Here’s a nice healthy on the go snack!!! Raspberries are packed with nutrients we all need. Raspberries belong to the rose (Rosaceae) family of plants, which houses some of the world’s most beloved fruits including apples, apricots, blackberries, cherries, loquats, peaches, pears, plums, and strawberries. Almonds also belong to this diverse family of plants. Among U.S. consumers, raspberries are the third most popular berry and follow right after strawberries and blueberries.
Health benefits of raspberries
Delicious raspberries are low in calories and saturated fats but are rich source of dietary fiber and antioxidants. 100 g berries contain just 52 calories but provide 6.5 g of fiber (16% of daily recommended intake).
Raspberries have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (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 is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol contains just 9.6 calories as compared to that of sugar, which has 15 calories. Xylitol absorbs more slowly in the intestines than sugar and does not contribute to high glycemic index, and thus, can be helpful in diabetics.
Fresh raspberries are an excellent source of vitamin-C, which is also a powerful natural antioxidant. 100 g berries provide 26.2 mg or about 47% of DRI of vitamin C. Consumption of fruits rich in vitamin C helps the 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 several other health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and β-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 processes.
How to Enjoy?
A Few Quick Serving Ideas:
1. Mix fresh raspberries in with creamy millet porridge for a sweet morning breakfast treat.
2. While at first glance it may seem unusual, the flavor combination created by sprinkling fresh raspberries with balsamic vinegar will send your palate to heaven.
3. Plain yogurt mixed with raspberries, honey, and freshly chopped mint is delicious eaten as is or used as a topping for waffles or pancakes.
4. Depending upon how much sweetener you use, homemade raspberry coulis can be used as a sauce for either savory poultry dishes or sweet desserts.