Good things really come in small packages! While raspberries may not be as popular as other berries on the grocery store shelf – such as strawberries or blueberries – when you actually look at how many raspberries can affect your body’s health, you want to go for a carton right away. Raspberry is a small but powerful fruit that can do wonders for your body. But what exactly happens to your body when you eat raspberries? How does so much goodness come in such a small package?
We spoke to some registered dietitians to determine why eating raspberries is good for your body. From the nutritional benefit to satisfying your sweet craving, there seems to be nothing the raspberry can’t do. This is what happens when you eat raspberries with your breakfast (or dessert!), And for even more healthy tips, check out our list of the 7 healthiest foods you can eat right now.
“Raspberries are a nutritious and delicious fruit to support the overall health of your body,” says Amy Goodson, MS, RD, CSSD, LD, author of The playbook for sports nutrition. “Raspberries are rich in many essential nutrients your body needs, including fiber, vitamin C, vitamin E, manganese and vitamin K. The nutrients in raspberries support your immune system and digestive tract, while also acting as anti-inflammatory and antioxidant agents.”
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“Raspberries are super healthy and very tasty,” says Lisa R Young, PhD, RDN, author of the book Finally full, finally slim. “It contains many antioxidant vitamins C, ideal for immune health and exactly what we need right now. It contains mineral potassium which can help lower blood pressure.”
According to the American Heart Association (AHA), the more potassium you eat, the more sodium you lose when you go to the bathroom. Having less sodium in your system can relieve the tension in your blood vessel walls, causing high blood pressure. Raspberries contain 186 milligrams of potassium per cup, which is about 5% of the average daily recommended value.
Here are 20 healthiest foods that lower blood pressure.
“When you eat raspberries, your body gets a huge increase in manganese,” says Megan Byrd, RD of The Oregon Dietitian. “Manganese is known to help keep our skin healthy, support strong bones, reduce oxidative stress, and even regulate carbohydrate metabolism.”
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“They also contain a lot of fiber and relatively few calories, ideal for weight loss,” says Young.
Did you know that raspberries and other berries (blackberries, boysenberries, etc.) contain the most fiber compared to any other fruit? One cup of raspberries contains 8 grams of dietary fiber, which is 32% of the average daily recommended value!
On average, most Americans do not have enough fiber in their diet. The AHA says you should consume between 25 and 30 grams of fiber per day, but the average person only gets about 10 to 15 grams. Eating raspberries with your meal or even with your dessert is an easy and tasty way to promote fiber intake. Like young states, the raspberry makes the best fruit to eat for weight loss through the high-fiber and low-calorie count!
There is a reason why people say that fruit is the candy of nature – it contains a lot of sugar! Fructose, to be exact. Fructose is a sugar derived from fruit plants, so it is important to distribute your fruit during the day and not to overdo it.
Compared to other fruits, however, raspberries still contain little sugar, with only 5 grams of it (compared to an apple with about 19 grams). But it still satisfies the sweet tooth you may have sinking during the afternoon.
“Raspberries are a great way to add nutrients to your diet while satisfying sweet cookies,” says Goodson. “Try using raspberries as a topping of yogurt or salad, in a smoothie, in a muffin, or even alone as a quick refreshing snack.”
“Raspberries contain fairly low sugar and combined with their role in breaking down carbohydrates, make them an excellent food choice for those with diabetes,” says Byrd.
Plus, you don’t always have to have fresh raspberries on hand! This is why berries are the one frozen food you should always have in your freezer.