fiber and low glycemic index of Raspberries makes them a sweet treat for diabetics and anyone who has to watch their blood sugar levels.

The data suggest that simple inclusion of certain fruits, such as red raspberries with meals, can have glucose lowering benefits with indications of improvements in insulin responses. These effects are particularly important for people who are overweight or obese with pre-diabetes.

5. Improves Memorising Power

Berries are also well-known for their protection against age-related decline of memory and their ability to enhance cognitive performance. One reason berries are so beneficial for brain health is that the flavonoids they contain are able to cross the blood-brain barrier. This enables them to influence the region in the brain associated with memory and motor function. In addition, the anthocyanins in berries aid the brain in the production of dopamine, a chemical that is critical to memory function, coordination, and mood.

In a study published in the Annals of Neurology, researchers followed over 16,000 women for over 20 years. The women who ate a greater intake of anthocyanins and flavonoids from berries experienced slower cognitive decline. And, those who reported eating the most berries delayed cognitive decline by 2 ½ years.

Another study found that drinking a couple of cups of blueberry juice each day can give aging memories a boost. The study focused on people in their 70’s with age-related memory problems. One group of participants drank 16 to 20 ounces of a commercial blueberry juice every day for two months while the control group drank a non-juice beverage. At the end of the study, the group who drank blueberry juice showed significant improvements on tests for learning and memory compared to the control group.