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| Image Of Raspberry for Health |
Overview Raspberry (From Wikipedia)
Benefits of Raspberry for Health
1. Lowering Cholesterol
Raspberry is a type of food that can lower cholesterol. This is because it is rich in fiber, which can prevent the absorption of cholesterol in the intestines.
Accumulated cholesterol can clog blood vessels, disrupting blood flow and causing the heart to pump harder. As a result, blood pressure increases. If this continues, it can lead to heart attacks and strokes.
2. Heart Health
Red raspberries also contain polyphenols that can protect the heart from damage caused by free radicals.
Free radicals can trigger heart attacks and the formation of bad cholesterol. Research published in the European Journal of Applied Physiology (2005) found that berries, including raspberries, can protect heart cells from damage due to stress and high-intensity exercise.
Studies in animals published in Current Developments in Nutrition (2022) also found that polyphenols in raspberries reduce free radical levels in the heart due to high-fat and high-sugar intake.
3. Bone Health
Raspberries are rich in calcium, which is essential for maintaining strong bones. Additionally, raspberries contain plant compounds called resveratrol, which can help with bone development and formation.
Research published in the Journal of Bone and Mineral Research (2020) even found that regular consumption of resveratrol strengthens the thigh and lower back bones in menopausal women. Resveratrol helps increase estrogen levels, which are essential for bone formation and density.
4. Reducing Constipation
Raspberries are beneficial for regulating bowel movements due to their high water and fiber content.
Fiber both bulks and softens stools by absorbing water, preventing constipation. Prolonged constipation can lead to straining during bowel movements, causing issues like hemorrhoids, anal fissures, and rectal prolapse.
5. Weight Management
The benefits of raspberries for weight management come from their fiber and water content. These components help you feel fuller for longer, reducing the urge to overeat.
Raspberries also contain a compound called raspberry ketone, which has the potential to break down body fat cells for quick burning. However, this claim has been tested mainly on animals through large doses of raspberry ketone supplements, not on humans consuming whole raspberries.
6. Eye Health
The presence of lutein and zeaxanthin in raspberries are natural carotenoids that provide a protective layer in the eyes, absorbing ultraviolet (UV) rays and preventing them from entering the eyes.
UV rays are known to damage the eye's protective layers and increase the risk of vision problems and blindness due to cataracts and macular degeneration. Raspberry carotenoids also enhance vision in low-light conditions.
7. Alleviating Joint Inflammation
Berries like blueberries, raspberries, and blackberries contain anti-inflammatory polyphenols.
Due to this property, joint inflammation is reduced, leading to better management of its symptoms. Additionally, polyphenols inhibit cartilage damage and the breakdown of bone cells, preventing excess tissue formation between bones and joints that can cause pain and swelling.
8. Brain Health
Raspberries contain various antioxidants, such as vitamin C, vitamin E, and polyphenols, which protect the brain from damage caused by free radicals. Such damage can impair memory and thinking, increasing the risk of cognitive decline and Alzheimer's disease.
Raspberries also contain choline, which is converted into acetylcholine in the brain, playing a vital role in cognitive processes and memory.
9. Blood Sugar Control
Raspberries are a safe snack for individuals with type 2 diabetes because they are rich in antioxidants that help prevent inflammation in the body.
Chronic inflammation makes it difficult for the body to use insulin to lower blood sugar, leading to elevated blood sugar levels. Furthermore, the fiber content in raspberries is not digested, helping to maintain blood sugar levels.
10. Reducing Cancer Risk
The antioxidants in raspberries protect the body's cells from damage caused by free radicals, which are known to contribute to cancer development. Additionally, a study in Nutrition Research (2010) observed that raspberry extract could kill breast, colon, and stomach cancer cells. It's important to note that these experiments were conducted on cells in a laboratory setting, not on cancer patients consuming whole raspberries.
11. Skin Health
Raspberries are rich in vitamin C, which is beneficial for skin health. Adequate vitamin C intake stimulates collagen production in the skin, which is essential for maintaining firmness and speeding up wound healing.
Vitamin C, polyphenols, and vitamin E also protect the skin from sun exposure, which can lead to signs of aging such as wrinkles and dark spots.
When consumed regularly, raspberries, with their antioxidant-rich nutrients, contribute to overall health and have the potential to reduce the risk of various diseases.
EXCEPTION : Effects Consumption Rasberry
In general, raspberries are safe for consumption by everyone. However, there are some people who should limit or avoid consuming raspberries, namely:
- 1. People with raspberry allergies. Raspberry allergies can cause symptoms such as itching, rashes, and swelling.
- 2. People with kidney disorders. Consuming excessive amounts of raspberries can cause kidney stones.
- 3. People who take certain medications. Raspberries can interact with some drugs, such as antibiotics, blood thinners, and drugs to lower cholesterol.
The following negative impacts of excessive consumption of raspberries are:
1. Kidney stones.
Raspberries contain oxalic acid, which can form crystals in urine. If these crystals accumulate, they can cause kidney stones. People who have a high risk of developing kidney stones, such as people who have a family history of kidney stones, should limit their consumption of raspberries.
2. Diarrhea.
Raspberries contain fiber which can cause diarrhea if consumed in excessive amounts. People who have digestive problems, such as irritable bowel syndrome, should limit their consumption of raspberries.
3. Gastric irritation
Raspberries are acidic, so they can irritate the stomach. People who have stomach problems, such as ulcers, should limit their consumption of raspberries.
4. Increased sugar intake.
Raspberries contain natural sugar, so consuming excessive amounts can increase sugar intake.
5. Increased weight.
Raspberries contain calories, so consuming excessive amounts can cause weight gain.
The following is a safe dose of raspberry consumption for adults:
- Raspberry juice: 8-12 ounces per day
- Whole raspberries: 1/2 cup per day
- Raspberry capsules: 2-3 capsules per day
If you have certain health conditions, you should consult a doctor before consuming raspberries.
Therefore, it is important to consume raspberries in reasonable quantities.
Nutrients Contained in Raspberries
The following are some of the nutrients contained in Raspberries per 100 grams:
- Calories: 52 kcal
- Carbohydrates: 11.9 grams
- Fiber: 6.5 grams
- Sugar: 4.4 grams
- Protein: 1.5 grams
- Fat: 0.7 grams
- Vitamin C: 26.2 mg (or about 44% of daily requirements)
- Vitamin A: 33 IU
- Vitamin K: 7.8 mcg
- Folate: 21 mcg
- Calcium: 25 mg
- Magnesium: 22 mg
- Phosphorus: 29 mg
- Potassium: 151 mg
- Sodium: 1 mg
Raspberries are also rich in antioxidants, such as vitamin C and phenolic compounds, which can provide various health benefits. The nutrients in raspberries can vary slightly depending on the variety and how far along the fruit is ripe. Raspberries are also a good source of fiber, which can help maintain healthy digestion.
