A recent study published in the journal of Cancer Prevention Research shows promise for black raspberries against colon cancer. Mice were implanted with a specific DNA strand intended to accelerate intestinal tumor progression and then were randomized to a typical Western diet with or without freeze-dried black raspberries for 12 weeks.

Researchers believe that black raspberries suppress the production of beta-catenin, a protein involved in promoting tumor growth. Growing evidence indicates that raspberries can favorably affect heart health by modulating high blood pressure and inhibiting LDL oxidation.

With one in-three Americans suffering from hypertension, raspberry consumption offers a powerful dietary strategy for combating this silent killer. In a study reported in the Pharmacognosy Magazine, Chinese researchers evaluated the efficacy of raspberry extract to lower blood pressure in hypertensive rats.

Compared to baseline, animals supplemented with raspberry extract reduced their mean systolic blood pressure by The antihypertensive effect of raspberry is accomplished by promoting the availability of nitric oxide to endothelial cells, leading to arterial dilation that helps lower blood pressure.

LDL oxidation is a better predictor of cardiovascular disease than LDL cholesterol levels. Oxidized LDL cholesterol accumulates within macrophages, causing them to turn into foam cells that form the fatty plaques associated with atherosclerosis.

Scientists at the University of California found that raspberries ranked second out of five tested fruits for inhibiting LDL oxidation, with a more potent effect than blueberries and strawberries.

Over one-third of adults in the US are obese. Some of the leading causes of preventable death including heart disease, stroke, type II diabetes, and certain types of cancer are related to obesity.

Even worse, this epidemic is now spreading to children. Since , the obesity rate for children and adolescents has tripled. In fact, childhood obesity is likely to lead to more severe obesity in adulthood.

These small, juicy fruits taste sweet and tart and offer many health benefits. Raspberries come in different colors, including red, black, purple, and gold.

Raspberries can be eaten raw or added to smoothies, jams, baked goods, or other foods. In addition, the fruits contain vitamins, minerals, fiber , and antioxidants that may help fight disease.

This article discusses the health benefits of red raspberries, their nutrients, and how to incorporate these fruits into your diet. Raspberries can offer various nutritional benefits and disease-fighting properties and are considered a superfood. Raspberries contain high amounts of antioxidants and phytonutrients.

Research suggests these substances may provide some protection against cancer. Additionally, anti-inflammatory compounds found in raspberries may help lessen your chances of developing other diseases. Antioxidants are substances that can delay cell damage.

Phytonutrients are compounds produced by plants that provide health benefits. While phytonutrients are only found in plant foods, antioxidants come from both plant and animal sources.

In one study, people at risk for diabetes who ate red raspberries reduced the amount of insulin they needed and had lower blood sugar levels. Raspberries contain a mineral called manganese , which is essential for promoting healthy bones and skin. It also helps the body regulate blood sugar.

A cup of raspberries contains 8 grams g of fiber. Studies show that consuming more dietary fiber may help lower your risk of developing type 2 diabetes. Foods that are high in fiber can make you feel fuller longer, which may promote a healthy weight.

Raspberries are packed with vitamin C. Your body needs this vitamin to produce collagen , a protein that promotes healthy skin and wound repair. Collagen is what gives your skin its structural support, elasticity, and hydration.

One cup of raspberries contains about one-third of your daily recommended vitamin C intake. The high levels of vitamin C in raspberries are also known to protect against macular degeneration and cataracts cloudy areas in the eye's naturally clear lens.

Raspberries' high fiber and water content can promote a healthy digestive tract. Fiber is known to prevent constipation and provide a healthy gut environment.

One study concluded that consuming higher amounts of dietary fiber could boost good bacteria in a person's gut. A systematic review found that compounds called flavonoids , which are found in raspberries, may improve memory, coordination, functioning, and attention span.

Other research suggests that vitamins C and E in the berries may improve your recall of information as you age. People who get higher levels of these vitamins from their diets have a lower risk of dementia.

The antioxidants in raspberries may help reduce inflammation that leads to heart disease. Raspberries are also rich in potassium , which may protect against high blood pressure. Experts recommend consuming about 4, milligrams mg of potassium a day.

The fiber in raspberries can also protect against high blood pressure, high cholesterol , and obesity , risk factors for heart disease. One cup of raspberries contains about mg of potassium. Other berries, like blueberries, blackberries, and strawberries, also provide important vitamins and nutrients.

Most berries offer health benefits, but the nutritional makeup of each type may vary. For instance, raspberries are richer in vitamin C, while blueberries are higher in vitamin K. Essential nutrients found in one cup of red raspberries include:. You should rinse raspberries in cool water before eating.

Typically, fresh raspberries will last a couple of days in the refrigerator. You might want to freeze raspberries to preserve them longer. Raspberries can be eaten raw, or you can add them to different recipes.

The berries are commonly used as a topping on oatmeal, pancakes, or waffles. Department of Agriculture. Managing Dietary Carbohydrates for Better Health. School of Medicine and Public Health University of Wisconsin - Madison. Burton-Freeman BM, Sandhu AK, Edirisinghe I.

Red raspberries and their bioactive polyphenols: Cardiometabolic and neuronal health links. Adv Nutr. Weiskirchen S, Weiskirchen R. Resveratrol: How much wine do you have to drink to stay healthy? Washington Red Raspberries. North Carolina Cooperative Extension.

Wang PW, Cheng YC, Hung YC, et al. Red raspberry extract protects the skin against UVB-induced damage with antioxidative and anti-inflammatory properties.

Oxid Med Cell Longev. Basu A, Schell J, Scofield RH. Dietary fruits and arthritis. Food Funct. Possible anaphylaxis to blueberry: Cross-reactivity with other berries. Home Fruit Gardens: Table 7. Recommended Raspberry Varieties for Pennsylvania. Penn State Extension. Huyck L. Using, Storing and Preserving Raspberries.

Michigan State University Extension. By Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes.

Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center.

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