Surely you have heard of the multiple benefits of raspberriesbut did you know that this red fruit can help prevent cancer?
Healthy and nutritious, raspberries have antioxidant compounds that protect cell functions from external aggressions, reducing the risk of degenerative diseases.
In addition, its striking red color, delicate flavor and high vitamin content make it the ideal fruit to take care of our health.
Do you want to vary your diet and include red fruits? I recommend that you continue reading to learn about the anticancer properties and benefits of raspberries.
The health benefits of raspberries
Eating raspberries provides many benefits for our health. Its contributions in vitamins and minerals have nothing to envy to those of oranges, apples or any other fruit.
They are perfect for taking care of our immune system thanks to their high vitamin C content. In addition, they are rich in phytonutrients and antioxidants. able to prevent cancer and other diseases that degenerate the body.
They may also offer protection against stroke, hypertension, diabetes, obesity, coronary heart disease, and some intestinal disorders. For digestion and intestinal regularity, the water and fiber in raspberries help prevent constipation, maintain the balance of the microbiota and eliminate toxins through bile and feces.
Like strawberries, blueberries and blackberries, raspberries belong to the group of red fruits and vegetables of the Rubus genus. They have a unique flavor that mixes a sweet, fresh and acid touch that makes it perfect to consume as desserts, smoothies, with yogurt, in jams and much more.
Raspberries, with 52 kilocalories per 100 g, have a very low caloric density. Its main nutrients are carbohydrates, which are present in the form of fiber, and sugar. Likewise, it is worth mentioning its contribution of vitamin C, with 26 milligrams per 100 g, covering a third of daily needs.
A cup of raspberries (123 g) provides:
- Energy: 64 calories
- Proteins: 1.5g
- Sugars: 5.4g
- Fat: 0.8g
- Sodium: 0mg
- Carbohydrates: 14.7 g
- Fiber: 8g
- Vitamin C: 32.2mg
- Magnesium: 27.1mg
As you see, raspberries are a natural source of essential vitamins and minerals. Apart from vitamin C, it provides B vitamins (folic acid), vitamin A, vitamin E and vitamin K. Regarding minerals, raspberries have high levels of calcium, iron, phosphorus, potassium, zinc, copper, magnesium, and selenium.
What are the benefits of raspberries?
Raspberry contains a wide variety of antioxidants, including quercetin, myricetin and ellagic acid. These components, in combination with their contribution of micronutrients, contribute to the prevention of cancer and other degenerative diseases.
These are the main benefits of raspberries that you should know so you can start integrating them into your diet:
Improve eye health
This superfood contains lutein, an antioxidant component that supports eye health by filtering sunlight, helping to protect the eyes from UVB/UVA rays.
Some scientific studies have shown that raspberries could delay eye agingreducing the risk of vision loss and other diseases associated with age, such as cataracts and glaucoma.
Supports the proper functioning of the digestive system
Both the fruit and the raspberry leaves have been used since ancient times as a natural remedy for good digestion for a long time. Thanks to its composition, antispasmodic properties are attributed to it that help relieve gas, abdominal inflammation and stomach pain.
Furthermore, the fiber raspberry is a great ally to regulate intestinal transitwhich reduces constipation symptoms and promotes a balanced intestinal flora.
Strengthens the immune system
The vitamin C raspberry stimulates our body’s natural defenses, activating them to combat any threat from viruses or bacteria. That is why it is recommended to eat raspberries in times of climate change and thus prevent respiratory diseases such as flu or colds.
Protects cell health
Thanks to its antioxidant power, raspberry is considered an anti-cancer fruit, this is because its polyphenols and other antioxidant compounds neutralize the harmful action of free radicals and external agents that deteriorate cells.
Therefore, this fruit is indicated for the prevention of different types of cancer, including colon, ovarian, prostate and lung.
Likewise, the antioxidants contained in raspberries help slow down the appearance of wrinkles on the skin and prevent neuronal degeneration, which minimizes the risks of suffering from Alzheimer’s, senile dementia and other characteristic diseases of old age.
Raspberries do not have major contraindications, however, Do not exceed the intake of 1 cup a daysince they contain a substance called ketone that when consumed in excess can cause increases in blood pressure, nervousness, anxiety, tachycardia, among others.
If you are on a weight loss regimen, consume this low-calorie fruit as an aperitif or snack, you can even accompany it with yogurt or prepare a smoothie with stevia.
Do you eat raspberries often? Tell me how you like them best?