Raspberry: Health Benefits and Nutritional Values

Fruits in many forms are the boon of nature. Each and every fruit possesses its’ unique quality that are great for the promotion of health. Every fruit is enriched with wide variety of essential nutrients of vitamins, minerals and other vital elements that are good for preserving proper health. Certain fruits may have levels of nutrients that are different from other fruits that are extremely good for specific health related problems. Fruits belong to the berry classification have outstanding health benefits. Raspberry is an edible bright colored fruit in small size with immense health benefits. It is categorized in the genus Rubus of the Rose family. Raspberries are available in different colors and identified its origin in accordance with its color. The origin of raspberries is traced back about 2000 years ago in the European regions. The species diversity of the fruit give strong evidence that it originated in many parts of northern and eastern Asia, Alaska, Hawain islands  and Aleutian islands. Around more than 200 species of this fruit is identified in many parts of the world.

The raspberries are commonly found in United States and hybrid form of red and black raspberries are found in purple color in many parts of United States particularly in Vermont. It is also known as blue raspberry. Golden or yellow raspberries are also found in United States. The other varieties include the Korean raspberry, European red raspberry, Australian native raspberry, wine raspberry, yellow Himalayan raspberry and West Indian raspberry. One single fruit is made with more than 100 drupelets with juicy pulp and single seed. Raspberries are used in several cuisines for preparing spreads, jams, preserves, juices, syrups, deserts and also as garnish in several sweet dishes.

The nutritional values of raspberries are higher with the presence of all essential vitamins and minerals. According to the nutritional data base of USDA each 100 gram of the fruit contain 53 calories of energy. It has high dietary fiber of 6.5g/ 100g. The sugars and protein content is also high. It has very low fat content that makes it the favorite fruit of health and fitness conscious people. it is enriched with thiamine or vitamin B1, riboflavin or vitamin B2, niacin or Vitamin B3, pantothenic acid or B5, folate or vitamin B9, vitamin B6, Vitamin C,E and K. It has high omega 3 fats. The mineral content in each fruit includes iron, magnesium, manganese, copper and potassium.

The health benefits of raspberries are numerous due to the presence of dozens of flavonoids, anthocyanins, phenolic acids, tannins, stilbenoids and lignans. There are several ongoing researches that give new health benefits of this fruit. The phyto nutrients provides anti inflammatory and anti oxidant properties. It prevents the free radicals or oxidative stress and excess inflammation. The regular intake reduces the chronic diseases like type 2 diabetes, obesity, hypertension and atherosclerosis as the antioxidant properties eliminates the free radical molecules. The ellagic acid also prevents high and excessive inflammation. The raspberry ketone compound is the flavonoid prevents obesity and the Food and the Drug administration or FDA considers ketone as the recognized safe food additive that enhances aroma and flavor. This compound enhances the metabolism and controls the enzyme activity and oxygen consumption and there by improving the fat metabolism in the body. The high dietary fiber strengthens the intestinal wall and digestion. The anti-inflammatory properties reduce the risk of cancers as it reduces the oxidation stress. The low fat content reduces the cholesterol level and promotes good cardio vascular health. The color pigments improve the blood circulation. The regular intake of raspberries improves the general health and prevents various diseases and more beneficial properties of this fruit will be revealed from several ongoing researches and studies.