Good things really do come in small packages! Although raspberries may not be as popular as other fruits on the supermarket shelf – like strawberries or blueberries – when you really look at how much raspberries can affect your body’s health, you will want to get a box right away. Raspberries are a small but powerful fruit that can really do wonders for your body. But what exactly happens to your body when you eat raspberries? How do so many good things come in such a small package?
We spoke to some registered nutritionists to determine specifically why eating raspberries is good for the body. From the nutritional benefit to the satisfaction of your sweet tooth cravings, it almost seems like there is nothing the little raspberry cannot do. See what happens when you eat raspberries with your breakfast (or dessert!), And for even healthier tips, be sure to check out our list of the 7 healthiest foods to eat now.
“Raspberries are a nutritious and delicious fruit to support your body’s overall health,” says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook. “Raspberries are rich in many essential nutrients your body needs, including fiber, vitamin C, vitamin E, manganese and vitamin K. The raspberry nutrients support the immune system and the digestive tract, while acting as anti-inflammatory agents. and antioxidants. “
See why you need antioxidants in your diet – and how to eat them more.
“Raspberries are super healthy and super tasty,” says Lisa R Young, PhD, RDN, author of the book Finally full, finally thin. “They are rich in antioxidant vitamin C, perfect for immune health, and that is exactly what we need now. They contain the mineral potassium that can help lower blood pressure.”
According to the American Heart Association (AHA), the more potassium you eat, the more sodium you lose when you go to the bathroom. Having less sodium in the system can help to relieve tension in the blood vessel walls, which causes high blood pressure. Raspberries contain 186 milligrams of potassium per cup, which is about 5% of the recommended average daily value.
Here are 20 healthier foods that lower blood pressure.
“When you eat raspberries, your body gets a big boost of manganese,” says Megan Byrd, RD of The Oregon Dietitian. “Manganese is known to help keep our skin healthy, keep bones strong, reduce oxidative stress and even help regulate carbohydrate metabolism.”
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“They are also high in fiber and relatively low in calories, perfect for weight loss,” says Young.
Did you know that raspberries and other similar fruits (blackberries, blackberries, etc.) have the greatest amount of fiber compared to any other fruit? A cup of raspberry contains 8 grams of dietary fiber, which is 32% of the recommended average daily amount!
On average, most Americans do not consume enough fiber in their diet. The AHA says that you should eat between 25 to 30 grams of fiber per day, but the average person gets only about 10 to 15 grams. Eating raspberries with a meal, or even with dessert, is an easy and tasty way to increase your fiber intake. Like Young States, the high fiber and low calorie content makes raspberries the best fruit to lose weight!
There is a reason why people say that fruit is a sweet from nature – it is rich in sugar! Fructose, to be exact. Fructose is a sugar from fruit plants, so it is important to distribute the fruit during the day and not overdo it.
However, compared to other fruits, raspberries are still very low in sugar, at just 5 grams (compared to an apple, which is about 19 grams). But it still satisfies the craving for sweets that you might have during that fall afternoon.
“Raspberries are a great way to add nutrients to your diet while satisfying your sweet tooth,” says Goodson. “Try using raspberries as a topping for yogurt or salad, in a smoothie, in a muffin, or even alone as a quick, refreshing snack.”
“Raspberries are low in sugar and, combined with their role in helping to break down carbohydrates, are an excellent food choice for those with diabetes,” said Byrd.
Plus, you don’t always need fresh raspberries on hand! This is where berries are the only frozen food that you should always have in your freezer.