Raspberries: Health Benefits, Nutrition, Tips, And Risks

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Medical News TodaySubscribeHealth benefits of raspberriesMedically reviewed by Miho Hatanaka, RDN, L.D. — Written by Megan Ware, RDN, L.D. on October 17, 2019

Benefits
Nutrition
Diet
Risks
Summary

Raspberries are a popular berry with a rich color and sweet, juicy taste. They are a good source of vitamins, minerals, and antioxidants. The health benefits of raspberries include promoting heart health, diabetes management, and eye health.

Raspberries can range in color from the popular red and black varieties to purple, yellow, or golden. Each color of berry has a unique composition of vitamins, minerals, and antioxidants.

In this article, we look at the health benefits of the red raspberry. We provide a nutritional breakdown, discuss ways to incorporate raspberries into the diet, and explain the possible health risks.

Benefits

The antioxidant content of plant foods, such as raspberries, may help prevent a range of health conditions.

Vitamins C and E, selenium, beta carotene, lutein, lycopene, and zeaxanthin are all examples of antioxidants, and they are all present in raspberries.

Raspberries also contain plant chemicals called flavonoids, which have antioxidant effects.

Antioxidants help the body eliminate toxic substances known as free radicals. The body produces some of these substances during metabolic processes, but others result from external factors, such as unhealthful foods and pollution. Unhealthful foods include processed foods and those high in fat and sugar.

If too many free radicals remain in the body, they can cause cell damage, resulting in a range of health problems.

Raspberries are also a good source of fiber. One cup of raspberries contains 8 grams (g) of fiber. Current guidelines recommend that adults aged 19 years and over should consume between 22.4 g and 33.6 g of fiber a day, depending on their age and sex.

Brainpower

Experts have suggested that consuming a diet rich in antioxidants can contribute to the health of the brain and the neurological system.

There is evidence that vitamins C and E may help protect a person’s ability to think and remember information as they get older. Raspberries contain these antioxidant vitamins.

Find out which foods are good sources of antioxidants.

Heart health

Research has shown that one group of flavonoids, in particular — anthocyanins — can suppress inflammation that may lead to cardiovascular disease. Anthocyanins are also present in raspberries.

Various antioxidants may reduce a person’s risk of cardiovascular disease by preventing platelet buildup and lowering blood pressure using anti-inflammatory mechanisms.

The American Heart Association encourage most people to increase their potassium intake and reduce the amount of sodium in their diet. These dietary adjustments can help prevent high blood pressure, a risk factor for cardiovascular disease.

One cup of raspberries contains 186 milligrams (mg) of potassium. The AHA recommend consuming around 4,700 mg of potassium each day.

The fiber in raspberries can also help manage or prevent:

blood pressure
cholesterol levels
obesity
heart disease
stroke

What other foods can keep your heart healthy? Find out here.

Cancer prevention

The National Cancer Institute note that antioxidants from dietary sources may help protect the body from lung, esophageal, gastric, and other types of cancer.

In 2010, scientists treated stomach, colon, and breast cancer cells with an extract of Meeker red raspberries. The extract killed more than 90% of the cells. The researchers estimated that antioxidants were responsible for about half of the destruction of breast cancer cells.

Learn more about the link between diet and cancer.

Diabetes management

The antioxidants in berries may help prevent inflammation, which could be a risk factor for type 2 diabetes.

The authors of a 2018 review concluded that dietary fiber might lower the risk of developing type 2 diabetes and improve symptoms in people who already have this condition.

Raspberries are naturally sweet, and people do not usually need to add sugar to them. Their sweetness makes them a useful addition to the diet when a person is seeking to manage diabetes or excess weight. However, they do contain some natural sugar. People with diabetes should take this into account.

What are the best foods to eat with diabetes? Find out here.

Digestion

The fiber and water content in raspberries can help prevent constipation and maintain a healthy digestive tract. Adequate fiber promotes the regularity of bowel movements, which is crucial for the daily excretion of toxins.

Increased fiber intake may also help with:

managing blood pressure
reducing cholesterol levels
supporting weight loss

Why do we need dietary fiber? Find out here.

Eye health

Raspberries contain the antioxidant zeaxanthin, which filters out harmful blue light rays.

It may play a role in protecting the eyes from problems such as age-related macular degeneration (AMD), a condition that causes vision problems in older people.

Other benefits

a child feeding a raspberry to his or her dad. — The vitamin C in raspberries can support skin and joint health.

Raspberries contain other key nutrients, including:

Vitamin C: This vitamin is important for making collagen, which the body needs to keep the skin and joints healthy.

Folate: Folate is necessary for proper cell division. During pregnancy, doctors prescribe it to encourage the healthy growth of the unborn child.

Vitamin K: The body needs this vitamin for proper blood clotting.

Nutrition

A 123 g cup of raspberries contains the following nutrients:

Water: 105.0 g
Energy 64 calories
Protein: 1.5 g
Carbohydrate: 14.7 g, of which 5.4 g is sugar
Fiber: 8.0 g
Calcium: 30.8 mg
Magnesium: 27.1 mg
Iron: 0.8 mg
Phosphorus: 35.7 mg
Potassium: 186.0 mg
Zinc: 0.5 mg
Copper 0.1 mg
Manganese: 0.8 mg
Selenium: 0.2 micrograms (mcg)
Vitamin C: 32.2 mg
Folate: 25.8 mcg
Choline: 15.1 mg
Vitamin E: 1.1 mg
Vitamin K: 9.6 mcg
Lutein + zeaxanthin: 167.0 mcg
Alpha carotene: 19.7 mcg
Beta carotene: 14.8 mcg

Current guidelines recommend that women and men consume 75 mg and 90 mg, respectively, of vitamin C each day.

Therefore, a cup of raspberries can provide more than one-third of the daily requirement for vitamin C. Women who are pregnant or breastfeeding will require a higher intake.

Vitamins C and E, alpha and beta carotene, lutein, zeaxanthin, choline, and selenium are just some of the antioxidants that raspberries contain.

Diet tips

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People can add raspberries to a number of foods, including oatmeal.

Raspberries are available fresh, frozen, and freeze-dried or as an ingredient in jellies, syrups, and jams.

Fresh or frozen raspberries are best, as other raspberry products usually contain added sugars. Where possible, check the label and buy raspberry products without added sugars.

Ways to include fresh or frozen raspberries in the diet include:

adding them to smoothies, yogurt, or oatmeal
making a fresh fruit cocktail with raspberries, pineapple, sliced peaches, and strawberries
adding raspberries, grapes, and walnuts to a chicken salad
topping whole-grain waffles or pancakes with fresh raspberries
blending raspberries in a food processor with a little water and using the mixture as a fresh syrup for desserts, ice cream sundaes, or breakfast foods
mixing raspberries into a spinach salad with walnuts and goat cheese

Risks

As fruits can sometimes contain pesticide residue, it is best to buy organic raspberries where possible.

Raspberry ketones

Some people take supplements called raspberry ketones, which contain chemical extracts from raspberries and other plants. Manufacturers claim that these supplements can help people lose weight or prevent hair loss.

However, there is a lack of scientific evidence to show that raspberry ketones are safe or effective for these purposes. Some of these products contain stimulants, which can have adverse effects on some people.

Learn more about raspberry ketones.

It is important to speak to a doctor before using any supplement. Apart from the risk of adverse effects, some supplements can interact with medications. In many cases, people spend a lot of money on a product that has no effect.

Summary

Raspberries, like other berries, provide vitamins, minerals, fiber, and antioxidants. These are all beneficial for health.

As with any healthful ingredient, raspberries can be useful as part of a balanced, nutritious diet.

It is also worth remembering that dishes containing added sugar, fat, and other ingredients are unlikely to provide the same health benefits as raspberries alone.

Plain, fresh raspberries will be more healthful than processed raspberry desserts, preserves, and dishes containing cream and added sugar.

Nutrition / Diet

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Antioxidants: In depth. (2013).https://nccih.nih.gov/health/antioxidants/introduction.htm
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations.https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
Bradish, C. M., et al. (2012). Comparison of flavonoid composition of red raspberries (Rubus idaeus L.) grown in the southern United States [Abstract].https://pubs.acs.org/doi/10.1021/jf203474e
EWG’s 2019 shopper’s guide to pesticides in produce. (2019).https://www.ewg.org/foodnews/summary.php
God, J., et al. (2010). Red raspberries have antioxidant effects that play a minor role in the killing of stomach and colon cancer cells.https://www.sciencedirect.com/science/article/pii/S0271531710002058?via%3Dihub
How potassium can help control high blood pressure. (2016).https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
McRae, M. P. (2018). Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5883628/
Mozaffarieh, M., et al. (2003). The role of the carotenoids, lutein and zeaxanthin, in protecting against age-related macular degeneration: A review based on controversial evidence.http://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-2-20
Olas, B. (2018). Berry phenolic antioxidants — implications for human health?https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5890122/
Raspberries, raw. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
Rezende Freitas, H., et al. (2017). Fatty acids, antioxidants and physical activity in brain aging.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707735/
Teng, H., et al. (2017). Red raspberry and its anthocyanins: Bioactivity beyond antioxidant capacity.https://www.sciencedirect.com/science/article/abs/pii/S0924224416305337
Vitamin C: Fact sheet for consumers. (2019).https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
Whole grains, refined grains, and dietary fiber. (2016).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber

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Medically reviewed by Miho Hatanaka, RDN, L.D. — Written by Megan Ware, RDN, L.D. on October 17, 2019

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