Raspberries: Benefits and Side Effects

Raspberries are known for their colorful and delicious flavor. The fruits can be enjoyed all year round, fresh or frozen, and pack a good nutritional profile. Raspberries come in four different colors: red, black, gold, and purple. These highly nutritious gems are versatile and can be blended in smoothies or added to morning cereal, or eaten as they are. Below, you’ll find all the information about raspberries, including their health benefits and potential side effects.

Raspberries Are Highly Nutritious

One cup (123 grams) of raspberries packs plentiful nutrients, including:

  • Carbs – 14.7g
  • Protein – 1.5g
  • Fiber – 8g
  • Calories – 64
  • Vitamin C – 54 percent of Reference Daily Intake (RDI)
  • Vitamin K – 12 percent of RDI
  • Manganese – 41 percent of the RDI
  • Vitamin E – five percent of the RDI
  • B vitamins – 4-6 percent of the RDI
  • Potassium – five percent of the RDI
  • Copper – six percent of the RDI
  • Magnesium – seven percent of the RDI
  • Iron – five percent of the RDI

As is evident from the chart above, raspberries provide high levels of fiber, packing 8 grams in one cup and over 50 percent of the RDI for vitamin C.

May Improve Blood Sugar

Raspberries are low in carbs and high in fiber, a great combination for anyone looking to balance their carb intake. With a cup containing just 14.7g of carbs and 8g of fiber, raspberries are unlikely to raise blood sugar.

Scientific data shows that raspberries may lower blood sugar and improve insulin resistance. Moreover, raspberries are rich in tanning, a compound that blocks alpha-amylase, a digestive enzyme that’s responsible for breaking down starch. By blocking this component, carbs absorption after a meal is reduced, lessening the impact on your blood sugar.

May Help in Disease Prevention

The high antioxidant levels in raspberries can help protect cells from damage by free radicals, the unstable atoms that destroy your cells. Damage by free radicals may contribute to early aging, cancer, arthritis, heart disease, and many other conditions.

By eating raspberries regularly, you pump your body with antioxidants which makes the free radicals harmless. Black raspberries contain the richest levels of antioxidants followed by red and then golden varieties.

May Promote Healthy Skin

With just a cup of raspberries supplying your body with more than half of the recommended daily intake, raspberries can help you look younger. Vitamin C is essential to collagen production, a protein that makes up 75 percent of your skin. Collagen decreases with age, causing your skin to sag or wrinkle.

By taking raspberries, you help replenish collagen composition, hence slowing down skin aging. In addition to that, raspberries are rich in antioxidants, particularly anthocyanins, which help maintain youthful skin.

May Promote Weight Loss

Raspberries are made up of more than 85 percent water, with a cup supplying only 64 calories and 8 grams of fiber. This makes it a filling and low-calorie snack. Plus, they are naturally sweet, satisfying your sweet tooth without the bad sugars.

May Contain Cancer-Fighting Properties

Antioxidants play a big role in keeping harmful cancer cells from growing. Thanks to raspberries, you can increase your antioxidant levels with ease. Berry extracts have been found to not only block the growth of cancer cells but also destroy them.

Another research shows that the phytonutrients in raspberry, like ellagitannins, can help kill cancer cells by activating programmed cell death or apoptosis.

Raspberries Can Boost Your Memory and Brain Function

Raspberries lower oxidative stress, which is an imbalance between the production of cell-damaging free radicals and your body’s ability to fight off their harmful effects. Oxidative stress is a leading factor in causing diseases like Parkinson’s and Alzheimer’s.

By regularly taking raspberries, your brain and memory become sharper. The berries also contribute to clearing out toxic proteins from your brain that can lead to brain dysfunction. Additionally, the flavonoids in raspberries can improve mood and coordination.

May Help Boost Digestion

Due to their high-water content, raspberries can help promote a healthy digestive tract and prevent constipation. They also supply adequate fiber contents, which promotes regular bowel movement, a process that’s crucial to the daily excretion of toxins.

Better Eye Health

The antioxidant zeaxanthin has been found to help filter out harmful blue light rays. These antioxidants are found in plenty in raspberries and may contribute to protecting the eyes from issues like age-related macular degeneration (AMD), a condition that leads to vision problems in older people.

Potential Side Effects of Raspberries

Raspberries are generally safe for most people when eaten as a fruit. As of this writing, there is no sufficient evidence on the potential side effects of raspberry. But, as a precaution, don’t overeat these delicious berries to avoid some unpleasantness that may result from excessive eating.


Please enter your comment!
Please enter your name here