I raspberries are the edible fruits of a plant species belonging to rose family; there are many types of raspberries, we can find them, in fact, red, purple, black, yellow, but the most common is that red.
These sweet and sour berries have one short term and are collected only in summer and autumn.
Origins of raspberries
I raspberries they were already cultivated by the ancient Greeks and Romans, to whom we owe their scientific name Rubus Idaeus (or bramble of Mount Ida, from the name of the Greek mountain where they grew luxuriantly).
In folk medicine, these fruits came used for their relaxing effect on the nervous system and they protected pregnant women from the risk of miscarriages.
Scientific studies have then shown that i raspberries are rich in folic acid e vitamin P, which help and protect the fetus and increase the elasticity of the blood vessel walls.
Nutritional values
A low calorie and rich in nutrients, these fruits boast a lot of nutrients. A cup of raspberries (about 130 gr) contains:
- calories: 64
- carbohydrates: 14,7 gr
- protein: 1,5 gr
- fat: 0,8 gr
- Vitamin C: 54% of the RDI
- manganese: 41% of the RDI
- Vitamin K: 12% of the RDI
- magnesium: 7% of the RDI
- potassium: 5% of the RDI
- fibers: 8 gr
Antioxidant power
Antioxidants are plant compounds that they help cells fight and reduce oxidative stress; oxidative stress is linked to a higher risk of cancer, diabetes and heart disease.
Raspberries are rich in antioxidants, Including: vitamin C, quercetin and ellagic acid; the latter, in addition to preventing oxidative damage, also helps to repair damaged DNA.
Fibers and tannins against blood sugar
Raspberries are fruits that are low in carbohydrates, but high in fiber, which makes them one smart choice for low-carbs diets.
These berries have a low glycemic index; the glycemic index is one measure of the speed with which a certain food increases blood loss cup sugar in the blood.
Raspberries, therefore, help keep your blood sugar under control and improve the insulin resistance; they are also rich in tannins, which block alpha-amylase, a digestive enzyme needed to break down starches. By blocking this process, raspberries can reduce the number of carbohydrates absorbed during a meal.
Anti-tumor properties
A test tube study showed that berry extracts, including those from raspberries, block the growth of cancer cells in the colon, prostate, breasts and mouth and destroy them.
Another test-tube study showed that the antioxidant sanguiin H-6 led to cell death in over 40% of ovarian cancer cells.
How to add raspberries to the diet?
Fresh raspberries have a very short shelf life, so they must be eaten within a few days of purchase or harvest, or they can be frozen; raspberries are also used to prepare jams and jellies.
Here are some tips for integrating these fruits into your diet:
- eat them fresh for breakfast or as , snack
- add them to your yogurt along with whole grains
- put them on top of pancakes or waffles
- add them frozen to your smoothie
- add them to a fruit salad with strawberries, bananas, peaches and blueberries
- use them to prepare cakes, parfaits and muffins
And do you like raspberries? How do you eat them? Let us know in the comments and remember to follow us on our Telegram channel