What is useful about raspberries – 8 facts based on science

Raspberries are a perennial plant with red, edible berries that have a sweet but tart taste, and also contain important minerals, vitamins and antioxidants.

The rich composition determines the beneficial properties of raspberries for humans. They reduce the risk of diseases from the cardiovascular and endocrine systems, help to normalize body weight, improve skin condition, and mitigate the course of inflammatory joint lesions.

Raspberries are recommended for pregnant women to prevent complications, as well as for children in the first years of life.

8 useful properties

Below are 8 main facts about the benefits of raspberries for our body, which are scientifically confirmed.

1. Rich composition

Raspberries are a low–calorie berry (52 calories per 100 grams) that contains the following nutrients (per 100 grams):

Raspberries also contain small amounts of vitamin A, thiamine and calcium.

The main advantages of the berry are the content of a large amount of vitamin C (regulates metabolism and the work of the immune system , improves the condition of the skin) and dietary fiber (necessary for the smooth functioning of the gastrointestinal tract).

2. Antioxidant effect

Raspberries contain a lot of antioxidants – special substances that block oxidative stress and the effects of free radicals on all cells of the body.

It is with oxidative stress, according to according to the latest scientific data, the development of malignant tumors, type II diabetes mellitus, as well as cardiovascular diseases is associated.

The main antioxidant substances in raspberries are ellagic acid, quercetin and vitamin C.

Follows mark that has almost the same "antioxidant potential" strawberries and blueberries .

Employees of the Illinois Institute of Technology (USA) proved that fresh raspberries, as well as extracts based on them, have a pronounced anti-inflammatory effect (inhibit chronic inflammation and contribute to an increase in life expectancy), and are also effective in preventing type II diabetes, obesity and cancer.

3. Reduction of blood sugar

Raspberry contains a lot of fiber and has a fairly low glycemic index, which allows it to be included in the diet of people with diabetes mellitus.

Numerous foreign studies demonstrate that the berry helps to control blood glucose levels in the presence of various pathologies of the glycemic background.

For example, in experiments on rodents installed that raspberries not only reduce blood glucose levels (by 15-19%), but also increase the sensitivity of peripheral tissues to insulin.

According to the data scientists from the USA, raspberry consumption is also associated with a rare incidence of obesity and liver hepatosis (these deviations are companions of type II diabetes mellitus).

4. Fighting cancer

The pronounced antioxidant potential of raspberries allows it to be used for the prevention and treatment of malignant neoplasms.

Experimentally installed that raspberry berries reduce the likelihood of malignant degeneration of cells of the following organs:

• Colon;
• Rectum;
• Prostate gland;
• Mammary glands;
• Oral mucosa.

Studies also confirm the effectiveness against cancer:

• Stomach ;
• Ovaries ;
• Liver .

According to the data Czech specialists, other berries, such as strawberries and blackberries, have a similar effectiveness.

5. Relief of arthritis and other joint diseases

According to the data American scientists, raspberries contain anti-inflammatory substances that can reduce the severity of symptoms of arthritis and other diseases of the musculoskeletal system.

Experiments on rats demonstrate that eating raspberries not only reduces the intensity of pain, but also contributes to a less severe course of arthritis.

Just like claim experts from Portugal, ordinary raspberries reduce swelling and prevent destructive lesions of the articular surfaces of bones.

6. Weight Loss Aid

Raspberries are a low–calorie product containing a lot of water, as well as fiber , which is an important element of nutrition aimed at reducing body weight.

An additional role is played by special chemicals – ketones contained in berries.

According to the data experiments on mice, ketones reduce the rate of fat gain. Similar data were received in the course of conducting research on humans.

7. Improvement of the skin condition

Raspberry contains organic acids, as well as vitamins A, C, E, which maintain the elasticity and moisture of the skin, prevent the formation of wrinkles.

In this case, the main role belongs to ascorbic acid, which regulates collagen synthesis.

Antioxidants play an equally important role in maintaining skin health. According to the data of Polish researchers, antioxidants provide prevention of early involutive skin changes.

In this case, the berry can be used not only inside. Raspberry face masks are widely used in cosmetology, as well as all kinds of creams and lotions.

8. Benefits for children and pregnant women

Raspberries are an extremely useful berry for the child's body. Thanks to special composition , she:

1. Ensures balanced and proper development of all organs and tissues of the body.
2. Improves the functioning of the digestive system. Adequate motor skills and full absorption of nutrients are the key to healthy growth and development.
3. Strengthens the immune system. The child's body becomes more resistant to various external infectious agents (fungi, viruses, bacteria).

It is recommended to introduce raspberries into the child's diet gradually, starting with 1-2 berries per day at 12-13 months of life.

Raspberries are also recommended to be included in the diet of women during pregnancy, as it improves the functioning of the digestive system, prevents the development of infectious diseases from the body of the mother and fetus, improves blood supply to the organs of the reproductive system.

Harm and contraindications

In some cases, raspberries can cause harm to our body. Side effects, and at the same time contraindications, include:

1. Allergic reactions. Allergopathology, as a rule, has a pronounced systemic character (anaphylactic shock, angioedema).
2. Exacerbation of chronic diseases of the digestive tract. Raspberries irritate the mucous membranes of the gastrointestinal system (due to the presence of extraactive substances in the composition) and can worsen the course of gastritis, duodenitis, peptic ulcer of the stomach and duodenum.

How to use it correctly?

Below are the answers to the most common questions about taking raspberries:

1. Method of administration and daily rate. The most useful way to eat raspberries is fresh. The recommended daily allowance is from 30 to 200 grams of berries per day.
2. Reception time. Raspberries are best eaten in the middle of the day, together with other berries, vegetables or fruits. You should not eat a lot of berries in the morning (they can provoke an exacerbation of chronic pathologies of the gastrointestinal tract) and in the evening (they cause overload of the digestive system and problems with going to bed).
3. Combination. Raspberries are perfectly combined with dairy products (milk, kefir, cottage cheese, semtana), can be used to make yoghurts, cocktails. It is often used as part of vegetable salads (with pears, apples, kiwis). Raspberries also go well with other berries, especially strawberries, blackberries, gooseberries.
4. Storage. Raspberries are a perishable product. Fresh berries should be stored in the refrigerator for no more than 48 hours, after which they are not subject to consumption.
5. The difference between berries of different colors. Yellow raspberries have fewer antioxidants than red raspberries, but more sugar. Black raspberries have a maximum concentration of biologically active components, therefore, they are more valuable. Wild varieties contain more valuable substances than garden varieties.
6. Application of essential oil. Raspberry oil also has medicinal properties and is used to relieve allergic diseases, strengthening the immune system and reducing the risk of developing pathologies from the cardiovascular system. Raspberry seed oil is widely used in cosmetology: it increases the moisture and elasticity of the skin.

How to save for the winter?

There are many ways to increase the shelf life of berries:

1. Freezing. It is the most preferred storage method. Frozen raspberries retain the maximum amount of vitamins, antioxidants, macro- and microelements, and also practically do not change the taste.
2. Drying. The amount of fiber and carbohydrates in dried raspberries is several times higher than in fresh ones. At the same time, the vitamin and mineral composition remains almost unchanged. It is necessary to limit the consumption of dried berries in the presence of obesity and diabetes mellitus.
3. Options with excess sugar. Jam, as well as raspberries mashed with sugar, contain a huge amount of simple carbohydrates, but the volume of valuable substances is reduced. These dishes are contraindicated for people with diabetes mellitus and other pathologies of the glycemic background, obesity.

Proper freezing

To properly freeze raspberries, you need

1. Sort the berries, rinse thoroughly. Dry it.
2. Transfer to any flat surface (baking tray, tray, board) and place in the freezer for 3-6 hours.
3. Then the berries can be poured into a bag or container and left in the freezer.

Proper drying

The drying process is simple:

1. Select, rinse thoroughly and dry the berries.
2. Put the raspberries on a baking sheet in the oven and dry at 50 degrees for about 2-4 hours. The oven door should be half open.

5 cooking recipes

Below are 5 popular raspberry-based recipes.

1. Compote

Ingredients:

• 800 grams of raspberries;
• 50-250 grams of sugar (to taste);
• 3 liters of water.

Cooking scheme:

1. Carefully select raspberries, rinse with cold water.
2. Boil water in an enameled saucepan. Add sugar.
3. Cook the composition over low heat for 1 to 5 minutes until the sugar is completely dissolved.
4. Arrange the raspberries in sterilized jars (800 grams per 1 piece).
5. Pour the berries with boiling water and sugar. Close with metal lids, roll up.
6. Put the jars to cool down with lids.

2. Morse

Needed:

• 400 grams of raspberries;
• 1 lemon;
• 10 grams of mint leaves;
• 100 grams of sugar;
• 1 liter of water.

Recipe:

1. Rub the raspberry pulp through a sieve. Strain the juice and put it in the refrigerator (it will no longer be needed).
2. Pour the remaining raspberries with water (1000 ml), add grated lemon zest and sugar. Put it on the fire.
3. Bring to a boil and simmer for about 5-7 minutes. Add the mint and mix.
4. Strain. The dish is ready.

3. Tea

Ingredients:

• Dried leaves, branches, stems of raspberries – 1 tbsp. l.;
• Fresh berries – 1 tbsp. l.;
• Lemon – to taste;
• Sugar – to taste;
• Water – 450 ml.

Cooking:

1. Pour all the ingredients into any container.
2. Pour boiling water, mix thoroughly. Let it brew for about 10-15 minutes.
3. Strain, pour into cups.

4. Marshmallows

The following ingredients will be required:

• 1 kg of raspberries;
• 100 grams of sugar;
• 1 sprig of mint;
• 2 tsp powdered sugar.

Cooking scheme:

1. Chop the raspberries by passing through a sieve or using a blender. It is necessary to remove all the bones.
2. Add sugar, mix thoroughly.
3. Put the resulting mashed potatoes on the fire. Simmer for about 10-15 minutes.
4. Cover the baking sheet with baking paper, grease with vegetable oil. Pour out the hot raspberry puree (layer thickness is 7-8 mm).
5. Dry the future pastille in the oven at a temperature of 60-80 degrees for about 8 hours, outdoors for up to 4 days.
6. Separate the resulting pastille from the paper, sprinkle with powdered sugar and mint.

5. Jelly

Ingredients:

• 2000 grams of raspberries;
• 2000 grams of sugar;
• 100 ml of water.

Recipe:

1. Pour the raspberries with water and simmer for about 10 minutes.
2. Mash the berries (until mashed). Then rub the mass through a sieve (using a spoon).
3. Add sugar and simmer for another 40-50 minutes. The film should be removed every 5-15 minutes.
4. Pour the mass into glass containers and leave to cool. You can pour the composition into sterilized jars and roll it up immediately.

Conclusion

1. Raspberries contain many antioxidants, vitamins (especially C and K) and minerals.
2. With regular use, it strengthens the immune system, improves the aesthetic qualities of the skin.
3. The berry also prevents a number of diseases of the endocrine, cardiovascular and oncological profile, helps to reduce body weight.
4. Raspberries are recommended to be consumed during pregnancy in order to prevent pregnancy complications, as well as in the first years of the baby's life.