Diet and nutrition

Raspberry - composition, beneficial properties and harm

Raspberries appeared in the Paleozoic era in Crete, later spread throughout Europe, loved in England and Russia. It was brought to America in the second half of the 18th century.1

Raspberry is a shrub plant 1.5 m high from the Rosaceae family. Its berries are red, pink, yellow and black in color, which is determined by the content of plant pigments.

In folk medicine and cosmetology use berries and leaves of the plant. Berry is particularly useful in fresh and frozen form, but it can be dried, cooked compotes, syrups and jams.2

Raspberry composition

The berries of the plant are 85% water. The rest of the raspberry is rich and diverse, which makes it an indispensable product for a healthy lifestyle, fighting diseases and aging.3:

  • Carbohydrates: sugar, fructose - up to 11%. Raspberry is suitable for diabetics, improves mood and improves brain activity.4
  • Fruit acid: lemon, apple, wine - 1-2%. They improve digestion, cleanse the body, dissolve salts, and normalize metabolic processes. Salicylic acid is an anti-inflammatory and diaphoretic agent. Ellagic, coumarin and ferulic acids inhibit the reproduction of cancer cells.5
  • Vitamins C, groups B, E, A. Dissolve cholesterol plaques, bind free radicals, inhibit aging and the development of serious diseases.6
  • Trace elements Mg, K, Ca. Promote cleansing of blood vessels, favorably affecting cardiac activity.7
  • Anthocyanins, flavonoids. Antioxidants bind free radicals, rejuvenate and heal the body.8

There are many trace elements in raspberries, without which normal vital activity is impossible: zinc, cobalt, iron, manganese. In the pits of raspberry 22% fatty acids.

Calorie raspberry - 49 kcal per 100 grams.

The benefits of raspberries

There is a statement that the benefits of raspberries are only in the use of berries as a means of cold. Studies of biochemists and physicians have shown that a full-fledged diet of a person who wants to live a long and healthy life is impossible without the daily use of this berry for food.9

For joints

Due to the anti-inflammatory effect of salicylic acid, raspberry berries are recommended for patients with arthritis and arthrosis. The most effective action in the early stages of joint ailments.

For the heart and blood vessels

Vitamin C, mineral elements K, Mg cleanse the blood and lymphatic vessels from cholesterol plaques, strengthen the heart muscle, help with hypertension and cleanse the body of toxins.

Cardiovascular health is supported by raspberry anthocyanins. Consuming only 0.2 mg anthocyanins per day reduces the risk of heart disease in postmenopausal women.10 Useful properties of raspberries will help to relive menopause.

For nerves and memory

A favorable combination of a complex of vitamins and minerals, flavonoids and sugar elevate mood, relieve symptoms of stress and anxiety, strengthen and nourish the nervous system.11

The use of raspberry improves memory due to the photonutrients contained in it.12

For throat

Raspberry decoctions soften and relieve sore throat inflammation in case of catarrhal diseases due to antiseptic action. The expectorant effect of the drug removes phlegm from the bronchi, clears them of mucus.

For intestines

Due to fiber and pectin, the activity of the digestive tract is normalized and intestinal motility increases. Fruit acids have a beneficial effect on digestion abnormalities caused by low acidity.

Contained raspberry ketone is positioned as a great way to lose weight.13

For pancreas

The high content of fructose does not allow to increase the level of sugar and insulin in the blood, facilitates the activity of the pancreas.14

Raspberry phytonutrients help to cope with insulin resistance and maintain the balance of sugar in the blood. That is, eating raspberries has a beneficial effect on people with obesity and type 2 diabetes.15

For the reproductive system

The content of zinc, vitamin E, folic acid improves the reproductive organs. They are involved in the synthesis of hormones.

The use of fresh raspberries and decoctions of the leaves is useful for pregnant women and for women in the premenopausal period.16

Antioxidants contained in raspberries, prevent male infertility. And vitamin C and magnesium increase male fertility and testosterone levels.

For skin

Vitamins A, E soften and improve skin condition. Water and fruit acids saturate it with moisture, maintain the skin in turgor, smooth wrinkles, provide a healthy color.

It is recommended to use raspberry oil from bones, berries and infusions from the leaves inside and as additives in cosmetic products for skin care.

Magnesium and silicon from raspberries improve the quality of hair and promote its rapid growth.

For immunity

Anthocyanins, flavonoids, vitamins and minerals strengthen the immune system, increase the body's defenses and bind free radicals.

Eating only 10-15 raspberries per day reduces the risk of atherosclerosis and cancer by almost 45%.17

The phytochemicals with which black raspberry is rich have a beneficial effect on immune processes.18 Therefore, raspberries are useful for people with weakened immune systems.

During pregnancy

Raspberry is useful for women, as it contains folic acid, which is necessary for pregnant women.

Taking folic acid reduces the nervous system abnormalities in newborns and reduces the risk of premature birth.19

Raspberry Recipes

Contraindications raspberries

  • Propensity to allergies. Like other brightly colored berries, raspberries cause allergic skin reactions.
  • Diseases of the digestive tract. Raspberries are excluded from the diet with exacerbations of ulcers and gastritis.
  • Kidney impairment. The diuretic effect of raspberry will be an additional burden on diseased kidneys.

Broths of raspberry leaves should not be drunk pregnant until 32-36 weeks, so as not to provoke childbirth.20

Raspberry Harm

Berries are harmful to use with symptoms of gout. Raspberries contain purines, so when eating a large number of berries, the purine metabolism in the body is disturbed.

Raspberries can harm allergies and pregnant women if you eat too many berries.

How to choose raspberries

Ripe raspberry is easily removed from the stem, keeps its shape, does not crumble into separate parts.

The color of the berry is uniform, without green spots, the smell is pleasant, characteristic.

When buying frozen raspberries, choose a loose, preserved shape and color.

Dried berry also does not lose its shape, smell, has a pleasant reddish tint.21

How to store raspberries

Raspberries are a perishable product. In fresh form, it will lie in the refrigerator for no more than 1-2 days. After it is recommended to freeze the berries or grind them with sugar. When freezing, you need to decompose the berries in a single layer and reduce the temperature, then fold it into bags and send it to storage. In this form, its maximum benefit. Stored 1 year.

Dried raspberries in the sun, in the oven or dryer for fruits and berries. Store in a cool dry place, away from sunlight. Rubbed raspberries with sugar in a 1: 1 ratio will stand in the refrigerator for no more than a month. For long-term storage and preparation of syrup or jam, you should double the amount of sugar.

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