Four incredible health benefits of raspberries

While considered a classic summer fruit, raspberries are now available to buy fresh and frozen all year round! Tangy with a subtle sweetness, they have a strong and delicious taste which makes them the ideal snack. And the best thing about raspberries? They’re pretty healthy, too!

Why are raspberries so good for you?

As well as being delicious on their own, mixed into yoghurt or as part of a dessert, these small, dark pink berries are also incredibly nutritious. In fact, they contain numerous vitamins and minerals which our bodies need to stay healthy and happy. Some of the brilliant benefits of raspberries include the fact:¹

1. They’re packed with vitamin C

Like many other fruits (including oranges and strawberries), raspberries are a wonderful source of vitamin C, a nutrient needed by our bodies to maintain our skin and support our immune system.² It’s thought that one cup (roughly 125g) of raspberries can provide around 50% of our recommended daily intake of vitamin C.³

2. They’re very low in sugar

Some of our favourite fruits, while tasty, are often packed with natural sugar. Raspberries are one of the lowest sugar fruits you can eat, with one cup containing just 5g. While they can sometimes taste a little tart, raspberries sweeten the more they ripen, making them a great pick for those with a sweet tooth.

3. They’re high in fibre

You might be surprised to learn that just one cup of raspberries contains about 8g of fibre – a substance needed by the body to support healthy digestion. In the UK, it’s recommended that adults eat at least 30g of fibre every day, meaning your raspberry fix will contribute to just over a quarter of your daily intake!⁴

4. They contain amazing antioxidants

Antioxidants are compounds which help your body fight off nasty toxins. Raspberries are known for their high numbers of antioxidants, including ones which may lower the risk of premature aging and support brain function

How many raspberries should I eat?

To reap the benefits of raspberries which we’ve handily listed above, you’ll want to aim to eat about a cup of raspberries a day. Why not try:

• Eating them on their own or with some nuts as a healthy snack.
• Mixing them into plain yoghurt and drizzling on a teaspoon of honey.
• Adding them to a nutritional smoothie.
• Cooking them into a cobbler or crumble with nuts, oats and cinnamon.

If you’re not able to get fresh or frozen raspberries, why not consider a supplement containing the fruit instead? Raspberry ketone is a natural chemical extracted from raspberries and essentially what gives them their vibrant colour. Some studies show that raspberry ketone may help with weight loss by breaking down fat within cells and increasing your metabolism.⁵

Should anyone avoid eating raspberries?

If you have an allergy or intolerance to raspberries, you’ll want to avoid eating them or taking any supplements containing them. Before taking a raspberry ketone supplement, it’s a good idea to have a chat with a medical professional to see if it’s right for you and your needs.

For more top tips on healthy eating, why not head on over to The Health Hub?

Last updated: 25 May 2020

2 https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/ 3 https://www.medicalnewstoday.com/articles/283018#benefits 4 https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/dietary-fibre.html

5 https://www.healthline.com/nutrition/do-raspberry-ketones-work