Health Benefits of Raspberries
A full plate of raspberries.

Health Benefits of Raspberries

pathmedical Nutrition

Raspberries are the edible fruit of a plant species in the rose family. There are many types of raspberries including black, purple and golden, but the red raspberry is the most common. These sweet, tart berries are harvested only during the summer and fall months.

Here are some health benefits of raspberries.

Potent Antioxidants – Antioxidants are plant compounds that help your cells fight and recover from oxidative stress. Raspberries are high in several powerful antioxidant compounds, including vitamin C, quercetin and ellagic acid (1).

High Fiber and Tannin – Raspberries are low in carbs and high in fiber, making them a smart choice for anyone watching their carbs. One cup of raspberries has 14.7 grams of carbs and 8 grams of fiber, which means they have only 6.7 grams of net digestible carbs per serving (2). Raspberries are high in tannins, which block alpha-amylase, a digestive enzyme necessary for breaking down starch (3). By blocking alpha-amylase, raspberries may reduce the number of carbs absorbed after a meal, which lessens the impact on your blood sugar.

May Have Cancer-Fighting Properties – Raspberries’ high levels of antioxidants may protect against cancer (4). Berry extracts block the growth of and destroies cancer cells in test-tube studies on colon, prostate, breast and oral (mouth) cancer cells (5).

May Improve Arthritis – Raspberries have anti-inflammatory properties which may reduce symptoms of arthritis (6). Raspberries are believed to protect against arthritis by blocking COX-2, an enzyme responsible for causing inflammation and pain (7).

May Combat Aging – Raspberries are high in antioxidants, which can help reduce signs of aging by fighting free radicals in your body. Antioxidants have been linked to longer lifespans in various animal models and show anti-aging effects in humans (8). Raspberries are also high vitamin C, which is necessary for healthy skin. It may improve collagen production and reverse damage to skin caused by UV rays (9).

Raspberries are low in calories but high in fiber, vitamins, minerals and antioxidants.