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Raspberries: Why Should You Add this Fruit to Your Diet?

Updated on May 9, 2019
Mahogany Speaks profile image

Mahogany Speaks is a nurse with 20 yrs of exp. in healthcare & 14+ yrs in Blogging. She has an MBA in HCM & owns an article writing svc co.

Raspberries have many health benefits.
Raspberries have many health benefits. | Source

Raspberries are a tiny fruit that is big on health benefits. Though it may not be clear where raspberries truly originate, different variations of the fruit are available in Asia, Europe, South America and North America (The United States and Mexico) and, you can find them at your local grocery store.

Raspberries are rich in color vitamins, minerals, and antioxidants including:

  • Vitamin B-6, C, E, and K
  • Folate
  • Potassium
  • Phosphorus
  • Zinc
  • Magnesium
  • Zinc
  • Copper

Raspberries Reduce Risk for Cancer

Raspberries contain the right blend of critical vitamins and minerals that help to decrease the risk of cancer. Did you know that raspberries have some of the highest levels of cellular antioxidant activity among 25 fruits commonly consumed in the United States? Researchers believe that black raspberries have a unique ability to suppress the production of a protein which promotes tumor growth while other studies demonstrate that raspberry rich diets may even reduce mutations commonly seen in mice with cancer. You might be thinking that while this is excellent news for mice, what does this mean to me? This finding gives testimony to raspberry's antioxidant properties of raspberries, signifying their ability to fight against cancer-causing agents as well as preventing cancer-causing cells from transitioning into that of cancer.

Raspberries are a Natural Anti-Inflammatory Food

Do you suffer from chronic inflammation? A poor diet can sometimes exacerbate conditions like rheumatoid arthritis in the body. Changing your diet can be a wonderful, natural method to reduce inflammation in the body. Studies show that raspberries can assist in the management of rheumatoid arthritis. If they are not on your list of natural remedies for inflammation in the body which can lead to chronic pain, you should incorporate them into your dietary regimen.

Also, raspberries protect the colon lining of individuals who suffer from ulcerative colitis.

Raspberries Can Help to Control Blood Sugar After Meals

Raspberries may also prove beneficial to those seeking to naturally decrease the absorption of carbohydrates that can contribute to hyperglycemic responses in the body following a meal. Raspberries contain phenolic compounds which have the ability to reduce intake of complex starches, ultimately assisting in creating a hypoglycemic effect. This hypoglycemic effect is especially beneficial to those who are looking to reduce their risks for type 2 diabetes, further enhance treatment or improve weight loss efforts.

Raspberries Boost Energy

Are you dragging these days? This tiny fruit can boost your metabolism and contribute to a spike in energy.

Raspberries may prove beneficial to those trying to lose weight.
Raspberries may prove beneficial to those trying to lose weight. | Source

How to Select and Store Raspberries

Raspberries are available from mid-summer through early fall. Some experts recommend that you not purchase raspberries within two days of use, however if you keep them in the refrigerator, they can last upwards of five days.

  1. Select fully ripe and firm raspberries that are deep and rich in red color.

  2. Stay away from soft, mushy, and molded raspberries (avoid furry fruit).

  3. Since raspberries are highly perishable it is recommended that they don't sit around too long in your home in the fridge. Again, you may be able to keep them for upwards of five days under the "best" conditions.

Raspberry Snack Ideas

Raspberry Snack Ideas

Raspberries can be a wonderful addition to any meal or snack including any of the following:

  • Yogurt

  • Cereal

  • Ice Cream

  • Topping on Pancakes or Waffles

  • Smoothie

Raspberry Smoothie. Banana is optional but is great for those who prefer a thick smoothie.
Raspberry Smoothie. Banana is optional but is great for those who prefer a thick smoothie. | Source

Favorite Raspberry Smoothie

Raspberry smoothies are an excellent option for breakfast or even as a snack. Here's an easy to follow recipe.

Raspberry, Strawberry and Banana Smoothie

  • 1 Medium Banana, Chopped
  • 1/2 cup Raspberries
  • 1/2 cup Strawberries, Chopped
  • 8 oz Unsweetened Almond Milk
  • 1/2 cup Blueberries
  • 1/3 cup Ice, Chips (not cubes)
  • 1 Tbsp Honey, Optional
  • 1 teaspoon Cinnamon, Optional


  1. In your blender, add the chopped banana, strawberries, blueberries and raspberries.
  2. Pour in almond milk.
  3. Add ice chips and optional ingredients
  4. Using smoothie setting (or pulse) blend for approximately one minute until all ingredients become one.
  5. Serve. Add ice for a colder smoothie solution.

Rate This Recipe

5 stars from 1 rating of Raspberry Smoothie

Health Benefits of Raspberries

This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2014 Mahogany Speaks


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