Raspberry Health Benefits And Nutrition Facts

This delicious and lovely looking fruit is from genus Rubus which comes from Rose family. It blooms throughout the year and is thus perennial in nature. However, in olden days it was a summer crop which has now been modified by technology to produce all round the year. Raspberries are grown in most of the temperate regions of the world and Russia is the largest producer followed by Poland.

Today they are available in many hybrid forms and have numerous varieties that include Red Raspberries, purple Raspberries, black Raspberries, blue Raspberries and golden Raspberries. There are about 15 species of this fruit that are cultivated across many countries and continents of the world.

raspberry health benefits and nutrition

Raspberries are very popular and are known for their nutritious character. This write up will give you a detailed account of why Raspberries are absolutely recommended and a “must” in your daily fruit intake.

See also: 45 Healthiest Fruit List On The Earth

Raspberry Nutritional Value

Raspberries are among the healthiest fruits and are super beneficial for your health. It has dense nutrient content which includes Antioxidants, Phytonutrients, Fiber, Iron, Magnesium, Potassium, Zinc, etc. The following chart enumerates the complete nutritional composition of 100 grams serving of Raspberries

Energy 53 Kcal
Carbohydrates 11.94 gms
Sugar 4.42 gms
Dietary Fibre 6.5 gms
Fats 0.65 gms
Protein 1.20 gms
Vitamin B1 0.032 mg
Vitamin B2 0.038 mg
Vitamin B3 0.598 mg
 Folate 21 ug
Vitamin B6 0.055 mg
Vitamin K 7.8 ug
Vitamin C 26.2 mg
Vitamin E 0.87 mg
Choline 12.3 mg
Calcium 25 mg
Magnesium 22 mg
Iron 0.69 mg
Phosphorus 29 mg
Potassium 151 mg
Manganese 0.67 mg
Zinc 0.42 mg

Amongst the nutrients, Raspberry has the highest proportion of Vitamin C on the scale of our body’s daily requirement of nutrients. It can provide about 32% of Vitamin C required by us.

Raspberries also boast of high amount of dietary fiber with reasonable level of sugar in it. Manganese is another component in Raspberry that fulfills about 32% of our daily requirement. Apart from these three, rest of the nutrients in form of Vitamins, trace metals and proteins are moderately contained in this fruit constituting 2% to 4% of our daily need. This juicy fruit is made up of 95% of water, one of the highest water content in fruits.

Raspberry Health Benefits

As evident from the nutrition chart, Raspberries are very healthy. They are effective in preventing damage to DNA of our cells cells from free radicals thereby protecting from  many health problems like cancer, macular degeneration, cardiovascular health, premature ageing and many more. It is also known for its positive effects on improving eye vision, immunity,  blood formation and promoting healthy weight loss. In this section we will introduce all health benefits of this wondrous fruit and why it works to promote your health.

1. Increases Immunity and slows down ageing

Vitamin C are water soluble vitamins that are absolutely essential for your body. They need to be restored and replenished regularly as they are not stored in our body cells. As mentioned earlier, Raspberry is a rich source Vitamin C. Vitamin C increases general immunity to fight cold, flu, infections and such other common diseases and conditions.

Vitamin C is a rich antioxidant agent and highly effective in purifying and cleaning our blood and cells which makes the immune function strong. It gets rid of the free radicals produced in our body by certain molecules on exposure to oxygen. These radicals can damage the cells and our DNA structure if not controlled and cleaned out. The formation of free radicals is natural and is taken care of by the anti-oxidants produced in the body by the food that we consume. Other than Vitamin C, the anti-oxidant property of Raspberries is owing to phenols and anthocyanins in them.

Organic Raspberries have been found to be particularly effective as an anti-oxidant thereby slowing down the process of ageing as well. Early ageing is common due to increase in pollution, exposure to UV rays, unhealthy lifestyle and persistent stress. But raspberries are rich in antioxidants that neutralize these free radicals. Thus it protects the body from free radicals which cause ageing and gives you a great looking taut skin as well.

Wrap up: The vitamin C and anti-oxidants like phenols and anthocyanins optimize the immune function and delays natural ageing of the body with their anti-oxidant properties.

2. Protect and arrests Cancerous Growths

The incidences of the Cancer is increasing but now with new advancements and studies on it, this condition may not spell doom for you anymore. The researches on food and nutrition for controlling cancer and preventing it are showing a lot of promise. One such elaborate study has been done by Dr. Daniel Nixon of Hollings Cancer Institute. It has found conclusively the effects of Ellagic acid in Raspberries on Cancer. A cup of Raspberries contain about 40 mg of this acid. When consumed in moderate quantities, it prevents the occurrence of cancers.

If Cancer patients increase the concentration of this acid by increasing the daily intake of raspberries then they may be able to destroy the cancerous growths through a process called Apoptosis. Apoptosis in layman’s language means programmed cell death owing to a biochemical reaction. The acid in Raspberries trigger this process. It has been found to be effective in most of the cancers including that of breast, colon, pancreas, Esophagus, skin, prostrate amongst others. The best part is that this process does not hurt or damage normal cells and slow down the cancer growth significantly.

Apart from a big contribution from Ellagic acid, the anti-oxidant properties of Raspberries also help in aiding cancer prevention and growth.antioxidants neutralize these free radicals and protect from cancer. ORAC value (Oxygen Radiance Absorption Capacity) of raspberry is 4900 micro-moles per 100 grams. So it is effective in protecting against cancer and tumor.

Wrap up: The Ellagic acid in particular and Anti-oxidants in general found in Raspberries prevent cancer and slows down its spread in the body.

3. Maintains Eye Health

Eating raspberry improves vision and prevents the eye and retina from infections and other natural damage. Since raspberry is rich in antioxidants, it protects the eye retina from oxidative stress. So it is effective in preventing the loss of eye vision in form of cataract or age related degenerative eye disease macular degeneration. The combination of anti-oxidants like Vitamin C and phenols ward off disease and safeguard the membranes of eye that produce the watery fluid thereby cleaning and protecting the eye from “Dry Eye” syndrome. It reduces the risk of pannus formation which is a layer of granulation tissue which forms on cornea.

The Ellagic acid has also been found highly effective in upkeep of eye health and vision. It reduces the production of active oxygen in the body which has been associated with increase in formation of free radicals. These free radicals can damage the vision beyond repairs in more serious and advance cases.

Wrap up: The anti-oxidants and Ellagic acid prevents age related degenerative eye disease and improve vision. They also protect from eye infections and general eye diseases.

4. Controls Inflammation

Raspberry is rich in phytonutrient, antioxidants and tannins which proves effective to prevent inflammation of stomach, intestine, bones and cardiovascular system. Studies have conclusively associated Red Raspberries with lowered incidents of inflammation in the body. It controls the degeneration of collagen which is the main protein in the connective tissue of human body and thus necessary for cell repair and healing.

Other than healing, repairing and reducing pain, Raspberries have been found to contain the severity of arthritis. They control the bone resorption which release the minerals from bone into the blood stream. An excessive uncontrolled resorption in arthritis patients make their bones brittle, soft and lowers its density. It also inhibits the cartilage damage and thereby reduces the inflammation of bones and joints.

Wrap up: The anti-oxidants, tannin and phytonutrients in Raspberry reduce inflammation and aid in healing and repairing cells. It also brings a lot of relief to arthritic patients by reducing pain and maintaining good bone health.

See also: Quince Health Benefits and Nutrition Facts

5. Diabetes Management

Raspberries have reasonable sugar content and are high on dietary fiber which makes them a relatively safe addition to the diet of diabetics. Raspberry stimulates body to produce an Adiponectin to maintain sugar and insulin level in type 2 Diabetes patients. Adiponectin is a protein which is responsible for glucose breakdown in our body. The synthesis of glucose leads to its absorption and prevents high levels of undigested sugar being circulated in the blood. Thus it prevents the spike of blood sugar level in diabetes patient and prevents complications due to sugar level spike.

Further the natural sugar in Raspberries called fructose does not need insulin for metabolism, therefore diabetics with Type 2 diabetes do not have to worry about the elevated sugar levels in the blood after consuming them. The Glycemic index of the fruit which reflects its ability to increase the Glucose in blood is below 40 for raspberries making them extremely healthy and ideal for diabetics.

Wrap up: The Fructose, high fiber and low glycemic index of Raspberries does not increase the sugar level of the blood and make for great sweet treat for diabetics.

6. Healthy Weight Loss

First things first, Raspberry has an extremely low fat content but high fiber which keeps you feeling full for longer. The water content of Raspberry at 95% protects you from dehydration owing to heavy exercises. The complete composition of trace metals including manganese, potassium and Phosphorus restore the lost balance of electrolyte in the body. It is a low calorie fruit which keeps you light and makes for a good before and after workout snack.

Further, Raspberry Ketones found in the raspberry have been found to be effective in burning the fat stored in the abdominal region by many studies. These studies showed that it breaks down the lipid within fat cells. Thus this reduces the fat deposits in the body. It has also been found that Raspberry Ketones reduces the capacity of the body to absorb excess fat. It burns fat naturally and promotes healthy weight loss.

Wrap up: Raspberry due to its nutritional composition makes for a great snack while on weight loss spree and the Ketones in it breakdown fats reducing the waistline of your body.

7. Blood circulation & cardiovascular health

Raspberry has anti-coagulant property which makes it a great blood thinner. In critical cases where patients experience fluctuating blood pressure and excessive clotting, Raspberries are best recommended as a part of their regular diet. They not only discourage clotting but also dissolve clots maintaining the fluidity of the blood. It is the Salycilate content in the Raspberries that makes it an effective blood thinning agent.

An optimum fluidity of blood and regular heart beat ensure healthy cardiovascular system. The potassium in Raspberries ensure optimum muscle function in the body including the heart muscles. It reduces the chances of arrhythmia and regulates the contraction and expansion of heart muscles optimizing the blood pumping through the body. Berries in general are also known for increasing the HDL (high density lipoproteins) aka good cholesterol in the body bettering the heart function further.

Wrap up: Raspberries act as natural blood thinning agent, promotes healthy cholesterol and optimizes heart function making it excellent for blood pressure and cardiovascular health.

8. Women’s health

Women love raspberries and now they have more than the “tasty” reason to include them in the diet. Raspberries and particularly raspberry leaf has been found very effective in decreasing menstrual flow and cramps during the menstrual cycle, reducing pain during childbirth, preventing hemorrhage and relieving nausea. It reduces pain by tightening and strengthening the pelvic muscles that experience cramping during periods. They soothe the body by relaxing muscles and reduce the stress. It also increase the milk flow in lactating mothers.

The leaf and fruit contain Cartenoids, Citric acid, Fragrine and vitamins that make it a potent agent for menstruation and child birth related conditions. As mentioned earlier, it also helps in the treatment of Cervical cancer by kick starting the process of Apoptosis in the cancerous growth.

Wrap up: Raspberries are helpful in regulating menstrual cycle, reducing cramps and pain during periods and brings down the risk of hemorrhage. It increases the flow of milk in lactating mothers and helps in treatment of cervical cancer.

Words of Caution

People who are taking medicines for blood thinning must speak to their doctor before including Raspberries in their diet. This is because Raspberry also contributes to anti-clot and anti-coagulation in the body and may interfere with the drugs.

Raspberry Ketones tend to react with other weight loss supplements and therefore a complete knowledge must be gained before you go on weight loss regimen using Ketones and supplements as well. Always look for “Natural Ketone” supplements for weight loss. “Blended Ketones” means that it is synthetically prepared and so can be harmful.

See also: Kiwi fruit Health Benefits


  1. how to trade binary options says:

    This website was… how do you say it? Relevant!
    ! Finally I’ve found something which helped me. Thanks a lot!

  2. I have found good amount of information about Raspberries. They are indeed the most healthiest food ever. Every person (whether children or adults) should consume this fruit every day for maintaining good health.

  3. Kalik Hamilton says:

    Very insightful and informative!!
    I agree with the first comment: “Finally I’ve found something which helped me. Thanks a lot!”

    Thanks for sharing your wisdom…this list was perfect!

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