Raspberries - The World's Healthiest Foods

Raspberries can range in color from the popular red and black varieties to purple, yellow or golden. Each color berry has a unique composition of vitamins, minerals and antioxidants. This article will address the health benefits of the most widely consumed red raspberry.

One cup of fresh raspberries contains 1.48 grams of protein, 64 calories and 8 grams dietary fiber.

Minerals:

Potassium - 186 mg 

Phosphorus - 36 mg 

Magnesium - 27 mg 

Calcium - 31 mg 

Sodium - 1 mg 

Iron - 0.85 mg 

Selenium 0.2 mcg 

Manganese - 0.824 mg 

Copper - 0.111 mg 

Zinc - 0.52 mg 

Also contains small amounts of other minerals.

Vitamins:

Vitamin A - 41 IU 

Vitamin B1 (thiamine) - 0.039 mg 

Vitamin B2 (riboflavin) - 0.047 mg 

Niacin - 0.736 mg 

Folate - 26 mcg 

Pantothenic Acid - 0.405 mg 

Vitamin B6 - 0.068 mg 

Vitamin C - 32.2 mg 

Vitamin E - 1.07 mg 

Vitamin K - 9.6 mcg 

Contains some other vitamins in small amounts.

1. High in polyphenolic compounds known for their anti-cancer properties.
2. Contain strong antioxidants such as Vitamin C, quercetin and gallic acid.
3. Have a high ORAC level – ORAC is a measure of the antioxidant capacity of a substance. Red raspberries with an ORAC of 24 µmole/TE/g are similar to blueberries, well known for their antioxidant values.
4. Raspberries have been shown to inhibit the production of COX-I and COX-II enzymes. Anti inflammatory products like ibuprofen and aspirin, inhibit COX-I and COX-II resulting in the reduction of pain associated with arthritis, gout and other inflammatory conditions.
5. Eating whole berries has been shown in scientific studies to be more beneficial than taking the individual phytochemicals in the form of dietary supplements.
6. Red raspberry oil is creating interest in the cosmeceutical market (skin care products which provide health benefits). The oil from raspberry seeds is rich in Vitamin E, Omega-3 fatty acids and has a sun protection factor (SPF) of 25-50.
7. Red raspberry ketones are currently being used in Japan as a weight loss supplement in a pill form and as an external patch.

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