Raspberry

Baba Raspberry

• Description

Raspberries are small, delicate, and flavorful berries that belong to the Rosaceae family. They are widely known for their sweet-tart taste, vibrant color, and numerous health benefits.

Appearance

• Small, round, and hollow-centered berries.

• Composed of tiny drupelets, each containing a seed, giving them a textured look.

• Colors vary, with the most common being red, but there are also golden, black, and purple varieties.

Flavor & Texture

• Sweet and slightly tart, with a juicy and refreshing bite.

• Soft and delicate, making them highly perishable.

Growth & Harvest

• Raspberries grow on thorny, cane-like bushes that produce fruit in summer or fall.

• Thrive in cool to temperate climates with full sun and well-drained soil.

• Require regular pruning to encourage healthy fruit production.

Uses

• Enjoyed fresh as a snack or in fruit salads.

• Used in jams, jellies, pies, and desserts.

• Blended into smoothies, juices, and syrups.

• Pairs well with chocolate, yogurt, and cheeses.

Raspberry Nutritional Value (per 100g of fresh raspberries)

Raspberries are nutrient-dense, low in calories, and rich in fiber, vitamins, and antioxidants.

Macronutrients

• Calories: ~52 kcal

• Carbohydrates: ~12g

• Sugars: ~4.4g

• Fiber: ~6.5g (26% DV) – excellent for digestion

• Protein: ~1.2g

• Fat: ~0.7g

Vitamins & Minerals

• Vitamin C: ~26.2mg (29% DV) – boosts immunity and skin health

• Vitamin K: ~7.8µg (7% DV) – important for blood clotting

• Folate (B9): ~21µg (5% DV) – essential for cell function and fetal development

• Potassium: ~151mg (4% DV) – supports heart health and muscle function

• Magnesium: ~22mg (5% DV) – aids in nerve function and bone health

• Iron: ~0.7mg (4% DV) – helps oxygen transport in the blood

Antioxidants & Phytochemicals

• Anthocyanins & Ellagic Acid – protect against oxidative stress and inflammation.

• Quercetin & Kaempferol – linked to heart health and potential cancer prevention.

Health Benefits

1. Rich in Antioxidants

• Contain anthocyanins, ellagic acid, quercetin, and vitamin C, which help fight oxidative stress and reduce inflammation.

• May slow aging and protect against chronic diseases like cancer and heart disease.

2. Supports Heart Health

• High fiber helps lower LDL (bad) cholesterol and improve circulation.

• Potassium and magnesium help regulate blood pressure.

• Polyphenols support healthy blood vessels and reduce the risk of cardiovascular disease.

3. Boosts Immunity

• Vitamin C enhances immune function and helps the body fight infections.

• Contains antimicrobial properties that may help combat harmful bacteria.

4. Aids Digestion & Gut Health

• High fiber content supports digestion and prevents constipation.

• Promotes the growth of healthy gut bacteria, improving overall gut health.

5. Helps Regulate Blood Sugar

• Low glycemic index (GI) and high fiber help control blood sugar levels.

• May improve insulin sensitivity, beneficial for diabetes management.

6. Supports Brain Health & Cognitive Function

• Flavonoids and antioxidants help protect against neurodegenerative diseases like Alzheimer’s.

• May enhance memory and cognitive function.

7. Promotes Skin Health

• Vitamin C and ellagic acid boost collagen production, reducing wrinkles and protecting against sun damage.

• Helps combat inflammation and acne.

8. May Aid in Cancer Prevention

• Ellagic acid and anthocyanins have been shown to inhibit cancer cell growth.

• May reduce the risk of certain cancers, including breast, colon, and prostate cancer.

9. Supports Weight Management

• Low in calories but high in fiber, helping you feel full longer and reducing overeating.

• Natural sweetness satisfies cravings without added sugar.