Raspberries: Nutrition Facts and Health Benefits

Raspberries: Nutrition Facts and Health Benefits


For years, people have been familiar with raspberry consumption.

Also known as nature’s candy, raspberry has delicious taste which can attract anyone.

However, benefits of raspberries do not stop at cuisine, they can bring about many good health effect.

From controlling weight to preventing cancer, raspberries can make a good contribution.

Moreover, this wild fruit is really beneficial for skin health and overall health structure.

This article will shed light on nutrition facts and top 7 possible benefits of raspberries which you may not know.

Nutrition Facts

Raspberries: Nutrition Facts

Raspberries range in color, from pink, purple to black, yellow, orange and white.

However, the most common consumed raspberries are red varieties.

People often divide raspberries into 2 categories: loganberries and boysenberries.

Almost all raspberry plants are harvested in California in autumn.

Nutritionally, raspberry is an excellent source of many good health effects.

To specify, this fruit contains vitamin C, manganese and fiber.

Facts have shown that raspberry is one of the greatest sources of fiber (1).

This substance accounts for nearly 20% of berry’s total content.

Moreover, raspberry is also high in B vitamins, folic acid, copper and iron.

Raspberries also have highest concentration of antioxidant agents.

They are ellagic acid, anthocyanins, cyanidins, catechins, etcs.

In fact, antioxidant substances are really good at neutralizing factors which may cause cancer.

Therefore, it is easy to understand that raspberries can be useful for cancer treatment.

Benefits of Raspberry

1. Weight Loss

One mechanism behind benefits of raspberries is its ability to support weight loss process.

This effect is attributed to the appearance of manganese and fiber.

On one hand, manganese can foster metabolic rate.

As a result, it can help burn fat effectively.

On the other hand, fiber may suppress apetite.

Therefore, people may feel fuller and don’t dersire for food.

In case you are searching for a natural way to lose weight, let’s go for raspberries (2, 34).

Bottom line: To help lose weight naturally is one of the most outstanding benefits of raspberries.

2. Wrinkles

The massive benefits of raspberries make it ideal for improving skin health.

Therefore, it is easy to understand that raspberries can help remove wrinkles.

In particular, raspberry consumption may release antioxidant powers to protect your skin from age spots and discoloration (5,6, 7).

By repairing minor wrinkles, raspberries may effectively restore your appearance.

How to make raspberry mask for wrinkles:

  • Mix plain yogurt and fresh raspberries with 1:2 ratio
  • Blend the mixture until they get smooth
  • Use the mixture to apply into your face
  • Leave it on 15 minutes
  • Wash off with lukewarm water

Bottom line: Thanks to the contribution of antioxidant element, raspberry can reduce the appearance of wrinkles.

3. Macular Degeneration

When it comes to benefits of raspberries, people usually mention its ability to fight macular degeneration.

In fact, macular degeneration is one of the most common eye-related ailments.

If not treated properly and timely, macular degeneration may leave many catastrophic consequences.

Luckily, 3 servings of raspberries may help with recovering visual loss and improving retina condition.

There are extensive diversity of ways to prepare raspberry for macular degeneration.

  • Mix some fresh raspberries with balsamic vinegar
  • Put frozen raspberries to a spoon of honey and soy milk before leaving it freeze for 20 minutes
  • Alternatively, garnishing raspberry with mint and enjoy the solution.

4. Cancer and Infections

Raspberries: Treat Cancer and Infection

To help fight cancer and infection is among well-known benefits of raspberries.

Nowadays, cancer is one of the biggest killers all around the world.

This phenomenon happens when cells inside the body develop out of control.

People believe that oxidative damage is one of deciding factors which trigger cancer.

Fortunately, ellagic acid in raspberries may neutralize free radicals from causing oxidative damages (8).

Some research found that raspberry intake may lead to the elimination of cancer cell and tumor development in many parts of the body (9).

Also, anthocyanins in raspberries are responsible for cutting down bacterial growth inside the body.

Therefore, it possibly reduces the danger of getting vaginal infections or irritable bowel syndrome.

Bottom line: Cancer and infections may be addressed well thanks to regular raspberry consumption.

5. Immunity

The richness in antioxidants and phytonutrients enables benefits of raspberries to contain immunity health improvement (10).

Specifically, these components may enhance immunity function and assist the body system in fighting certain health ailments.

6. Optimal Health

Not unlike blackberries and grapes, raspberries consist of great metalloproteinas enzyme amount.

Scientists have proved that these substances are beneficial for tissue development and renovation.

To be more detailed, riboflavin, folate, magnesium, niacin, copper and potassium are totally good for healthy prosperity.

Thus, it is logical to understand that improving optimal health is one of the best benefits of raspberries.

Bottom line: Raspberries are good for optimal health due to its loading with many beneficial components.

7. Feminine Health

According to many professors, raspberry consumption is really helpful for feminine health.

Not only being good for single women, raspberries can bring about excellent feminine health to pregnant and lactating women.

People have been using raspberry leave tea to regulate menstrual cycles for long.

Also, this solution can effective in lowring excessive heavy menstrual flows.

It is easy for pregnant women to experience nausea, pain and hemmorrhage.

Luckily, eating some raspberries can reduce these symptoms promptly.

For lactating mothers, raspberry tea may increase breast milk production effectively.

Take Home Message

Because raspberries are high in perishable, people should buy them only one or two day before using.

Generally, we should select raspberries which are firm in structure.

Also, fleshy and dark –coloring raspberries are ready to eat.

Regarding ways to store raspberries, we can keep it in frigde.


This section is designed to provide you with some infographics to grab a quick understanding of raspberry nutrition and health benefits.

Do you agree with all of these amazing health benefits of raspberry? You can comment your ideas on the box below or simply share your own experience. 

And do not forget to LIKE, SHARE or PIN this article on social media.

(One Quick Tip: You can pin it onto Pinterest directly with the button on the left top of each picture).

Raspberry Nutrition Facts

Raspberry Health Benefits

Raspberry Health Benefits

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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