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It’s the summer season and gardens are flooded with fresh seasonal berries, of which raspberries are one of the most popular. With different colours and varieties, you get to see various types of raspberries, ranging from bright red to golden yellow and pitch black.
Based on the nutrient composition, the outer appearance of raspberries differs and it also reflects in their taste profiles. For this reason, different raspberries are used for different cooking purposes as well. All raspberries get their different colours from different concentrations of an element called anthocyanins, which is also a very strong antioxidant. As the concentration of anthocyanins gets higher, the colours get more deep and vibrant, so you can understand that yellow and golden raspberries only have trace amounts of anthocyanins, whereas black raspberries have the highest concentration.
Moreover, raspberries also contain a number of vitamins, minerals and lots of fibre, which makes them a health-packed treat for the summer. Since it's available only for a short period of time in the season, make the most of it and learn more about its benefits before including it in your regular diet.
5 Benefits Of Raspberries You Should Know
1) Loaded With Antioxidants
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Raspberries contain several antioxidant components, like vitamin C, quercetin, ellagic acid, anthocyanins, ellagitannins, and flavonoids. These antioxidants have powerful health benefits, including improving skin health, combating ageing, having anti-inflammatory effects and aiding weight loss. A study published in the Cureus Journal in 2024 claims that 58% of the total nutrient content in raspberries comes from its antioxidant component, which is higher than any other fruit due to its exceptionally high levels of ellagitannins.
2) Good Source Vitamin C
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All kinds of raspberries contain a high amount of vitamin C, which benefits the body in many ways. Vitamin C helps improve collagen in the skin, fight damage caused by UV rays and protect the skin from the harmful effects of the sun. Similar to the composition of anthocyanins, the composition of vitamin C differs by colour too. Red raspberries often tend to have the highest concentration of vitamin C and the deep and bright red colour is indicative. Whereas purple and black ones have a little less amount of vitamin C.
3) Fibre helps control Blood Sugar Levels
Raspberries contain both soluble and insoluble fibres, which support digestive health, control blood sugar levels, contribute to weight management and lower bad cholesterol. One cup of raspberries contains about 8 grams of fibre, which is far more than other fruits. A study published in the Advances in Nutrition journal in 2016 backs this statement and proves that raspberries are among the highest whole food sources of dietary fibre.
4) Prevents Several Diseases
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All the above nutritional benefits of raspberries make them a potent remedy to prevent several diseases and illnesses. The antioxidant component helps combat oxidative stress in the body, reducing the risk of chronic diseases such as heart disease, cancer, and diabetes. Dietary fibre promotes digestive regularity, prevents constipation, supports a healthy digestive system and reduces the risk of gastrointestinal disorders. The anti-inflammatory properties reduce inflammation in the body and alleviate symptoms of inflammatory conditions such as arthritis and auto-immune diseases. And some studies also suggest that the phytochemicals in raspberries may have anticancer properties that can inhibit the growth of cancer cells.
5) Delicious To Eat
In the middle of all the outstanding health benefits, there’s one more benefit of eating raspberries every day, which is their delicious flavour. The different flavour profiles of raspberries bring variety to everyday meals and make eating them interesting every time. You can use raspberries in many ways, including in salad, making a delicious smoothie or creating a delicious yoghurt parfait for summer. The possibilities are endless.
By now, you might have understood how many benefits you can get from humble raspberries. So, without further ado, make the most of this seasonal produce while summer is still here!
