The raspberry fruit is one of the fruits that provides a large number of contributions to the body.
In the following article, we give you all the information about the raspberry fruit or rubus idaeus, its main characteristics and health attributes.
What is raspberry?
The raspberry is the fruit of the raspberry , which comes from the shrub whose scientific name is rubus idaeus L. , whose fruits are red. There are some varieties of this fruit, such as rubus strigosus , which is a wild variety, and rubus occidentalis .
Note: Raspberry fruits are small, made up of numerous small rounded drupes each containing one seed, covered with a velvety skin the color of the species.
At present it is cultivated in different regions of the world. It contains in its nutritional composition, micronutrients and macronutrients that favor human health.
What benefits does raspberry have?
The use of this fruit for health derives from its chemical and nutritional composition, which we mention below:
1. Reduces the risk of cardiovascular diseases
One of the main attributes of this fruit is its antioxidant characteristic, due to its content of monophenols, polyphenols and flavonoids such as anthocyanins, cyanidins, ellagitannins, ellagic acid and hydroxycinnamates, chemical compounds that help reduce free radicals.
Among other antioxidants in this fruit are vitamin C, vitamin E, which are known to reduce lipid peroxidation, an important aspect in the prevention of cardiovascular disease.
Note: This antioxidant property of raspberry prevents the formation of atheromas in the walls of veins and arteries, avoiding arteriosclerosis.
2. Stabilizes blood sugar level
Another quality of this variety of red raspberry is that it has a low caloric index , since it has few amounts of carbohydrates and sugar, preventing the presence of excess sugar in the blood.
Also the fiber that raspberry contains helps slow down the absorption of sugar through the intestines, helping to control it.
To highlight: The raspberry provides 40 kcal per 100 grams of edible fruit, an aspect that helps in the prevention of diabetes mellitus.
3. Reduces oxidative stress and cellular inflammation
The excess production of free radicals in the body causes oxidative stress and activates the proinflammatory activity of the immune system. (1)
The chemical and nutritional components, especially those with antioxidant properties, reduce the excess of these free radicals , reducing the oxidative stress of cells and the proinflammatory activity of the immune system.
Raspberry provides 53% of the recommended daily intake (RDA) of vitamin C alone, as do anthocyanins that inhibit inflammatory substances such as histamine, leukotrienes, and prostaglandins. (two)
Note: Raspberry provides enough antioxidant components to deal with cell damage from free radicals.
4. Improves memory and delays cognitive decline
As mentioned, berries like raspberries are rich in flavonoids that act as antioxidants , interacting with free radicals before they do any damage.
The presence of these antioxidants prevents the damage generated by free radicals in brain cells , preventing premature aging and avoiding the appearance of neurodegenerative diseases such as Alzheimer’s.
5. Keeps the digestive system healthy
The consumption of fresh raspberries favors the health of the digestive system , since they provide a large amount of water and dietary fiber.
The content of fibers and organic acids such as citric, caffeic, malic and salicylic acid, favor the activity of intestinal peristalsis (set of contraction movements of the digestive tract), which is why they are effective in case of constipation.
6. Promotes eye and skin health
Fresh raspberry, with its high content of vitamin C, phenolic compounds, and vitamin A, prevents age-related macular deterioration. It also protects the eyes from the harmful effects of sunlight.
In this same context, these antioxidants protect the skin from damage caused by ultraviolet radiation from the sun’s rays, as well as facilitate the healing processes in the skin.
Note: Raspberry contains citric acid, which acts as a disinfectant and enhances the work of vitamin C.
7. Eliminate fluid retention
The presence of minerals such as potassium, antioxidants and water in the raspberry fruit, favor the process of eliminating excess fluids through renal activity. It has also been described that the raspberry has a laxative and diuretic action.
In addition, it promotes the elimination of toxins present in the body , from the different metabolic processes that occur in the body.
8. Relieves allergy and asthma symptoms
Among their chemical nutrients, raspberry fruits contain compounds that can alleviate some symptoms of allergic processes and respiratory problems such as asthma, caused by the body’s exaggerated immune response.
To highlight: Substances such as histamines and prostaglandins promote systemic actions to protect the body against allergies, producing inflammation of the mucous membranes. Anthocyanins have the property of inhibiting the production of these substances, relieving allergy or asthma symptoms.
9. Protects against some types of cancer
Once again we emphasize the antioxidant action of the chemical and nutritional compounds of the raspberry.
Free radicals enhance the proliferation of cancer cells, but the action against oxidative damage of these chemical and nutritional compounds (antioxidants) prevent both the development and proliferation of this type of malignant cell.
Note: Red fruits, such as raspberries, contain ellagic acid, as well as a large amount of polyphenols, which stimulate the mechanisms of elimination of carcinogenic substances and inhibit angiogenesis. (3)
Raspberry nutritional properties
As already seen, the raspberry has great benefits that promote health, which are granted thanks to its properties and nutritional value. Next, we indicate the nutritional components of this kind fruit:
1. Vitamins
Raspberry contains the following vitamins: vitamin B1 or thiamin, vitamin B2 or riboflavin, vitamin B3 or niacin, vitamin B6 or pyridoxine, vitamin B9 or folic acid, vitamin C, vitamin A and vitamin E.
Note: The most prominent is vitamin C with 32 mg per 100 grams of edible portion.
2. Minerals
The raspberry contains the following minerals: calcium, iron, magnesium, zinc, sodium, potassium, phosphorus and selenium. The mineral with the greatest presence is potassium with 170 mg per 100-gram portion. It also contains dietary fiber, carbohydrates, and healthy sugars. (4)
How can you consume raspberry?
The raspberry must be consumed fresh , to take full advantage of all its nutrients. It is also usually consumed in juices, as an ingredient in crepes or mixed with yogurt , ice cream or cakes.
Its combination of acids and sugars give it a very intense sweet and sour flavor, becoming very present despite being mixed with other ingredients.
Key Findings
- The raspberry is a fruit with a very low caloric content, ideal for preventing or treating diabetes problems.
- It contains many antioxidants, which enhance the activities of the immune system.
- There are many species of raspberry, the most characteristic being the species rubus idaeus.
- Raspberry prevents some pathologies of the circulatory system, the digestive system and the central nervous system.
- Its adequate consumption is directly from the fresh fruit, to fully benefit from its chemical and nutritional components.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.