Health Benefits of Raspberries & Tasty Recipes

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Health Benefits of Raspberries

Raspberries are very popular fruits; not only do they taste great, they are perfect for cooking, baking, and making desserts as well. These fruits have lots of nutrients that can fuel the body into the best of health. After all, now that the Affordable Care Act is changing healthcare for the better, more and more people are becoming aware of their health. The many benefits of raspberries are technically enough to keep anyone in the pink of health for a long time. Raspberries are perfect for snacks and desserts. But they can be added to meals as well.

Health benefits of raspberries

1. High in antioxidants

Raspberries have high levels of antioxidants that can keep the body practically cancer-free. Raspberries have 50% more antioxidant than strawberries and are 10 times more potent than tomatoes. Antioxidants are substances that can strengthen the immune system while warding off all kinds of diseases, including the dreaded cancer.

2. High in dietary fiber

Dietary fiber is very important in one’s daily nutritional intake as it aids in the proper digestion of the food we eat. Each raspberry fruit contains 6.5 grams of fiber, which is roughly equivalent to 16% of one’s daily recommended intake. Furthermore, insoluble fiber can provide that feeling of fullness. So by munching on a few pieces of raspberries before meals, you won’t eat more than what is necessary.

3. High in Vitamin C

About 100 grams of raspberries will produce around 26.2 milligrams of Vitamin C, which is about 47% of one’s daily recommended intake. Enough Vitamin C in the body can increase its resistance to infections, inflammation, and free radicals.

4. High in Vitamin B and Folic Acid

Raspberries contain adequate Folic Acid and B Vitamins that can help fight depression and a few other mood-related disorders. It can give you a huge energy boost as well. Given that, raspberries are the perfect natural alternative to energy drinks and caffeine.

5. Keeps the blood and the blood vessels healthy

The nutrients found in every raspberry fruit can assure the optimum health of the blood vessels, ligaments, skin, and bones. It can also help in the repair and restoration of cells. Raspberry can initiate the continued healthy growth of the body.

6. High in minerals

The range of minerals that the body needs, such as potassium, copper, manganese, magnesium, and iron are all found inside a raspberry fruit. Each of these minerals offers the body an array of health benefits. For example, potassium controls blood pressure and heart rate. Manganese is a potent antioxidant. Copper is necessary for red blood cell production.

7. Can make you look young

Raspberries may just be the lost fountain of youth as it can make one feel and look younger than her age. This is because of the high content of anthocyanins in every fruit. This substance is responsible for the youthful glow of the skin. It also initiates collagen production while fighting bacterial and fungal infections.

8. Very effective in weight loss

Raspberries can be a good anti-weight gain supplement because it can keep hunger pangs at bay, control cravings, and initiate that feeling of fullness. But most importantly, these fruits are very in low calorie content. A cup of raspberry is only equivalent to 64 calories and 8 grams of dietary fiber. So there’s absolutely no fear of weight gain.
Raspberry Recipes

Detailed Raspberry Calorie Information

Raspberry has been strongly associated with weight loss pills, products, and supplements mainly because of its low calorie content and general weight-loss properties. Eating raspberries won’t make you gain excessive weight yet it will give you that all-important sense of fullness.

The usual serving of raspberries is one cup. For every cup of fresh raspberries, you get a total of 64 calories, 7 of which are calories from fat. Total fat is 0.8 grams, which is equivalent to 1% of the recommended daily intake or RDI. The carbohydrate content is equivalent to 14.7 grams, which is roughly 5%. Dietary fiber is at 8 grams or 32%. It also contains 5.4 grams of sugar and 1.5 grams of protein. Other nutrients included in every cup of raspberries are Vitamin A at 1%, Vitamin C at 54%, Calcium at 3%, and Iron at 5%. Raspberries don’t contain or have minimal saturated fat, polyunsaturated fat, monounsaturated fat, cholesterol, and sodium.

Tasty Raspberry Recipes

Raspberries are great staples for dessert and snacks. Occasionally, they can be added to meal recipes as well. Here are some tasty and nutritious raspberry recipes that you can prepare to meet the daily dosage of this very healthy fruit.

Turkey with Raspberry Salad


1 1/3 cups raspberries
1/4 cup vinegar, balsamic
1/2 tsp sugar
1/4 tsp ground black pepper
4 oz field greens
4 oz snap peas, blanched and trimmed
6 oz turkey strips, sliced and cooked
2 oz ricotta cheese, grated


Puree half a cup of raspberries, sugar, and vinegar. Strain the resulting puree. Stir in some black pepper. Using another bowl, combine the field greens, snap peas, the remaining raspberries, and turkey along with the puree. Drizzle with your choice of dressing. Toss. Sprinkle with cheese. Serve.

Raspberry and Beef Tenderloin


3 lbs beef tenderloin center cut, tied
1 1/3 cups raspberries, halved
3 cups parsley, chopped
1/4 cup orange zest, grated
3 tbsp garlic, chopped
2 tsp lemon zest, grated
3 tbsp lemon juice
2 tsp roasted ground cumin
Salt and pepper


Blend raspberries, orange zest, parsley, ground cumin, lemon juice, lemon zest, and garlic in a food processor or blender. Sprinkle resulting puree with salt and pepper. Season the beef as well, also with salt and pepper. Grill or roast until done. Slice. Drizzle with the blended raspberry sauce. Garnish with remaining raspberries.

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