Raspberries are sweet and delicious. They are a wonderful in salads, desserts, or as a snack. There's more to the humble raspberry than its taste, though. The health benefits of raspberries are truly amazing. After you read this article, you'll want to pick up a basket today!
Just one cup of raspberries has only 60 calories, no fat, and 50% of the vitamin C you'll need for the day.
Raspberries are a great source of ellagic acid, a polyphenol antioxidant. Ellagic acid has some amazing abilities to prevent tumor growth. It may be beneficial in the prevention and treatment of cancer, but studies are not conclusive at this time. Still, if you are concerned with cancer prevention, raspberries make a great addition to your diet.
Raspberries also have a low glycemic index, making them a perfect choice when blood sugar regulation is important.
If you're looking for a high fiber fruit, raspberries are a good option since they contain 33% of the recommended daily value of fiber.
Raspberries are high in magnesium, and one serving will give you 62% of the magnesium you need for the day.
As you can see, this colorful and tasty little berry is full of nutrition. The great news is that raspberries are at the peak of freshness during the early to mid-summer months. They are available at farm stands and "pick your own" farms everywhere. Even better, plant some raspberry bushes of your own. They are easy to grow, and you can be sure of no pesticides. Plant two or three bushes for plenty of raspberries. You'll be harvesting fresh raspberries for years to come.
Not only are the health benefits of raspberries amazing, they are so versatile. There are many great ways to enjoy raspberries. Here are a few of my favorites.
1. Salads: Toss a few raspberries in any salad for a tangy-sweet surprise. Raspberries make a great vinaigrette dressing for salads too.
2. Baked Goods: Substitute raspberries in all of your fruit flavored baked goods. Make raspberry muffins, tarts, pies, and cobblers.
3. Jams and Jellies: Ellagic acid is unaltered by heat, so cooking your raspberries won't affect the benefits you receive.
Here are a couple of simple raspberry recipes you might like to try:
Raspberry Vinaigrette Dressing:
1/4 cup olive oil
1/2 cup apple cider vinegar
1/2 cup raspberries
salt and pepper to taste
Blend together in food processor or blender. Serve with your favorite salad.
Raspberry Smoothie
1 cup raspberries
1 banana
1 cup low fat milk
Blend all ingredients till smooth. Enjoy! (this recipe by Washington Red Raspberries Commission)