Raspberries Nutrition

Never adequate in supply, but always high in demand, the sweet-tarty raspberries belong to the genus Rubus. The edible fruit of trailing shrubs, raspberries have a high commercial value, not only for their taste and flavor, but for their nutrition value too. New cultivars are being introduced at regular intervals to increase yield; quantity and quality, as well as to make the plants more pest resistant, and more strongly upright, which does not needing staking.

Nutritional Value of Raspberries

Following is a table, values of which could vary depending upon the way and form (fresh, dried or frozen) it's consumed. The table is for one cup of fresh raspberries, equivalent to 123g.

Nutrient	Nutritional Value
Calories	64.0 calories
Protein	1.5 g
Calcium	30.7 mg
Potassium	186 mg
Magnesium	27.1 mg
Phosphorous	35.7 mg
Sodium	1.2 mg
Folate	25.8 mcg
Carbohydrates	14.7 g
Dietary Fiber	8.0 g
Total Fat	0.8 g

Associated Health Benefits

The tiny raspberry has a structured hollow around which there is a collection of smaller seed-containing fruits, called drupelets. A singular fruit mostly found growing in clusters packs quite a bit nutrition that promotes health and well-being.

Antioxidants: Like other berries, raspberries too contain a naturally occurring antioxidant substance called ellagic acid, which belongs to the family of phytonutrients called tannins that helps in prevention of unwanted damage to cell membranes and other structures by inhibiting the growth and neutralizing harmful effects of the free radicals.

Inhibiting Bacteria Growth: Raspberries also contain flavonoids such as quercetin, kaempferol, two cyanidin-containing molecules, etc that have been proven to prevent overgrowth of certain bacteria and fungi in the body responsible for infection.

Cancer Protection: Although still under research, it is believed that the antioxidants in them have cancer inhibiting properties. Regular raspberries consumption can reduce the incidence of proliferation of cancer cells and formation of tumors in various parts of the body.

Age-related Macular Degeneration: Add raspberries to your breakfast cereals or whip with a smoothie to keep at bay risk of age-related macular degeneration (ARMD). ARMD is the primary cause of vision loss in older adults, although eating raspberries may not stop the degeneration, it can definitely help to slower it down.

Heart Healthy: Anthocyanins, antioxidants and salicylic acid reduce the risk of heart disease and may slow down atherosclerosis. Atherosclerosis, hardening of the arteries is seen as a major cause for heart related conditions and also increases the risk of high cholesterol.

Vitamins and Minerals: Raspberries has a good amount of vitamin C and manganese, antioxidant nutrients that protect the body's tissue from oxygen-related damage. They are high on dietary fiber as well, making them a fruit for optimal health. Low on sodium and calories make raspberries an excellent dietary inclusion for weight loss programs.

Raspberries can be enjoyed without worrying about its sweetness, no matter how many one eats, it will have a minimal impact on blood sugar levels. Go ahead and enjoy this nature's bounty to promote optimal wellness.