Delicious raspberry cakes, refreshing smoothies, parfaits and cheesecakes - raspberries are not only delicious in any form, but also healthy. Their benefits are so many that even nutritionists don't know which one to emphasize on first.
Here are the top 7 of the biggest benefits of eating raspberries:
Raspberries may prevent cognitive decline
If you want to reduce your chance of memory loss as you get older, eat more raspberries. Several animal studies have found a positive correlation between the intake of flavonoids (antioxidants) in raspberries with improved memory and a reduced rate of cognitive decline. In addition, studies have found that flavonoids interact with neuronal signaling, which in turn prevents cell death caused by toxins produced in alcohol consumption, manganese poisoning, or Botox. In addition, flavonoids promote blood flow to the hippocampus, which promotes the growth of new nerve cells in the brain.
Raspberries can lower blood sugar levels
If you're watching your blood sugar levels, stock up on raspberries. The dietary fiber and polyphenol (antioxidant) content of raspberries is associated with reduced blood sugar levels. They do this by suppressing proteins that lead to metabolic dysfunction and insulin resistance in obese individuals whose diets include high fat. In addition, raspberries are high in tannins, which block alpha amylase, the enzymes that convert starch into sugar. Thus, the tannins in raspberries prevent rapid spikes in blood sugar levels.
However, if you are diabetic, be sure to consult a professional before starting to consume raspberries regularly.
Raspberries promote heart health
Recent studies have found that consumption of flavonoid-rich healthy foods like raspberries, albeit slightly, reduces the risk of death from cardiovascular disease. In fact, one study claimed that regular intake of antioxidants from fruits reduced the risk of heart disease by 32% in young and middle-aged women. In particular, anthocyanins (a type of flavonoid and antioxidant) reduce inflammation, prevent platelet aggregation, and lower blood pressure, which leads to heart problems. In addition, potassium in raspberries has been found to reduce the risk of death from ischemic heart disease.
Raspberries can prevent the development of cancer
The antioxidant content in raspberries can suppress the growth of cancer cells. Test-tube studies found that raspberry extract blocked the growth of colon, prostate, breast and oral cancer cells. Another similar study found that an antioxidant in raspberries known as sanguiin H-6 induced the cell death of 40% of ovarian cancer cells.
Raspberries can help you lose weight
When you consider that one cup of raspberries contains only 64 calories and raspberries are naturally sweet and contain 85% water, they are a wonderful snack choice if you are a weight watcher. A recent study conducted on mice found that mice fed raspberries gained less weight than those on a high-fat diet. In addition, mice fed a high-fat diet and given high doses of raspberry ketones gained less weight than mice that did not eat raspberries.
Raspberries can help with arthritis
Raspberries block COX-2, an enzyme that is responsible for causing inflammation and pain. This makes them a good defense against arthritis. Studies have found that rats treated with raspberry extract have a reduced risk of arthritis compared to rats not treated with it. For rats that had arthritis, raspberry extract reduced symptoms. In another study, rats given the extract had less swelling and joint destruction than those that did not.
Raspberries can reduce skin aging symptoms
Raspberries are high in vitamin C, the so-called "holy grail" of healthy, youthful skin. This vitamin acts as an antioxidant that fights free radical damage, increases collagen production and protects the skin from the sun.
And to make it not only healthy, but also very tasty, check out these suggestions for:
- or other raspberry desserts;
