Raspberries: a sweet and tart snack,
the perfect counterpart to a slice of cheesecake, and a showpiece at farmer's
market stands around the world. The fruit would doubtless still be a
crowd-pleaser even if it brought zero health perks to the table. But as with
other berries, raspberries are linked to multiple nutritional benefits -
impressive benefits at that. To get a sense of how the benefits of raspberries
may affect your health, along with creative recipe ideas that incorporate the
fruit, read on.
The raspberry is a berry that grows
from shrubs that are commonly referred to as brambles, and the fruit is likely
native to Southwestern China, according to an article published in the journal Horticulture Research. The two main varieties of raspberries include
red raspberries and black raspberries, according to the article. Red
raspberries get their color from anthocyanins, a type of pigment, according to
an article in the journal Antioxidants. Black raspberries, which, FTR, are different
from blackberries, are native to North America, according to information from the United States Department of Agriculture
(USDA). Additional forms of raspberries include yellow and purple raspberries.
"Raspberries are a good source of many vitamins and minerals -
especially vitamin C and fiber," notes Kylie
Sakaida, M.S., R.D., L.D.N. "One cup of raspberries contains approximately eight grams of
fiber and 32 milligrams of vitamin C (54 percent of the [recommended] daily
value)."
Raspberries happen to be one of the highest food sources of fiber,
according to an article in the journal Advances In
Nutrition. "Raspberries are an easy way to include more fiber in the
diet since they're one of the most high-fiber fruits you can find in a grocery
store," says Sakaida. "One cup of raspberries has a whopping eight
grams of fiber (about 32 percent of the [recommended] daily value) which can
help you quickly meet your fiber goals."
The Differences
Between Soluble vs. Insoluble Fiber and Why You Need Both
Here are the
nutrition facts for one cup (123 grams) of raw raspberries, according to data from
the USDA:
- 64 calories
- 1 gram protein
- 15 grams
carbohydrate
- 8 grams fiber
- >1 gram fat
- 5 grams sugar
