Raspberry (125g)

Description

Raspberries may be hard to find, but their benefits are vast. They're a versatile food that can be incorporated into refreshing smoothies.

Raspberries are a natural sweet that has been used and consumed by humans for thousands of years, even if they didn't have a unique and unmistakable flavor.

Furthermore, they have enormous antioxidant power, as you will see later in this article.

Raspberries have a rich color, but it can vary from shades of red, black, and even purple. Each berry has a unique composition of vitamins, minerals, and antioxidants.

Because they're quite fragile, they're not very common. It's best to consume them immediately after purchase, but if not, they can be stored in the refrigerator without washing them first for up to two days. You can also freeze them for future use.

However, like other fruits, they should be consumed during their seasonal period to ensure they get all their nutrients.

THE BENEFITS OF RASPBERRY

Consuming fruits and vegetables of all types is linked to a reduced risk of many adverse health conditions.

Many studies suggest that increasing the consumption of plant-based foods, including raspberries, reduces the risk of obesity, diabetes, heart disease, and overall mortality, while promoting a healthy complexion.

HEART HEALTH

Eating foods rich in flavonoids, such as raspberries, is associated with a lower risk of death from cardiovascular disease. Even in small amounts, consuming foods rich in flavonoids is beneficial.

Anthocyanins, the substances that give this fruit its color, help eliminate inflammation that can lead to cardiovascular disease.

Regular consumption of anthocyanins, a class of flavonoids found in these types of berries, may reduce the risk of heart attack by 32% in young and middle-aged women.

The high polyphenol content found in raspberries may also reduce the risk of cardiovascular disease by preventing platelet clumping and reducing blood pressure through anti-inflammatory mechanisms.

DIABETES CONTROL

Any plant-based food with skin is high in fiber, and raspberries are no exception. Eating fiber-rich foods helps keep blood sugar levels stable.

Some studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels, and type 2 diabetics may have better blood sugar, lipid, and insulin levels.

EYE HEALTH

Foods rich in vitamin C help keep your eyes healthy by providing protection against damage caused by ultraviolet light.

Raspberries also contain zeaxanthin, an antioxidant, which filters out harmful blue light rays and plays a protective role in eye health and possibly prevents damage caused by macular degeneration.

Eating at least three pieces of fruit a day can reduce the risk and progression of age-related macular degeneration. Therefore, in addition to raspberries, also eat other fruits throughout the day.

CANCER PREVENTION

Raspberries contain powerful antioxidants that work against free radicals, inhibiting tumor growth and reducing inflammation in the body.

The same polyphenols that protect against heart disease also help prevent or reduce the risk of many types of cancer, including cancer of the esophagus, lung, mouth, pharynx, endometrium, pancreas, prostate, and colon.

HOW TO INCORPORATE RASPBERRIES INTO YOUR DIET

To get the most out of raspberries, you should consume 3 servings per week, and the healthiest way is to consume them fresh.

Here are some other tips to help you increase your raspberry intake:

• Always keep a bag of frozen raspberries to add to shakes and smoothies;

• Make your own fresh fruit cocktail with raspberries, pineapple, peaches and strawberries;

• Cut raspberries and add to plain natural yogurt along with dried fruit;

• Use as a topping on your morning pancakes;

• If you don't consume them immediately, freeze them and when you need them, put them in the blender with other fruits, milk and ice to obtain a delicious smoothie.

Portugal

VidaAtiva Credits

Product of Portugal