Black raspberry is a healthy addition to your daily diet. Studies have shown that black raspberries can do wonders for your health. It helps in preventing cancer, maintaining the health of your heart, and also improves the power of your brain. In addition to this, black raspberries are really good for diabetics or have the risk of having the condition.
Another benefit of raspberry is that it improves the health of your eye. Here, we provide a nutritional breakdown, discuss ways to incorporate raspberries into the diet and explain the possible health risks.
A 123 g cup of raspberries contains the following nutrients:
| Water | 105.0 g |
| Energy | 64 calories |
| Protein | 1.5 g |
| Carbohydrate |
14.7 g, of which 5.4 g is sugar
|
| Fiber | 8.0 g |
| Calcium | 30.8 mg |
| Magnesium | 27.1 mg |
| Iron | 0.8 mg |
| Phosphorus | 35.7 mg |
| Potassium | 186.0 mg |
| Zinc | 0.5 mg |
| Copper | 0.1 mg |
| Manganese | 0.8 mg |
| Selenium |
0.2 micrograms (mcg)
|
| Vitamin C | 32.2 mg |
| Folate | 25.8 mcg |
| Choline | 15.1 mg |
| Vitamin E | 1.1 mg |
| Vitamin K | 9.6 mcg |
| Lutein + zeaxanthin | 167.0 mcg |
| Alpha-carotene | 19.7 mcg |
| Beta carotene | 14.8 mcg |
Black Raspberry Benefits
The antioxidants, vitamins, minerals, and fibers in black raspberry help prevent many health conditions. Antioxidants assist the body by flushing off the toxic substances called free radicals. Owing to its proven benefits, Black raspberry seed oil is also used in many food items.
In fact, black raspberry seeds are believed to be very nutritious and beneficial to your health. Here’s a list of Black Raspberry benefits.
1. Prevents Cancer
The high levels of antioxidants in black raspberries explain its potential cancer-fighting properties. Black raspberry prevents cancer, and this was found out by a study at the National Cancer Institute. According to the study, the antioxidants within Berry can protect your body from gastric, esophageal, lungs, and a few other types of cancer. The antioxidants present in black raspberries have the potential to kill cancer cells(1)
A study gave people with colorectal cancer 60 grams of black raspberry powder daily for up to 9 weeks. The powder stopped the spread of cancer and induced the death of colon cancer cells in those who took the powder for a minimum of 10 days (2).
[Read: Wondrous Elderberry Tea Benefits]
2. Maintains Heart Health
According to researchers, black raspberry can help prevent cardiovascular disease. Also, it has been proved that antioxidants present in black raspberries can lower the blood pressure and prevent platelet buildup utilizing a special anti-inflammatory mechanism and help prevent cardiovascular disease. High blood pressure can also be prevented by reducing sodium intake and increasing potassium intake.
Black raspberry contains the highest amount of potassium, which helps prevent high blood pressure that can lead to cardiovascular disease. One cup of black raspberries has 186 milligrams of potassium; people suffering from high blood pressure or are concerned about their health should consume this amount every day.
3. Improves Brain Power
Studies suggest that people who consume food items rich in antioxidants contribute to the brain and neurological health. Black raspberries are one of the best sources of antioxidants. Additionally, there is proven evidence that vitamin E and vitamin C can protect an individual’s ability to retain information with age.
[Read: Maqui Berry Health Benefits]
4. Improves Eye health
Nowadays, eye health is a significant issue for many people. That is why it is essential to consume the right amount of black raspberries every day as it contains an antioxidant called zeaxanthin, it helps protect the eye from harmful blue light rays. Raspberries also have the potentials to protect older people from Macular Degeneration (AMD), a condition that creates vision problems.
5. Controls Diabetes
The antioxidants present in black raspberry can prevent and reduce inflammation, which is a common risk factor associated with type 2 diabetes. It has been proved that the dietary fibers within black raspberries have the potentials to lower down the risks of type 2 diabetes and also help improve the condition of people who already are suffering from it. Black raspberry contains natural sugars which makes it delicious and healthy (3).
Diet Tips
Raspberries are available fresh or frozen, or as an ingredient in jellies and jams. As other raspberry products usually contain added sugars, having black raspberry in its natural form is the best. Opt for raspberry products without added sugars.
Here are some ways to include fresh or frozen raspberries in the diet include:
- Add them to smoothies, or oatmeal
- Make a refreshing fruit cocktail with raspberries, sliced peaches, and strawberries
- Mixing raspberries into a spinach salad with walnuts and goat cheese
- Add raspberries, and walnuts to a chicken salad
- Blend raspberries with a little water and use the mixture as a fresh syrup for desserts, ice cream sundaes
[Read: Cranberry Tea for Good Health]
Risks
As fruits can sometimes contain pesticide residue(4), you should ideally buy organic raspberries where possible.
A Healthy Recipe with Black Raspberry
Several recipes can be made with black raspberries, but one of the healthiest and mostly consumed ones are smoothies. One of the popular black raspberry recipes is of smoothie, and for that, you need
- 1 cup black raspberries
- 1/2 of a frozen banana
- 1/4 cup blueberries
- 1/2 cup almond milk
- 1/4 cup of cottage cheese
- 1 tablespoon agave
- Honey or maple syrup.
Blend all the ingredients together to get a perfect smoothie full of nutrients. Black raspberry nutrition drinks can also be a good option.
A smoothie is a whole meal, and that is why all of these ingredients not only contain antioxidants but proteins, vitamins, and minerals, which will give you strength and fill you up till your lunch. You can also add black raspberries to your salad, corn flakes, or just consume it on its own.
Myth and Side effects
There is a myth that taking only one freeze-dried black raspberry capsules is consuming a full serving of black raspberry. This is not at all the case; each capsule contains about 1.5 black raspberries, whereas 1 full serving is 40 black raspberries according to USDA standard.
Conclusion
Although raspberries are healthy, it is better to consume them fresh rather than adding them to process or baked sugar contained food items. Smoothies and whole black raspberries are the best forms of vitamins, minerals, and antioxidants that you can consume. It is also necessary to maintain a balanced diet because the overconsumption of black raspberries can cause an imbalance within the body.
FAQ
1. Black Raspberry vs. Blackberry, What Is the Difference?
The easiest way to tell the difference between the two is by the core, where the stem attaches to the berry. Blackberries will always have a white core, whereas black raspberries are hollow in the center (just like raspberries). … Blackberries are usually more abundant, with bigger.
