Another berry that deserves more attention and love are the raspberries. Sure, they are almost everyone’s favourite given their attractive candy like and playful appearance. Raspberries come in different colours which make them more interesting. Red raspberries are the most common and but there are also black, yellow and even purple raspberries.
These delicious fruits can be used as jams, preserves and even sauces – and if you are a Nigella Lawson, you will find them time and again in her heavenly desserts. But anyway, other than being figuring in the Kitchen Goddess’ recipes, the raspberry – like the strawberry and blueberry is loaded with vitamins and compounds, making them the fruit pretty inside and out.
Raspberries are rich in Vitamin C with about 30 mg/cup and is also an excellent source of dietary fiber. Other minerals that can be found in abundance in the fruit are manganese, iron, folic acid and some properties of the B vitamins 1 -3.
Also, with an ORAC oxygen radical absorbance capacity) measurement of 4900/100 grams, the raspberry is included in the list of top fruits and veggies with high anti-oxidant properties. Further, the fruit is rich in ellagic acid – a phyto chemical that helps in preventing cancer. Take note as well that cooking does not destroy the acid and thus, even raspberry jams are great.
And although more research needs to be done on the health benefits of regular raspberry consumption, initial studies are promising, given that it can help in cases such as diabetes, allergies, age-cognitive decline and inflammations to name a few.
Amazing isn’t it? Who would have thought that such good tasting berries could pack so much nutrients?