Raspberry
nutrition facts
Wonderfully delicious and rich
red colored raspberry among
the most popular berries grown all over the world. They are rich source
of many health promoting plant-derived nutrients, minerals, and
vitamins
that are essential for optimum health.
Botanically, the plant is a small shrub belonging to the family
Rosaceae,
of the genus: Rubus.
It grows very well in temperate regions. The exotic berry is native to
Europe but now widely cultivated in many temperate regions all over the
world. Main producers
of raspberries are Poland, United States, Germany, and Chile.
Botanical name: Rubus idaeus.
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| Delicious raspberries!
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Rubus idaeus plant.
Photo courtesy: mat_the_w |
Several subspecies of
raspberries are grown but the
most important modern commercial red raspberry cultivars derive from
hybrids between R. idaeus (European
raspberry) and R. strigosus (American raspberry).
Raspberries have a taste that varies by cultivar, and ranges from quite
sweet to acidic, a feature quite similar to strawberries.
Technically, the whole berry
is an aggregate of small drupe-lets, which are arranged in circular
fashion around a hollow
central cavity. Each small drupelet features small juicy pulp with
single tiny whitish-yellow seed.
Raspberry has conical shape,
weighs about 3-4 g and contains 80-100 drupelets arranged in circular
layers. While the most common type of raspberry (Rubus idaeus) is
red-pink in color, hybrids actually comes in a range of colors
including
black, purple, orange, yellow and white.
Health
benefits of raspberries
-
Delicious raspberries are
low
in calories and saturated fats but are rich source of dietary fiber and
anti-oxidants.100 g berries provide just 52 calories but contain 6.5 g
of fiber.
-
Raspberries have
significantly
high levels of phenolic flavonoid phytochemicals such as anthocyanins,
ellagic acid (a tannin), quercetin, gallic acid, cyanidins,
pelargonidins, catechins, kaempferol and salicylic acid.
Scientific
studies show that these antioxidant compounds in these berries have
potential health benefits against cancer, aging, inflammation, and
neuro-degenerative diseases.
-
Xylitol,
a
low-calorie
sugar
substitute extracted from raspberries. Xylitol contains just 9.6
calories, as
compared to one teaspoon of sugar, which has 15 calories. Xylitol
absorbs more slowly than sugar and does not contribute to high blood
sugar levels; can be helpful in diabetics.
-
Fresh raspberries are excellent source of
vitamin-C, which is also a powerful natural
anti-oxidant. 100 g berries provide 26.2 mg of vitamin C. Consumption
of fruits rich in vitamin C helps body
develop
resistance against infectious agents, counter inflammation, and
scavenge
harmful free radicals.
-
Raspberry contains
anti-oxidant vitamins like vitamin A,
and vitamin E. In addition to the above mentioned antioxidants, is also
rich
in many other health promoting flavonoid poly phenolic antioxidants
such as lutein,
zeaxanthin,and beta
carotene in small amounts. Altogether, these
compounds help act as protective scavengers against oxygen-derived free
radicals and reactive oxygen species (ROS) that play a role in aging
and various disease process.
-
Raspberry has an
ORAC
value
(oxygen radical absorbance capacity) of about 4900 per 100 grams,
crediting it among the top-ranked ORAC fruits.
-
Raspberries contain good
amount of minerals like potassium, manganese, copper, iron and
magnesium. Potassium is an important component of cell and body fluids
that helps controlling heart rate and blood pressure. Manganese is used
by the body as a co-factor for the antioxidant enzyme superoxide
dismutase. Copper is required in the production of red
blood cells.
-
They are rich in
B-complex
group of vitamins and vitamin K. Contain very good amounts of
vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are
function as co-factors and help body in the metabolism of
carbohydrates, protein and
fats.
See the table below for in depth analysis
of nutrients:
Raspberry
(Rubus idaeus),
ORAC Value 4900/100 g,
Nutritive Value
per 100 g,
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient Value |
Percentage of
RDA |
| Energy |
52 Kcal |
2.5% |
| Carbohydrates |
11.94 g |
9% |
| Protein |
1.20 g |
2% |
| Total Fat |
0.65 g |
3% |
| Cholesterol |
0 mg |
0% |
| Dietary Fiber |
6.5 g |
16% |
| Vitamins |
|
|
| Folates |
21 mcg |
5% |
| Niacin |
0.598 mg |
4% |
| Pyridoxine |
0.055 mg |
4% |
| Riboflavin |
0.038 mg |
3% |
| Vitamin A |
33 IU |
1% |
| Vitamin C |
26.2 mg |
47% |
| Vitamin E |
1.42 mg |
9% |
| Vitamin K |
7.8 µg |
6.5% |
| Electrolytes |
|
|
| Sodium |
1 mg |
0% |
| Potassium |
151 mg |
3% |
| Minerals |
|
|
| Calcium |
25 mg |
2.5% |
| Copper |
90 µg |
10% |
| Iron |
0.69 mg |
8.5% |
| Magnesium |
22 mg |
5.5% |
| Manganese |
0.670 mg |
29% |
| Zinc |
0.42 mg |
4% |
| Phyto-nutrients |
|
|
| Carotene-ß |
12 µg |
-- |
| Carotene-α |
16 µg |
-- |
| Lutein-zeaxanthin |
136 µg |
-- |
Selection
and storage
Raspberries
generally available
year round in the stores, however,
they are fresh and plentiful from June till October. In general, the
berries are ready to be harvested when they comes off the receptacle
easily and
have
turned to deep color (red, black, purple, or golden yellow, depending
on the species and cultivar). At the stage when they are supposed to be
the most ripen
and sweetest.
In the store,
select berries that feature shiny, deep red in color with
attached green caps at the top end, firm, plump, free of sand and mold.
Avoid those
that appear dull, sunken or flattened and with mold, bruise or
discolored patches.
Raspberries
are easily perishable fruits; they should only be purchased a few
days prior to use. Just before storing in the refrigerator, sort out
damaged or bruised berries so that they should not spoil others. Place
them in a wide bowl or spread them out on a plate covered with a paper
towel, then cover with plastic wrap.
Raspberries
will keep fresh in the
refrigerator for one or two days. Use them as early as possible unless
otherwise they are frozen and stored in the freezer compartment.
Preparation
and serving methods
To wash Raspberries, dip them in cold water in a large bowl for few
seconds and swish gently few times to remove any sand and insecticide
residues. Gently pat them dry using paper towel or cloth. This method
will also help bring them to normal room temperature, and so
also increases their flavor and enrich taste. Then remove the stems and
caps, if any, by simply pinching off with fingers or using a paring
knife.
Here are some serving tips:
- Fresh raspberry sections are a great addition
to fruit or green salad.
- They can be a great snack between meals.
- Raspberry has also been used in fruit enriched
pastries as in popular danish
pastry.
- Raspberries are a popular addition to dairy
products, as in strawberry flavored ice creams, milkshakes, smoothies,
and yogurt.
Safety
profile
Raspberry may cause serious
allergic reactions in some sensitized
individuals. Some of the most common symptoms include swelling and
redness of mouth, lips and tongue, eczema, hives,
skin rash, headache, runny nose, itchy eyes, wheezing, gastrointestinal
disturbances, depression, hyperactivity and insomnia. Individuals who
suspect allergy to these fruits may want to avoid. (Medical disclaimer)
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