The raspberry can be hard to find, but their benefits are vast. It is a food quite versatile in that both can be introduced in the shakes refreshing.
The raspberry is a sweet nature that is already used and consumed by Man for thousands of years, not had them a unique flavor and unmistakable.
In addition, they have a huge antioxidant power, such as you will prove later in this article.
Raspberries have a rich color, but can vary between shades of red, black and even purple. Each berry with different color has a unique composition of vitamins, minerals and antioxidants.
In this article we will primarily address the health benefits of red raspberry and how you can incorporate in your diet. But before that, let’s take the to get to know their nutritional information.
NUTRITIONAL COMPOSITION OF THE RASPBERRY
Its nutritional composition is part of the vitamin C. However, the raspberry has a set of vitamins and minerals that bring benefits to those who consume.
For each 100g of raspberries, you get:
- Energy: 34 kcal
- Carbohydrates: 8g
- Fiber: 6,7 g
- Protein: 0.9 g
- Vitamin C: 30mg
- Folic acid: 33µg
- Magnesium: 20mg
- Phosphorus: 23mg
- Potassium: 229mg
For being a fruit very fragile, are not a fruit very common. It is advisable for your consumption right after your purchase, but if this does not happen, it can be stored in the refrigerator without washing previously, at most during two days. You can also freeze to use in the future.
Even so, and in the same way as other fruits, should be consumed in its seasonal period to ensure all their nutrients.
THE BENEFITS OF RASPBERRY…
Consume fruits and vegetables of all kinds relates to the decreased risk of many health conditions adverse.
Many studies suggest that increased consumption of plant foods, which belong raspberries, decreases the risk of obesity, diabetes, heart disease , and mortality in general and promoting an unhealthy complexion.
- HEART HEALTH
The intake of foods rich in flavonoids, such as raspberries, is associated with a lower risk of death from cardiovascular disease. Even in small quantities, the consumption of foods rich in flavonoids is beneficial.
Anthocyanins, substances that give color to this fruit, help to eliminate the inflammation that can lead to cardiovascular diseases.
The regular consumption of anthocyanins, a class of flavonoids found in this type of berries, you can reduce the risk of heart attack 32% in young women and middle-aged.
The high content of polyphenols found in raspberries can also reduce the risk of cardiovascular diseases, avoiding the accumulation of platelets and reducing blood pressure via anti-inflammatory.
2. CONTROL OF DIABETES
Any plant food with skin has lots of fiber, so the raspberries are no exception. Eat fiber-rich foods help keep the sugar level in the blood stable.
Some studies have shown that type 1 diabetics who consume diets with high fibre content have lower levels of glucose in the blood and diabetes type 2 may have better blood sugar levels, lipids and insulin.
3. HEALTH OF THE EYES
Foods rich in vitamin C help maintain healthy eyes, providing protection against damage caused by ultra violet light.
Raspberries also contain zeaxanthin, an antioxidant that filters the rays of blue light are harmful and plays a protective role in eye health and possibly preventing damage caused by macular degeneration.
The intake of at least 3 pieces of fruit per day, can decrease the risk and progression of age-related macular degeneration. Therefore, in addition to consuming raspberries, ingest, also other fruits throughout the day.
4. PREVENTION OF CANCER
Raspberries contain powerful antioxidants that work against free radicals, inhibiting tumor growth and decreasing inflammation in the body.
The same polyphenols that protect against disease on the heart also help prevent or decrease many types of cancer, including cancer of the esophagus, lung, mouth, pharynx, endometrial, pancreas, prostate , and colon.
HOW TO EMBED THE RASPBERRIES IN THE DIET
To get the maximum benefits of the raspberry should consume 3 servings per week, and on the healthier way is to consume them fresh.
Here are some other tips to help increase the consumption of raspberry:
- Always keep a bag of raspberries frozen to add to shakes and smoothies;
- Make your own cocktail of fresh fruit with raspberries, pineapple, peaches and strawberries;
- Cut the raspberries and add to the natural yoghurt simple along with dried fruit;
- Put as a topping on your pancakes morning;
- In case you consume them in time, freeze them and when you need to insert them in the blender with other fruits, milk and ice for a delicious shake.
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