Home Healthy Eating Raspberries: They really are that healthy!

Raspberries: They really are that healthy!

by Josephine Andrews
Published: Last Updated on 399 views

From June to September they are in high season: raspberries . Not only can they be used in a variety of ways in the kitchen, they are also healthy and suitable for losing weight. Read here what effect raspberries have on the body, what ingredients they contain and why you should never eat them frozen.

Are Raspberries Healthy?

Raspberries are undoubtedly one of the healthy foods. When it comes to vitamins , they impress with a high content of B vitamins and vitamin C. They also contain valuable minerals such as magnesium.

Due to their high fiber content, raspberries stimulate digestion and prevent food cravings. Raspberries also have anti-inflammatory properties that can reduce symptoms of arthritis, among other things. In naturopathy, they are also used to reduce fever.

But that’s not all with the healing effect: Raspberries contain the antioxidants quercetin and ellagic acid, which belong to the secondary plant substances. Antioxidants are important for the body because they protect against cell damage. They neutralize free radicals, which is why they are also called free radical scavengers.

In this way, antioxidants reduce the risk of certain chronic diseases such as diabetes and high blood pressure . Raspberries are also said to help against cancer. We present these health effects to you in more detail.

Raspberries may have anti-cancer effects

Because of their high antioxidant content, there is evidence that raspberries may protect against cancer. Test-tube studies have shown that the ingredients in the berries can kill stomach, colon, breast and ovarian cancer cells.

In animal studies, mice that were fed raspberries, among other things, had a lower risk of cancer. An extract from raspberries also prevented liver cancer from progressing in the animals.

These results are limited by the fact that studies on humans are still necessary in order to draw conclusions for cancer prevention and therapy.

Raspberries are good for blood sugar

Raspberries are low in carbohydrates and high in fiber. This has a positive effect on blood sugar levels. In animal studies, mice fed freeze-dried red raspberries in addition to a high-fat diet had lower blood sugar levels and less insulin resistance than the control group.

Raspberries also contain tannins. The tannins slow down the absorption of sugar into the bloodstream. That’s because they block the digestive enzyme alpha-amylase, which is necessary for breaking down starches. This process lowers blood sugar levels.

Raspberry leaf tea during pregnancy

Not only the fruits, but also raspberry leaves are said to have a healing effect. Midwives often recommend raspberry leaf tea to expectant mothers towards the end of pregnancy.

Especially just before the birth, when the calculated due date has been reached or exceeded, some pregnant women drink the tea to soften the cervix. Raspberry leaf tea is also said to stimulate labor and shorten the time of labour.

Learn more about raspberry leaf tea here .

What are the nutritional values ​​of raspberries

Just 100 grams of raspberries cover a quarter of the daily vitamin C requirement of an adult. They also contain vitamins B1, B2, B6 and E. They also contain the minerals potassium, calcium, magnesium and iron.

Raspberries are also rich in fruit acids – especially citric acid – and fiber. At the same time, they are anything but fattening: In addition to the main component water (85 percent), there is relatively little sugar and hardly any fat in the raspberries. Their sugar content is 4.8 grams per 100 grams. The fat content is 0.3 grams per 100 grams.

The calories (kcal) are therefore 43 per 100 grams of raw fruit. That is why raspberries are very good for losing weight .

However, caution is advised for people who have a histamine intolerance. Raspberries are among the so-called histamine liberators. This means that although they themselves have little histamine, they can increase the body’s own histamine release.

We have an overview of the ingredients of raspberries for you:

  • Protein: 0.30 grams
  • Fiber: 4.70 grams
  • Minerals (total): 0.51 grams
  • Potassium: 200.00 milligrams
  • Magnesium: 30.00 milligrams
  • Calcium: 40.00 milligrams
  • Iron: 1.00 milligrams
  • Folic acid: 30 micrograms
  • Vitamin B1: 0.02 milligrams
  • Vitamin B2: 0.05 milligrams
  • Vitamin B6 : 0.08 milligrams
  • Vitamin C: 25.00 milligrams
  • Glucose: 1,78 Gramm
  • Fructose: 2,05 Gramm

You should keep this in mind with raspberries

  • Raspberries are very suitable during pregnancy due to their high folic acid content.
  • Too many raspberries can basically be harmful due to the fruit acid they contain. Limit your consumption to a maximum of 300 grams of raspberries per day.
  • Always reheat frozen raspberries before eating them. Otherwise there is a risk of gastrointestinal problems, since pathogens for noroviruses may be present.
  • When buying, make sure that they are without dents. Due to the high water content, raspberries quickly go moldy if damaged.

storage and use

The main season for domestic raspberries is between June and September. If you buy raspberries from the supermarket, you should eat them quickly as they do not keep for long. They stay fresh in the fridge for a maximum of two to three days. It is best to cover the fruit or store it in a can to avoid crushing it.

Raspberries can be used in desserts, cakes, groats and jam. They are also suitable for salads. Raspberries are also often processed into liqueur, vinegar or juice. They are also a popular ingredient for smoothies .

Alternatively, you can freeze or preserve raspberries if you can’t eat them in time or use them for other purposes.

what is the raspberry

Like the closely related blackberry , the raspberry (Rubus idaeus) is a member of the rose family (Rosaceae). It is widespread in the temperate zone of Europe and Asia, but also in the northern regions.

In summer, raspberry bushes have pinnate leaves, which are white and felty hairy underneath, and inconspicuous white flowers. From these, the sweet-sour, red fruits develop – the raspberries.

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