Raspberries are vibrant beautiful red-coloured, exquisite and delicate fruit. But these delicate fruits are a powerhouse of untold health benefits. Raspberry is a rich source of nutrients, minerals and vitamins. When included in your daily diet, it can help reduce risk of a number of diseases such as obesity, cancer, cardiovascular diseases, and enhance fertility.
Raspberry Health Benefits:
* benefits of raspberry  
Not only are raspberries delicious to eat, they are also brimming with nutritional benefits which make them excellent for overall health. They are a rich source of vitamins, fiber and contain phyto-chemical compounds which serve as an antioxidant.
Amazing Raspberry Health Benefit Tip
The health benefits of raspberry fruits are as follows:
*Macular regenerative properties
Raspberries protect eyes from macular degeneration because of their high content of anti-oxidants.
Raspberries have a significant amount of antioxidants which are useful in preventing cancer, heart disease and macular degeneration of eyes.
*Anti-inflammatory properties
Raspberry prevents damage to the cell membranes and other components, reducing fungal and bacterial growth in the body.
It also reduces allergic reactions due to anti histamic action.
They reduce fever, diarrhoea, relieve bladder and prevent urinary tract infection.
*Obesity
Rheosmin is the raspberry ketone that is found in raspberries.
The raspberry ketones increase metabolism in our fat cells by increasing enzyme activity, oxygen consumption and heat production in certain types of fat cells.
By boosting fat metabolism, there are dim chances of fats to deposit in our cells. This leads to using up of stored fats.
Fat metabolism also leads to reduction of pro inflammatory messaging molecules that are produced by our fat cells.
*Healthy tissues and blood vessels
Vitamin C in raspberries is necessary for growth and repair of the cells in the body.
It aids the body to make and repair cells of the skin, bones, ligaments and blood vessels.
*Manganese
Manganese is abundant in raspberries. This mineral makes up the compound called superoxide dismutase which fights free radicals.
It also decreases premenstrual syndrome, improves bone health, decreases arthritis pain and provides protection against low density lipoprotein cholesterol in diabetes.
*Controls diabetes
Raspberries have a low glycemic index which results in carbohydrates breaking up slowly and thus slows down the release of sugar in the blood.
This causes a low demand of insulin from the body and is beneficial for diabetic patients.
It helps to lower the risk of developing diabetes.
*Raspberry leaves
Tea made of raspberry leaves regulates periods, relieves cramps and encourages speedy child birth.
It also fortifies mother’s milk.
The leaves cure sore throat and other digestive disorders.
It also tones the reproductive system.
So do make sure that you include raspberries in your daily diet. Enjoy these amazing health benefits of raspberry fruits.
Raspberry Skin Benefits
*Antioxidants-rich
Raspberries come with a very high content of antioxidants. It is a well-known fact that antioxidants make your skin age slowly.
Raspberries have 10 times the amount of antioxidants found in tomatoes.
*Beautiful complexion
Red raspberries contain anthocyanins, the nutrients which are extremely essential for maintaining a youthful skin and a beautiful complexion too.
They lend the beautiful color to raspberries and can do the same to you too.
Anthocyanins also help you fight against bacteria and fungi.
 *Tightens skin
The leaves of red raspberries are famous all over the world for their skin-tightening properties.
It also has astringent properties for toning the skin.
Raspberry Hair Benefits
*Hair loss
Raspberries are full of B vitamins.
These are essential when it comes to taking total care of your hair right from reducing hair fall, to lesser graying and better growth.
*Hair growth
Raspberries have a good content of folic acids which are brilliant for inducing hair growth.
*Hair shine
Biotin is found in abundance in raspberries.
These are vital when it comes to hair health as they give good shine to your hair.
*Healthy scalp
Raspberries have good amount of Vitamin C.
Vitamin C is found to be really beneficial in promoting a healthy scalp.
Now that you know how raspberries can be beneficial to your skin and hair, here is a small guide to help you select, store and use raspberries.
How to Select?
Always look for fresh raspberries and fully ripe ones because they don’t ripen after they are picked.
Look for plump and slightly soft raspberries.
As for the color, the deeper the better; so always look for raspberries that are deep in color. It also indicates that the fruit is fully ripe.
Try and buy organically-grown raspberries.
Do not buy overripe raspberries.
Avoid packaged raspberries but if you must, then see that they are not packed very tightly. This might crush them.
*Weight management
Eating raspberries helps to maintain a healthy weight in several ways.
It is rich in soluble fiber that provides a sense of fullness which halts from over eating.
The carbohydrates in this fruit are released slowly. This prevents sudden increase and decrease in blood sugar levels which helps to control hunger and cravings.
They are low in calories and are rich in soluble fiber which keeps the stomach full and reduces regular hunger pangs.
*No Cancer Risk
Raspberries are known to contain about 10 times more antioxidants as compared to tomatoes. The high levels of antioxidants in the fruit make it an incredible cancer fighting fruit. This is because antioxidants help protect cells from the damage caused due to unstable molecules referred to as free radicals. Raspberries are also known for ellagic acid as an ingredient. It is a potent anti-carcinogenic compound which helps in preventing dangerous diseases such as cancer.
*Eating Tips
Raspberries are best eaten fresh.
Wash them well with water before eating.
You can also add raspberries to fruits salad.
You can add fresh raspberry to cereals as well.
Add raspberry to plain yogurt or vanilla yoghurt. You can either blend it with yogurt or simply have it atop yogurt.
*Simple and Delicious Recipes Using Raspberries
Raspberry is one of the most delicious-looking fruit. Apart from its immense health benefits, it can be used in dishes in a variety of ways. So here are few delectable ways of eating your raspberries.
*Raspberry smoothie
Ingredients:
Half cup raspberries (fresh or frozen)
Half cup yogurt (fat or non-fat)
One cup of orange juice
One banana
Honey to taste (optional)
Raspberries, plucked soft and sweet, are the most delicate of fruits. This makes them perfect for home gardens.
In a national survey consumers picked raspberries as their 2 fruit, just behind strawberries. Why?
It’s the uniquely wonderful raspberry flavor: sweet, tart, and delicious. The explosion of flavor throughout your tongue makes these berries almost inconceivable to resist.
Growing raspberries is relatively easy, and very rewarding for they produce the most fruit for the amount of work involved.
Raspberries come in red, black, purple, and golden. Golden raspberries are sweeter than the other varieties.
In the United States, about 90% of all raspberries sold come from Washington, California and Oregon.  In Canada, the province of British Colombia produces about 80% of all raspberries sold in Canada.
There are over 200 species of raspberries. They also may produce in spring, fall, or be ‘everbearing’. The plants are very hardy, and there are really just a few tips to growing raspberries successfully. And,The health benefits of raspberries include:
* They do not have any fat, saturated fat, sodium or cholesterol.
*They are high in fiber, vitamin C, potassium and folate. Raspberries contain about 50% of the recommended daily allowance of vitamin C. Some of the fiber in raspberries is soluble fiber in the form of pectin, which lowers cholesterol.
*Raspberries are antioxidant powerhouses. Antioxidants are protectors of the body, a shield to fend off free radicals that cause damage to our cells.
*They are low in calories.
*They can help lower high blood pressure.
*Raspberries are also a good source of iron and folate (which is used especially in treatment of low red blood cells or anemia).
*The berries contain a natural substance called ellagic acid, which is an anti-carcinogenic (cancer-preventing) compound.
*They have an anti-inflammatory property that may help to reduce inflammation of the joints.
*Raspberries are also thought to contain compounds which are important towards having a healthy vision. The substance that appears to be responsible for this is called lutein.
Blueberries seem to make it to the top of almost every superfood list and for good reason. They contain large amounts of phytochemicals such as polyphenols that trigger antioxidant activity that may help to prevent cancer and cardiovascular disease.
They're also low in calories and add vitamin C, vitamin E and fiber to your daily diet.
The phytochemicals found in blueberries (flavonoids, anthocyanidins, phenolic acids, and tannins) prevent and repair cellular damage done by free radicals. Laboratory studies show the chemicals in blueberries may also prevent cancer by slowing down the growth of cells, and reducing inflammation.
The phytochemicals may also be able to improve some of the risk factors for cardiovascular disease. Laboratory research with rats suggests blueberries may specifically help to decrease abdominal fat, triglycerides and cholesterol.but more research is needed in humans.
You'll find blueberries in the produce section of your local grocery store and in the freezer section. You can add blueberries to a bowl of oatmeal or yogurt. You can use blueberries as an ingredient in breakfast muffins, or just enjoy fresh blueberries as a snack.
If you're going to use blueberries in recipes, be sure to look for healthy recipes that also include whole grains, other fruits and healthy oils such as canola oil. Watch out for excessive amounts of sugar and unhealthy fats.
*Red Raspberries
Red raspberries (Rubus idaeus) are native to Asia Minor (where they grew wild in a region near Mount Ida) and North America. Some red raspberry varieties are distinguished by their ability to initiate flower buds on primocanes during their first summer and produce fruit that fall. Cultivars with this growth habit are known variously as "everbearing," "fall-fruiting," or "primocane-bearing" raspberries, and are being widely used as a means of extending the fresh fruit marketing season.
*Black Raspberries
Black raspberries are native to North America. Black raspberries (affectionately known as “Blackcaps” by growers) are not as winter hardy as red raspberries and they are more susceptible to diseases. In addition, black raspberries are less productive than are red raspberries. Nevertheless, black raspberries impart a unique flavor to many products, and substantial quantities are produced commercially in western Oregon.
According to a study at the University of Pittsburgh School of Medicine, published in the "Journal of Biological Chemistry" in 2007, reported that black raspberry extract killed leukemia cells in cultures while sparing healthy cells.
Note: Because of the lack of scientific information regarding side effects or dosages, it's recommended that individuals with leukemia consult with their doctor / healthcare provider before consuming black raspberry extract or black raspberries.
Raspberry Calories - 
How Many Calories in Raspberry

Raspberry calories 1 cup?

*There are approximately 64 calories in 1 cup of raspberries.

*There are approximately 130 calories in 1 cup of unsweetened frozen raspberries.

*There are approximately 234 calories in 1 cup of cooked or canned raspberries.

*There are approximately 15 calories in 1 ounce (28g) of raspberries.
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