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by inKin
26 Jan

The Best Superfoods - A to Z: R is for Raspberries

Raspberries are among the most popular berries worldwide. Black, red, purple and golden, fresh and frozen - no matter! They are full of nutritional benefits for your health, skin, and hair.

Raspberry took its name from the Anglo-Latin word raspise which means "a sweet rose-colored wine". This rose-colored berry is a delicate addition to plenty of dishes, both sweet and savory and like most of the berries is an excellent source of vitamins and minerals. Just imagine - one cup of raspberries is enough to get more than half of your daily amount for vitamin C and to boost your immune system. And what could be more important nowadays?


Nutrition Facts or Good Things Come in Small Packages

Good things come in small packages. This saying is more than true when we are talking about raspberries. Rich in fiber, Vitamin A and B6, calcium, zinc, magnesium, copper, and several other minerals, raspberries undoubtedly deserve a space in your diet. Besides being a superb source of vitamin C, raspberries are also packed with other powerful antioxidants - ellagic acid and anthocyanins.

This superfood is also low in carbohydrates - 1 cup of raspberries contains only 15g of carbohydrates. In fact, more than half of these carbohydrates are coming from fiber, and the remaining part from natural sugar.  

Just like other berries, raspberries are water-dense and hydrating. More than 85% of raspberries is water, making it a low-calorie food. One cup of red raspberries contains only 64 calories along with a huge nutritional punch.


 A cup of raspberries also contains:  

  • 14.7 grams of carbs
  •  8 grams of fiber 
  • 1.5 grams of protein 
  •  0.8 grams of fat 
  • 54% of the Recommended Daily Intake (RDI) for vitamin C
  • 41% of the RDI for Manganese
  • 12% of the RDI for the Vitamin K
  • 4-7% of the RDI for the vitamins E and B 
  • 4-7% of the RDI for Iron, Magnesium, Phosphorus, Potassium and Copper 


Health Benefits 


Boosting Skin Health 

Do you know which is one of the most famous components of skincare products? The answer is - ANTIOXIDANTS! Antioxidants are often called the "fountain of youth" by skincare companies as they help correct the aging signs and boost the skin's rejuvenation processes. The reason is that antioxidants protect the cells from UV damage, pollution and other environmental damages.  Raspberries are a great source of this magical component, especially Vitamin C, which is among the most studied antioxidants. 


Fighting Cancer

Several studies have shown that the daily intake of black raspberries prevents cancer risk or slows its development. This is again due to the high level of antioxidants in raspberries. Do you wonder how antioxidants protect from cancer? According to the National Cancer Institute antioxidants protect the body from cell damage caused by free radicals. 


Regulating Blood Sugar 

Raspberries may help to regulate blood sugar. Though most people living with diabetes are often recommended not to eat fruits because of the sugar level, the consumption of red raspberries, on the contrary, is lowering the level of glucose in the blood. This is because of the amount of soluble fibre in them, which slows down the speed at which sugar is released into the blood. 


Preventing Cardiovascular Diseases

Raspberries have long been used in traditional medicine to improve the cardiovascular system's functions. Several recent types of research have shown that by including raspberries into your daily diet, you are doing a huge favor to your cardiovascular system as raspberry consumption decreases arteries' stiffness.  


Supporting the Brain 

Raspberries support brain longevity and health due to the high amount of antioxidants and anti-inflammatory chemicals. These components protect brain cells from damage and age-related memory loss and improve coordination and mood. 


Buying and Storing Tips 

The best time for buying raspberries is in midsummer through the fall. These berries are fragile; that is why it is better to buy them fresh and plump and consume quickly. The raspberries can stay fresh and juicy in the refrigerator for up to 2 days. However, if you are a raspberry fan and want to use it throughout the year - no worries. As no nutrients are lost during the freezing process, buy the frozen ones or freeze them yourself. Raspberry freezing is quite an easy process. Wash them, remove the water with a paper towel, put them on a tray, and place it in the freezer for several hours. Once they are frozen, put them in the container and store them in the freezer. 


Raspberry Sauce to Serve with Meat

Have you ever tried raspberry sauce with beef steak or pork? The combination of sweet and savory flavors turns any kind of everyday dish into a special-occasion and colorful meal.  



  • 2 cups of fresh or frozen raspberries
  • 1/2 cup of icing sugar
  • 1 tablespoon water /optional/
  • 2 teaspoon lemon juice 
  • 1 pinch salt 
  • 1 tablespoons cornstarch
  • 1 teaspoon balsamic sauce 


  • Mix all the ingredients and cook on low heat for 10 minutes. 
  • Remove from the heat and blend all the ingredients. 
  • Refrigerate until chilled.




Photo Credit: Depositphotos

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