Raspberries

Raspberries are an excellent source of antioxidants, containing vitamins A, C and E. They also contain minerals such as potassium, iron and magnesium, all of which offer health benefits. Raspberries are typically thought of as a red fruit, but there are also varieties in black, purple and gold.

Protection against free radicals

The high levels of antioxidant vitamins found in raspberries make them useful for fighting free radicals. Free radicals cause damage to cells which can lead to various diseases, including cancer. Antioxidants can scavenge free radicals, preventing damage to vital molecules.

Raspberries also contain manganese, an element which has antioxidant properties that can help to provide protection from free radicals.

Free radicals play a role in the ageing process, so regular consumption of raspberries could help to slow down the signs of ageing.

Maintaining normal blood pressure

Raspberries are a good source of potassium, which is beneficial in maintaining a healthy blood pressure. Sodium can unbalance the blood pressure, but potassium is helpful in reversing the effect of sodium, therefore reducing the risk of hypertension.

Vitamin C, which is found in raspberries, has also been found to lower blood pressure and reduce the risk of cardiovascular disease.

Strengthening the immune system

Raspberries contain a good amount of vitamin C, which is important for strengthening the immune system. A 100g portion of raspberries contains approximately 47% of the recommended daily allowance of vitamin C.

As well as helping the body to fight off infection, vitamin C speeds up the wound healing process and helps to maintain healthy connective tissue.

Weight management

Eating raspberries could help you to maintain a healthy weight. They are naturally fat free and low in calories, but they also contain insoluble fibre, which gives a feeling of fullness. The carbohydrates in raspberries are released slowly, which prevents the sudden changes in blood sugar levels that could cause food cravings.

As raspberries do not raise blood sugar levels, they can be a suitable sweetener for diabetics.

Healthy vision

It is believed that raspberries contain certain compounds which are important for healthy vision. Research has shown that anthocyanin, a compound found in raspberries, can protect the eyes from oxidative or stress induced damage.

Skin health and wrinkle reduction

The vitamin C found in raspberries plays a role in the production of collagen, a protein which contributes to the firmness and strength of the skin. Vitamin C also assists in skin repair, as well as neutralising free radicals that can cause skin dryness and wrinkles.

Raspberries can even be used to make face masks, which can reduce the appearance of age spots and wrinkles.

How to add raspberries to your diet

Raspberries are a sweet fruit that can be eaten by themselves, or as part of a dessert. You can also buy frozen raspberries, which are useful for making crumbles, pies and frozen yoghurt.

As well as being a nice addition to desserts, they can be added to breakfast cereal and eaten with crumpets or pancakes. They can also be used in smoothies to make a healthy drink.

 

Raspberry Smoothie Recipe

Ingredients you will need…

 

1 cup of organic raspberies (add more raspberries if you want a thicker smoothie)

2 teaspoons of bee pollen (super smoothie booster, bee pollen works better when added to fruit)

1 cup of unsweetened almond milk or natural organic yogurt

2 teaspoons of organic lucuma powder (lucuma powder LINK is delicious and will compliment raspberries very well)

 

Steps to make the Raspberry smoothie

Step 1:

place 1 cup organic raspberries into the smoothie maker, now add the unsweetened almond milk or natural orgnanic yougurt), then add the organic lucuma powder.

step 2:

Blend the ingredients for 30 seconds or until smooth enough for your liking.

step 3:

Add contents to a glass, add the bee pollen and mix with a fork (bee pollen would be damaged by blending and you wouldn’t get the full benefits.) Drink and enjoy the amazing health benefits of raspberries.