Pizzino G, Irrera N, Cucinotta M, et al. Oxidative stress: Harms and benefits for human health. Oxid Med Cell Longev. Rusu ME, Fizeșan I, Vlase L, Popa DS. Antioxidants in age-related diseases and anti-aging strategies.

Antioxidants Basel. Arthritis Foundation. Best fruits for arthritis. Lin BW, Gong CC, Song HF, Cui YY. Effects of anthocyanins on the prevention and treatment of cancer.

Br J Pharmacol. Burton-Freeman BM, Sandhu AK, Edirisinghe I. Red raspberries and their bioactive polyphenols: Cardiometabolic and neuronal health links. Adv Nutr. Dietary fiber. Cronin P, Joyce SA, O'Toole PW, O'Connor EM.

Dietary fibre modulates the gut microbiota. Xiao D, Zhu L, Edirisinghe I, Fareed J, Brailovsky Y, Burton-Freeman B. Attenuation of postmeal metabolic indices with red raspberries in individuals at risk for diabetes: A randomized controlled trial.

Obesity Silver Spring. Zhou Y, Wang J, Cao L, et al. Fruit and vegetable consumption and cognitive disorders in older adults: A meta-analysis of observational studies. Front Nutr. Bonyadi N, Dolatkhah N, Salekzamani Y, Hashemian M. Effect of berry-based supplements and foods on cognitive function: A systematic review.

Sci Rep. FoodData Central: Raspberries, raw SR Legacy. Office of Dietary Supplements. Vitamin C. Centers for Disease Control and Prevention.

Foods that can cause food poisoning. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition Nutrition Basics. By Cynthia Sass, MPH, RD. Cynthia Sass, MPH, RD. However, red raspberries are among the most commonly grown fruits. They contain a wide range of antioxidants such as vitamin C and E.

In addition, they contain selenium, beta carotene, lutein, lycopene and zeaxanthin. It also contains flavonoids which show antioxidant effects.

They also have many medicinal uses and can offer promising results in cancer prevention. Raspberries also have a very low glycemic index. That makes raspberries a better fruit choice for people trying to manage their blood sugar levels.

Raspberries especially red are one of the lowest-sugar berries. That makes them an excellent choice for people who have sweet cravings but want to cut down on their sugar intake. They also have a very low glycemic index which can help regulate blood sugar levels.

It is also because of the high amounts of fibre in raspberries. It prevents fast digestion and helps prevent a rise in blood sugar levels. Raspberries are a rich source of antioxidants. They contain compounds like beta carotene, lutein, lycopene and zeaxanthin. Studies show that antioxidants help reduce inflammation and prevent premature ageing.

Increased amounts of free radicals can cause cell damage in our bodies. Antioxidants also help to eliminate free radicals from the body providing a myriad of health benefits. One cup of red raspberries can contain up to 8g of dietary fibre.

This fibre gives you a feeling of fullness and reduces the need to binge eat. Dietary fibre also slows down the release of blood sugar by slowing down digestion. In addition, it promotes a healthy gut. Red raspberries also help to promote the growth of healthy gut bacteria.

Gut bacteria help build immunity and help get a healthy digestive system and better food absorption. In addition, according to research , gut bacteria reduces the chances of contracting diseases. Research has shown that certain flavonoids in red raspberries can help suppress inflammation, leading to cardiovascular disorders.

That is because these flavonoids work by reducing the intensity of the immune response. In addition, vitamin C, vitamin A, and many other antioxidant compounds protect the cardiovascular system from damage that free radicals may cause.

They also contain potassium which improves blood circulation, blood pressure and keeps the sodium levels in check. As a result, it helps prevent hypertension. Raspberries are rich in dietary fibre and vitamin C.

These nutrients can help reduce bad cholesterol. In addition, it reduces the risk of atherosclerosis. In this condition, the arteries harden and narrow due to plaque build-up. Fibre prevents this by controlling cholesterol production in the body.

Manganese present in raspberries also helps reduce LDL, which helps manage cholesterol while reducing the risk of cardiovascular disorders. Red raspberries are rich in quercetin, a flavonoid with antihistamine properties. Research shows that it may inhibit the release of histamine.

Histamine is a compound that is a part of the immune response and is responsible for causing inflammation. Raspberries are high in several powerful antioxidant compounds , including vitamin C, quercetin and ellagic acid 4 , 5.

Compared to other berries, raspberries have a similar antioxidant content as strawberries, but only half as much as blackberries and a quarter as much as blueberries 5. A review of animal studies suggests that raspberries and raspberry extracts have anti-inflammatory and antioxidative effects that may reduce your risk of chronic diseases, such as heart disease, diabetes, obesity and cancer 6.

One eight-week study in obese, diabetic mice observed that those fed freeze-dried red raspberry showed fewer signs of inflammation and oxidative stress than the control group 7. Raspberries are high in antioxidants, plant compounds that protect against cell damage.

Antioxidants may reduce your risk of certain chronic diseases. Raspberries are low in carbs and high in fiber, making them a smart choice for anyone watching their carbs.

One cup grams of raspberries has The glycemic index GI is a measure of how quickly a given food increases your blood sugar. Though the GI for raspberries has not been determined, most berries fall into the low-glycemic category. Additionally, studies show that raspberries may lower blood sugar and improve insulin resistance.

In animal studies, mice fed freeze-dried red raspberries alongside a high-fat diet had lower blood sugar levels and less insulin resistance than the control group 9 , The raspberry-fed mice also demonstrated less evidence of fatty liver disease 9. Furthermore, raspberries are high in tannins, which block alpha-amylase, a digestive enzyme necessary for breaking down starch By blocking alpha-amylase, raspberries may reduce the number of carbs absorbed after a meal, which lessens the impact on your blood sugar.

Berry extracts — including those of red raspberries — block the growth of and destroy cancer cells in test-tube studies on colon, prostate, breast and oral mouth cancer cells In another study, red raspberry extract prevented the growth of liver cancers in mice.

The risk of tumor development decreased with larger doses of raspberry extract Human studies are necessary before raspberries can be conclusively linked to cancer prevention or treatment.

Raspberries contain beneficial compounds that may combat various cancers, including those of the colon, breast and liver. However, studies in humans are needed. Because raspberries are high in many nutrients and antioxidants, they may provide other health benefits as well. Raspberries have anti-inflammatory properties which may reduce symptoms of arthritis 6.

In one study, rats treated with red raspberry extract had a lower risk of arthritis than rats in the control group. Additionally, those that developed arthritis experienced less severe symptoms than the control rats In another study in rats, those given raspberry extract had less swelling and joint destruction than the control group Raspberries are believed to protect against arthritis by blocking COX-2, an enzyme responsible for causing inflammation and pain 19 , One cup grams of raspberries has only 64 calories and 8 grams of fiber.

This makes raspberries a filling, low-calorie food 1. The chemical substances naturally found in raspberries may also aid weight loss. In one study, mice were fed a low-fat diet, a high-fat diet or a high-fat diet supplemented with one of eight berries, including raspberries.

Mice in the raspberry group gained less weight than mice only on a high-fat diet Raspberry ketone supplements are widely promoted for weight loss. However, little research has been conducted on them. In one animal study, mice fed a high-fat diet and given high doses of raspberry ketones gained less weight than mice in the control group

A Weight-Loss Ally: How Raspberries Can Aid in Your Fitness Journey. For those on a fitness journey, raspberries can be valuable allies.

Despite their sweet taste, raspberries are relatively low in calories and high in fiber, making them a satisfying and weight-loss-friendly snack. The fiber content also aids in digestion and helps in maintaining a healthy weight.

Benefit —5. Brain Boosters: The Cognitive Benefits of Including Raspberries in Your Diet. The cognitive benefits of raspberries extend to brain health.

The antioxidants in raspberries, particularly anthocyanins, have been associated with improved cognitive function, including better memory and reduced cognitive decline. Benefit —6. Diabetes-Friendly Delight: Raspberries and Blood Sugar Control. Managing diabetes involves making smart dietary choices, and raspberries can be a delightful inclusion.

Despite their natural sweetness, raspberries have a low glycemic index, meaning they have a minimal impact on blood sugar levels. The fiber in raspberries also helps regulate blood sugar, making them a diabetes-friendly fruit.

Benefit —7. The Fiber Fix: How Raspberries Support Digestive Health. Digestive health is a cornerstone of overall well-being, and raspberries contribute positively in this regard. The high fiber content in raspberries supports a healthy digestive system by promoting regular bowel movements and preventing constipation.

Benefit —8. Antioxidant Warriors: Raspberries in the Fight Against Free Radicals. Antioxidants are crucial in the fight against free radicals and unstable molecules that can cause cellular damage and contribute to various diseases, including cancer.

With their rich antioxidant content, Raspberries act as warriors against these free radicals, promoting cellular health and overall wellness.

Benefit —9. Immunity Unleashed: Raspberries and Their Role in Strengthening the Immune System. A robust immune system is essential for defending the body against infections and illnesses. With their vitamin C content and other immune-boosting nutrients, Raspberries strengthen the immune system.

In addition to aiding the production of blood vessels, it also helps strengthen their walls Raspberries also contain iron.

The mineral plays a vital role in red blood cell formation These red blood cells carry oxygen to muscles that aid in energy sustenance.

Which is why athletes with low iron levels experience fatigue and weakness. Raspberries are rich in folate as well. Folate helps in the formation of healthy red blood cells that carry oxygen to each cell in the body. This is important for hair follicles too as they need adequate blood flow and oxygen for proper growth.

Also, the magnesium and silicon content of red raspberries improve hair quality. Silicon is believed to thicken hair within a matter of weeks.

It might promote faster hair growth as well Raspberries are usually added to herbal antibacterial preparations to treat related ailments.

And as per folk medicine, the berries are often prescribed to treat conditions like eczema Due to its anti-inflammatory properties, raspberry seed oil can help treat skin conditions like eczema, in addition to rashes and other skin lesions Now that you know what raspberries are good for, let us find out how to buy them and how to store them.

Selecting the right raspberries is pretty simple. You need to look for soft, plump, and deeply colored berries.

Avoid the ones with bruises or dents. Or those that are mushy or wet. So, how to store raspberries? Storage is pretty simple too. The berries are best enjoyed within days of purchase. Refrigerate the berries while they are still in the packaging — unwashed.

If you have purchased the berries in cartons, you can wrap them in a plastic wrap and refrigerate. Wash only before eating. If you want to store the remaining berries after eating a few, you can use a storage container that provides good air circulation.

This is how they will stay fresh. Also, ensure you line the container with paper towels. This prevents them from attracting too much moisture and getting moldy.

You can probably pat with a paper towel before freezing raspberries. You can also lay the berries on a sheet of wax paper. This keeps them from sticking together. Place the wax paper on a baking sheet, over which you can place the berries.

Of course, raspberries taste great when you consume them all alone. But, what fun would that be? Including the fruit in your dishes is the real deal — which is what we will see now. The recipes look lip-smacking, indeed! Add them to your diet to enjoy the amazing raspberry benefits. Check them out!

The benefits are great. The facts are great. And the recipes are double-great! But, like anything else you find out there in nature, raspberries also have side effects. If you are using antibiotics especially Linezolid , avoid raspberries.

This is because the fruits contain a compound called tyramine, which can cause a sudden and dangerous increase in the blood pressure levels Raspberries might stimulate contraction in the uterus of pregnant mothers Consult your doctor before use.

And as for nursing mothers, there is not enough research. Hence, avoid use. Raspberry especially the leaf can act as a laxative and diuretic. Hence, people taking other medications with laxative or diuretic effects must refrain from consuming raspberries — as doing so can result in dehydration and electrolyte imbalances.

Certain individuals might develop a tingling or itching sensation in the mouth immediately after consuming raspberries. This might eventually lead to itching on the skin.

The face, lips, and tongue might get swollen, resulting in wheezing or congestion. Some individuals might also develop nausea, abdominal pain, lightheadedness, and dizziness.

These side effects are extremely rare, with only a few cases having been reported. However, take care. Before we wrap up, let me brief you on the most important components of raspberries that make them what they are.

These components are what make the fruit so beneficial. Simply put, they are a powerful group of antioxidants. Usually, the fruits and vegetables with brilliant colors contain the most anthocyanins. Some of the most important benefits of anthocyanins include the maintenance of heart health , prevention of cancer and obesity, and improvement of cognitive function It is a naturally occurring substance with numerous benefits.

The most important of all is the prevention of cancer. The acid might bind to the chemicals that cause cancer, which might inhibit cancer cell growth ORAC denotes the ability of a particular food to neutralize free radicals. A higher ORAC rating means more benefits. And raspberries are pretty high on this scale.

The acid works great for skin. Especially when it comes to fighting acne, skin exfoliation, and cleansing your skin. This is a plant pigment. It is an antioxidant with anti-inflammatory effects and helps prevent conditions like heart disease, asthma, and cancer Now you know what are raspberries good for and why it is a healthy addition to your diet.

One last thing.. Ever smelt raspberries? The raspberry ketones are responsible for this aroma. They are natural chemicals present in the fruit and are believed to offer certain benefits.

In the recent times, raspberry ketones have been on the radar — as something that can magically boost health and vitality. Which is why there is an apprehension.

And the side effects of the ketones are unknown. They are usually considered safe. But when it comes to the supplements, there is a lack of information on the short-term or long-term effects. And there are no studies to look at the potential food or drug interactions.

Hence, we want you to keep this in mind — raspberries are great. The fruit is incredibly nutritious. So, consume the fresh fruit. And stay away from the supplements. At least till we have solid research done in this regard.

Raspberries provide a wide range of nutrition with many therapeutic uses. In addition, they offer many health benefits due to their phytonutrient and flavonoid content. But before you start including them in your daily diet, there are a few essential amazing benefits of raspberries.

Check out the infographic below to learn about the top health benefits of raspberries. Save Illustration: StyleCraze Design Team. The benefits of raspberries are numerous, and these can be attributed to their rich nutrient profile. They can effectively reduce cancer risk and boost cardiovascular, sexual, digestive, eye, and hair health.

They can also aid in weight management and potentially help alleviate arthritis. However, raspberry leaves may cause drug interactions or diarrhea. Hence, caution is advised. Consume raspberries in moderation to reap all their benefits.

You can also try the mouth-watering recipes mentioned above to enjoy raspberries better. Frozen raspberries also make a healthy option at any time of year. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Nutrition Evidence Based Red Raspberries: Nutrition Facts, Benefits and More. By Melissa Groves on July 3, Nutrition Antioxidants Blood Sugar Cancer Other Benefits Uses Bottom Line A great source of fiber, vitamin C, and powerful antioxidants, raspberries offer a variety of health and nutrition benefits.

Low-Calorie and Packed With Nutrients. Share on Pinterest. Potent Antioxidants May Reduce Disease Risk. High Fiber and Tannin Content May Benefit Blood Sugar Control. May Have Cancer-Fighting Properties. Other Potential Health Benefits. How to Add Raspberries to Your Diet.

The Bottom Line. How we reviewed this article: History. Jul 3, Written By Melissa Groves. Share this article. Read this next. Strawberries Nutrition Facts and Health Benefits.

Spices such as ginger , turmeric , and garlic , as well as herbs such as rosemary , parsley , and sage , all contain a variety of minerals, vitamins, and important antioxidants. Putting them on your food or in your cooking can help reduce oxidative stress, which can help reduce the chance of developing various health conditions.

Depending on the specific herb or spice, these diseases include high blood pressure, heart disease, kidney disease, and diabetes.

Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates. It also contains antioxidants that are anti-inflammatory and may help reduce high cholesterol and blood pressure, as well as protect heart and brain health.

Read more about the health benefits of okra. That said, some have more bioactive compounds than others, such as vitamins E and C , for example. Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice. They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress.

Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions. Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases.

By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Medically reviewed by Katherine Marengo LDN, R. Dark chocolate Pecans Blueberries Strawberries Artichokes Goji berries Raspberries Kale Red cabbage Beans Beets Spinach Spices Okra FAQs Bottom line Many nutrient-dense foods are rich in antioxidants, including certain types of berries, nuts, and vegetables.

Dark chocolate. Goji berries. Red cabbage. Spices and herbs. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Feb 14, Written By Ryan Raman.

Feb 13, Medically Reviewed By Katherine Marengo, LDN, RD. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts. More in Understanding Inflammation and Aging Your 5-Minute Read on Inflamm-aging and How to Prevent It.

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Your doctor can perform… READ MORE. They contain different vitamins, minerals, and antioxidants known to ward off some of the most common medical conditions.

Overall, raspberries are a safe food to consume, and incorporating more of these berries into your diet may be an easy way to boost your health. Bobinaitė R, Viškelis P, Venskutonis PR. Chemical composition of raspberry Rubus spp. In: Nutritional Composition of Fruit Cultivars. Elsevier; Michigan State University.

Raspberries: the small but powerful fruit. Harvard Health Publishing. Produce for Better Health. What are phytonutrients? Xiao D, Zhu L, Edirisinghe I, Fareed J, Brailovsky Y, Burton-Freeman B. Attenuation of postmeal metabolic indices with red raspberries in individuals at risk for diabetes: a randomized controlled trial.

Obesity Silver Spring. McRae MP. Dietary fiber intake and type 2 diabetes mellitus: an umbrella review of meta-analyses. J Chiropr Med.

Cedars Sinai. Collagen for your skin: Healthy or hype. Department of Agriculture. FoodData Central. Raspberries, raw. Mozaffarieh M, Sacu S, Wedrich A. The role of the carotenoids, lutein and zeaxanthin, in protecting against age-related macular degeneration: A review based on controversial evidence.

Nutrition Journal. Dietary fiber modulates the gut microbiota. Bonyadi N, Dolatkhah N, Salekzamani Y, Hashemian M. Effect of berry-based supplements and foods on cognitive function: a systematic review. Sci Rep. Burton-Freeman BM, Sandhu AK, Edirisinghe I.

Red raspberries and their bioactive polyphenols: Cardiometabolic and neuronal health links. Adv Nutr. American Heart Association.

How potassium can help control high blood pressure. Environmental Working Group. EWG's shopper's guide to pesticides in produce. Raspberry ketone. Use limited data to select advertising. Create profiles for personalised advertising.

Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Diet and Nutrition. By Julie Marks. Medically reviewed by Allison Herries, RDN.

Table of Contents View All. Table of Contents. Nutritional Value. Dietary Tips. Fruits for Weight Loss: Which Ones Are Best? Antioxidants and Phytonutrients Antioxidants are substances that can delay cell damage. Picking the Perfect Raspberry Raspberries can perish quickly, so they should be purchased one or two days before eating.

Can You Eat Too Many Raspberries? Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. See Our Editorial Process.

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