In temperate climate regions around the world, one of the most widely used and nutritious red fruits grows in gastronomy, which is known as raspberry. This red fruit comes from a perennial shrub, which usually has a height of 2 meters and usually grows in meadows or open spaces in forests, as long as the climate is temperate.

The raspberry has a large number of utilities, among which are; improve heart health, prevent cancer, control diabetes, improve brain function, improve eye health, increase digestion efficiency, and lose weight. On the other hand, it should be mentioned that raspberry can also be used to prepare juices, teas, jams, salads, desserts and as a companion in gastronomy in general.

Raspberry benefits

The raspberry is characterized by being a delicious berry with an exquisite aroma, providing a large amount of antioxidants, regulators, B complex, vitamin C, calcium, potassium, iron and magnesium, as well as flavonoids and folate. All these components make the raspberry provide a large number of benefits to its consumer, making it have a considerable improvement in their overall health.

Among the benefits that stand out most of raspberry, are the following:

Improves heart health

Thanks to its high content of flavonoids and polyphenols, raspberry helps reduce the risks of disease or death from cardiovascular problems, even when consumed in small amounts. On the other hand, it also helps prevent the accumulation of platelets and considerably reduce blood pressure due to its anti-flammatory mechanism.

Studies carried out by the Harvard School of Public Health in the United States, showed that regular consumption of anthocyanins (a component found in raspberries) reduces the chances of suffering a heart attack by up to 32%, especially in young women and women. middle Ages. But that’s not all, the potassium found in this fruit is beneficial for maintaining heart health, thus preventing diseases and problems of all kinds.

Prevents the appearance of cancer

The antioxidants found in the composition of raspberry act against free radicals, which inhibits the formation and growth of tumors, as well as inflation in the body. Different types of cancer including lung, esophagus, mouth, pharynx, pancreas, endometrium, prostate and colon, can be prevented thanks to raspberry.

Ideal for controlling diabetes

Fruits like raspberries, which contain a large amount of fiber in your skin, help considerably to maintain stable blood sugar levels. Patients with type 1 diabetes, when consuming foods rich in fiber maintain much lower glucose levels. In the case of people with type 2 diabetes, both blood sugar, lipid and insulin levels improve when this red fruit is consumed.

Improves brain functions

Stopping cognitive decline and considerably improving memory is possible when raspberry is consumed regularly, it should be noted that this happens due to polyphenols that are responsible for protecting the brain.

Microglia are the cells responsible for cleaning toxic proteins found in the brain, as people age these cells do not work properly, accumulating toxic waste, if that were not enough, the microglia begin to over-activate, damaging the healthy cells they have. brain. Consuming raspberries inhibits the protein that prevents this cleaning process from taking place, in addition to strengthening and protecting the central nervous system.

All this means that age affects the brain to a lesser extent.

Strengthens eye health

Among the benefits of raspberry is that because it contains vitamin C, it provides protection and maintains the health of the eyes, avoiding the harmful effects of ultraviolet light, while delaying age-related macular degeneration.

From the age of 40, eye health problems begin to affect people considerably, until blindness develops, which worsens over time, making direct central vision impossible, which is essential for activities such as driving, read, identify people or objects. So the consumption of raspberries both in juice and fruit prevents this condition.

Improves digestion and regulates the intestine

The fiber and water content of raspberry helps keep the digestive system healthy and prevents constipation; This happens, since fiber is responsible for eliminating toxins that are formed in the body through bile and the expulsion of feces. But that’s not all, the consumption of this fruit prevents some gastrointestinal diseases, reduces blood pressure, restores cholesterol levels and stimulates weight loss.

Raspberry is great for weight loss

Another of the most relevant benefits of raspberry is that a cup of 100 grams has only 64 calories, in which one third of the fiber that an adult needs is obtained. It is also known that the hormone called adinopectin produced by this fruit is capable of accelerating the metabolism of those who consume it, to lose weight in a short time.

It is important to note that due to its naturally sweet taste, cravings for unhealthy foods tend to decrease during the day, which also influences weight loss.

The best ways to consume raspberry

The health benefits of foods such as raspberry are only a plus, since its delicious flavor and aroma are enough reason to include it among the foods that are eaten daily, it is such a versatile fruit that it can be consumed in various presentations , among which are:

  • Raspberry juice or juice.
  • Desserts such as: Cake, pie, cookies or ice cream
  • Jams
  • Salads
  • Low calorie snacks.
  • As a natural fruit.
  • Infusions or tea.

It is worth mentioning that it is always recommended to consume it naturally, in this way, all its benefits can be obtained, since when consuming it with other ingredients, its benefits can be reduced.

Environment to the frequency with which it is consumed; It is completely up to the consumer’s taste, although it is recommended not to overconsume, as it can generate side effects.

Does raspberry have any contraindications?

Although raspberry in general terms is a beneficial fruit for health, it can produce some that are contraindicated in some cases, such as:

  • Pregnant women.
  • Children under 8 years old.
  • People allergic to raspberries.

On the other hand, you have to make sure that the fruit is not contaminated by Ciclospora, which is a gastrointestinal parasite that can cause diseases or allergic outbreaks. It should also be taken into account that, although raspberry is used as an antidiarrheal plant, when it is used in excess, it can produce it instead of alleviating it.

In conclusion: Is it advisable to consume raspberries?

The answer to the question is a resounding yes; since raspberry is one of the red fruits with the most health benefits that can be obtained. Including it in some way in the diet represents a variety of benefits for the body, however it is necessary to remember that raspberry like many other foods should not be consumed excessively, as it can cause some discomfort or side effects. The recommendation is to maintain a balanced diet that adequately includes raspberries.

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Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of ​​expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.

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