raspberries berries fruits red

Raspberry is an extraordinary fruit with undeniable nutritional benefits enough to take care of most of your daily nutritional needs. Apart from aiding in the treatment of serious ailments, it also helps to combat them. This is majorly associated with the fact that these fantastic gems are a rich source of vitamins, nutrients, minerals and antioxidants.

The sweet and juicy taste of the fruit is a wonderful one. It wouldn’t be a wonder to want more even after indulging in a handful of them whether fresh or frozen.

Raspberry, a perennial fruit, is a species in the rose family. Raspberries are among the most consumed fruits in the world, thanks to their great taste, amazing health benefits and of course, the Oxygen Radical Absorbance Capacity (ORAC). ORAC, a method used to measure the antioxidant content of various food items shows that raspberry fruit contains the highest ORAC value. Enough reason to give raspberries the biggest portion of your plate in every serving.

If you want to know more, here are awesome health benefits of raspberries and tips on how to include them in your meals and snacks.

Health benefits

Here are surprising health benefits of raspberries if you include them in your diet.

Improves fertility

The vitamin C and magnesium in raspberries is believed to improve fertility in both men and women. The antioxidants are thought to protect the sperm from oxidative damage as well as protect the embryo post-conception, thus, reducing the risk of miscarriage.

The magnesium and vitamin C in this extraordinary fruit enhance fertility in men and the production of testosterone respectively. Therefore, if you are looking to have a child, or simply want to have some quality time with your partner, it wouldn’t harm to have this amazing fruit in your diet. You can even make it a bedtime snack for both of you.

Helps indigestion

Anyone who has had constipation will agree that it can be very troublesome. The good news is that the water content and fibre in raspberries can help you to deal with constipation as well as assist your body to maintain a healthy digestive tract. With a significant amount of fibre in your diet, you can be sure of regular bowel movements which are vital for the daily extraction of waste materials from our bodies. The increased fibre can also help your body to manage blood pressure, promote weight loss and reduce cholesterol levels in your body.

Contains cancer-fighting properties

Raspberry as a fruit is rich in ellagic acid which has shown the ability to treat several cancers such as cancer of the skin, breast, lung, oesophagus and bladder. All this is associated with its ability to utilize various cancer-fighting methods at once. The ellagic acid slows down the reproduction of certain cancer cells, acts as an antioxidant and deactivates specific carcinogens. Furthermore, phytonutrients found in raspberries can help kill cancer cells by signalling a programmed cell death popularly known as apoptosis.

Helps in weight loss

The manganese and fibre found in raspberries can help you to lose those stubborn pounds you have been wishing to lose. As you know, fibre keeps you fuller for longer, thus discouraging you from consuming more food. Interestingly, a serving of raspberries contains more fibre than a serving of oatmeal or bran flakes. The manganese, on the other hand, helps your body to burn fats faster by boosting your metabolism. The good thing with raspberries is that the number of calories in these fruits are low and are fat-free. The more reason you should have them in your weight loss diet.

Contains anti-ageing properties

The secret to flawless skin is to incorporate raspberries in your daily diet. These fruits are packed with antioxidants that are great for your skin. Besides, the intake of this fruit can help prevent your skin from the sun’s damage. Making them a perfect remedy to people with sensitive skin.

Improves hair health

Raspberries are rich in folate which are helpful in the formation of healthy red blood cells responsible for transporting oxygen to all cells in the body. With adequate blood flow and oxygen, the hair can experience proper growth.

Tasty ways to include raspberries in your diet

The fact that raspberries are super delicious, eating them in one form every day can turn out to be boring. Fortunately, these fruits are diverse enough to be consumed with almost any delicacy. Hence, feel free to incorporate this special fruit in your breakfast, lunch/dinner, snacks and smoothies using these tips. It’s possible to have this fruit every day.


Who wouldn’t want to indulge in a healthy filling breakfast easy to prepare? A lot of people skip their breakfast or end up consuming not a very healthy one because they lack time to prepare a good one. However, overnight oats can save the day. They are easy to prepare and are packed with fibre and protein. Just mix equal parts of milk, yoghurt and oats in a container and let the mixture sit overnight. In the morning, add a cocktail of your raspberries to the mixture and enjoy your tasty yet healthy breakfast. You can also add a teaspoon of pure vanilla extract to the yoghurt just to add for the flavour to your breakfast.


That salad you really love can be sweeter if you added a handful of raspberries. Mix raspberries and strawberries in your greens’ salad with grilled chicken and toasted almonds and enjoy a melody of finger-licking flavours. You can have this kind of salad either during lunch or dinner time.


Good news to people with a sweet tooth. Instead of consuming high-sugar desserts which are quite unhealthy, you have the alternative of a fruit-rich dessert. Simply blend raspberries in a food processor with some water. The proportion of water and the raspberries will depend on your taste. Use the mixture as a fresh syrup for your desserts or even ice cream sundaes.


The most convenient way to enjoy your raspberries is to add them into your smoothies. To make a healthy beverage of raspberries, mix water, yoghurt, a banana, frozen raspberries and some honey in the blender. The proportions should match the amount of smoothie you intend to make and its consistency. Blend the mixture and serve. You can add some flaxseed to make your smoothie healthier.

Eat raspberries all the time

Raspberries are a great source of minerals, vitamins, antioxidants and fibre which are all beneficial to your health. It is also worth to note that fresh raspberries are healthier than processed raspberry desserts and preserves. Frozen raspberries come in handy when the fruit is not in season or during that time you want to save some coins but still enjoy this fruit’s nutritional benefits.


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