An increasing number of studies link various foods—especially berries and other intensely colored fruits and vegetables such as strawberries, blueberries, and carrots—with improved health and disease prevention. Some of the healthful, bioactive substances in these foods appear to be the pigments that give them their bright colors. Others are flavor compounds, such as those that give an astringent taste to the seeds.
For example, anthocyanin, which gives berries their red color, is an antioxidant that scavenges free radicals, which may cause aging of cells. Researchers are currently linking anthocyanin activity to improving vision, controlling diabetes, improving circulation, preventing cancer and heart disease, and retarding the effects of aging, particularly loss of memory and motor skills.
Ellagic acid, a phenolic compound found in berries, has exhibited anti-carcinogenic effects against a wide range of carcinogens in several tissues.
And ellagic acid has been shown, in studies with rats and mice, to contribute to significant inhibition of colon, esophageal, liver,lung, tongue, and skin cancers.
When it comes to nutrition, no one has been able to outsmart Mother Nature. Each meal was similar in calories and macronutrients, but they had different portion sizes of frozen red raspberries: One meal contained no raspberries, the second included one cup, and the third provided two cups.
Researchers found that for those who were at risk of diabetes, eating more raspberries reduced the amount of insulin needed to manage blood sugar levels. In fact, blood sugar was lower in those who downed two cups of red raspberries compared to those who ate none.
Raspberries help counter oxidative stress, which is essentially an imbalance between the production of cell-damaging free radicals and the body's ability to fight off their harmful effects. The flavonoids in berries have also been shown to help improve coordination, memory, and mood. Raspberries make a beautiful and tasty addition to numerous dishes, and they work well in both sweet and savory meals.
Add them to oatmeal or overnight oats, garden salads, whole grain side dishes, and desserts. Slightly mash them to make a colorful sauce for anything from two ingredient banana egg pancakes to broiled fish or oven roasted veggies. Whip frozen raspberries into smoothies, or thaw and use just like fresh. Frozen, thawed, or fresh raspberries also make a great snack, paired with nuts, pumpkin seeds , or a few dark chocolate squares, or drizzled with nut butter or spiced tahini.
Cynthia Sass. This is when they are harvested. You can also enjoy raspberries year-round when you buy them frozen. These berries are frozen immediately after harvesting , so you don't have to worry about any of those nutrients getting lost in the process.
When shopping for fresh raspberries, look for plump, firm and fragrant berries that are free of their hulls. Carefully examine containers for any signs of mold as this is a sign the berries are starting to decay. For best results, store fresh raspberries in the refrigerator in a box or container with holes. Since raspberries have a short shelf life, it's best to use them within one to two days. You can also preserve your berries by canning or freezing them.
Raspberries are extremely versatile and can be enjoyed in a variety of ways! You can eat a few fresh raspberries as a snack, add them to yogurt or smoothies , or use them to make a delicious, sweet dessert.
Raspberries are very nutritious and contain nutrients, such as antioxidants and fiber, that can be beneficial for your health. Including raspberries in your daily diet regimen may help to improve heart health, support healthy weight management, slow down the aging process and relieve inflammation. Raspberries are versatile and can be used in a variety of sweet and savory recipes.
You can enjoy them as a fresh snack throughout the summer and fall, or enjoy them preserved or frozen year-round. Health Benefits of Raspberries. Andrea Mathis Headshot.
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