Categories: Berries

10 Benefits of raspberries and side effects

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Discover the 10 health benefits of raspberries and side effects.

Raspberries, a small fruit with enormous benefits: on eyes and eyesight, brain and cognitive faculties, cardiovascular health, diabetes, skin, UV rays and ageing, cancer, and much more!

7 Shocking health benefits of raspberry


Raspberries are particularly rich in health properties. It is undoubtedly on the list of the best fruits you can eat.

Like the majority of small fruits, such as berries (blueberry, cranberry, strawberry etc), it is low in carbohydrates, is high in antioxidants and fibre.

High consumption of plants, such as raspberries, seems to decrease the risk of obesity, diabetes, heart disease, diseases related to intestinal porosity and any risk of general mortality. It can also promote a healthy complexion and promote increased energy.


Health benefits of raspberries

Below are the incredible health benefits of raspberries

1. Benefits of raspberries  for brain

Several animal studies have shown a positive correlation between the intake of flavonoids in berries and improved memory.
They can also protect against the decline in cognitive ability associated with ageing.

2. Food sensitivities and autoimmune diseases

People suffering from food sensitivities and autoimmune diseases, usually also suffer from intestinal porosity.

The fibres contained in raspberries help to reduce the systemic inflammation localized to the intestinal wall and promote its regeneration.

They also promote the development of colonies of intestinal bacteria affected by an inflammatory condition of the intestines.

3. Heart health

A recent report in the American Journal of Clinical Nutrition scientific journal American Journal of Clinical Nutrition associated intake of foods rich in flavonoids, such as raspberries, with a lower risk of death from cardiovascular disease. They said that even small amounts of foods rich in flavonoids can be beneficial.


One group of flavonoids, in particular, anthocyanins, can suppress inflammation that can lead to cardiovascular disease.

The high content of polyphenols in raspberries may also reduce the risk of cardiovascular disease by preventing platelet buildup and lowering blood pressure through anti-inflammatory mechanisms.

Aideen Cassidy, PhD, professor of nutrition at Norwich Medical School at the University of East Anglia in the UK, led an 18-year study with Harvard Public School of Health that followed 93,600 older women from 25 to 42 years old.

The potassium in raspberries also supports heart health. In one study, participants who consumed 4069 milligrams of potassium per day had a 49% lower risk of death from ischemic heart disease than those who consumed less potassium.

4. Benefits of raspberries  for Cancer

Raspberries contain powerful antioxidantants which work against free radicals, inhibiting the growth of tumours and decreasing inflammation in the body.

These same potent polyphenols that protect against heart disease also help prevent or slow many types of cancer, including of the oesophagus, lungs, mouth, pharynx, endometrium, pancreas, cancer. prostate and colon.


5. Benefits of raspberries  for Diabetes

The skin of all plants is rich in fibre, and the skin of raspberries is no exception, it contains plenty of it. Eating foods high in fibre helps to maintain stable blood sugar levels.

Studies have shown that type 1 diabetics who consume high fibre diets have lower blood glucose levels and that type 2 diabetics can improve their blood sugar, lipids and insulin levels.


6. Benefits of raspberries  for Digestion

The fibre and water content of raspberries prevents constipation and promotes a healthy digestive tract. Adequate intake of fibre promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool.

Recent studies have shown that dietary fibre may play a role in regulating the immune system and inflammation; therefore, it decreases the risk of inflammation-related diseases such as cardiovascular disease, diabetes, cancer and obesity.

According to the Department of Internal Medicine and Nutritional Sciences at the University of Kentuck y, high fibre intake is associated with a significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain diseases. gastrointestinal.

Increasing fibre intake has also been shown to lower blood pressure and cholesterol levels, and increase weight loss in obese people.


Women should consume about 25 grams of fibre per day, and men about 30 grams. One cup of raspberries provides 8 grams of fibre.

7. Eye health

Foods rich in vitamin C, such as raspberries, promote eye health by protecting against damage from light and UV rays.

Raspberries also contain zeaxanthin, a powerful antioxidant that filters out harmful blue light rays and is believed to play a protective role in eye health and may prevent damage from macular degeneration.

8. Benefits of raspberries  for Skin

A team from the Department of Food and Nutrition, University, Chuncheon, Korea, conducted a study to verify the effects of polyphenols, which are found in raspberries and other berries, as well as in pomegranate, on wrinkles and skin damage caused by exposure to UV-B sunlight.

They conclude that berries rich in ellagic acid may be promising treatment strategies that interrupt skin wrinkles and inflammation associated with chronic UV exposure leading to ageing skin.

Nutrition facts of raspberries

According to the United States Department of Agriculture’s National Nutrient Database, one cup of raspberries (about 123 grams) contains 64 calories, 1.5 grams of protein, 0.8 grams of fat, and 15 grams of fat. carbohydrates (including 8 grams of fibre and 5 grams of sugar).


Eating a cup of raw raspberries will provide 54% of the estimated daily requirement of vitamin C, 12% of vitamin K, 6% of folate, 5% of vitamin E, iron and potassium, and 41% of the requirement of manganese as well as lower amounts. thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6, calcium, magnesium, phosphorus, zinc and copper.

Raspberries contain the antioxidants alpha and beta-carotene, lutein, zeaxanthin, and choline.

Raspberries are also a good source of polyphenols such as anthocyanins, flavonols, and ellagitannins, which decrease oxidative damage from free radicals and have shown potential in animal and human studies to prevent or reduce the risk of chronic diseases including cancer and heart disease.

Consume organic

Each year, the Environmental Working Group produces a list of fruits and vegetables with the highest levels of pesticide residues.

Raspberries are number 23 on the list of products they believe should be purchased in their organic form to reduce the risk of exposure to pesticides.


But don’t worry if you can’t find organic raspberries; the nutritional benefits of consuming conventional (non-organic) products far outweigh the risk of not consuming the product at all.

Side effects of raspberry

There is little data on the side effects of raspberry have been documented. Nonetheless, there have been reports of raspberries contaminated with bacteria and viruses, causing symptoms like nausea, vomiting, and diarrhea.

We hope the article on the 10 Shocking health benefits of raspberry has been of help to you.


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