Raspberries – Nutritional information, vitamins and benefits

Raspberries are among the most popular berries and are not only appreciated for their sweet, slightly tart flavour. They are full of fibre, vitamins and antioxidants that support the immune system and promote digestion. Their low calorie content makes them perfect for a healthy diet. But what makes them really special? And how can you best enjoy them? This article provides all the important facts.

All you need to know about berries

Why are raspberries so healthy?

Raspberries contain numerous valuable nutrients that can strengthen the immune system, aid digestion and protect cells from oxidative stress. Particularly noteworthy is their high content of dietary fibre, vitamins and antioxidants, which play an important role in health.

Vitamins in raspberries

Raspberries are a valuable source of vitamins and contribute to good health in a variety of ways:

• Vitamin C: Supports the immune system, improves iron absorption and promotes collagen formation, which is essential for skin, hair and joints.
  
• Vitamin K: Plays a crucial role in blood clotting and contributes to bone health.
  
• Vitamin B1 (thiamine): Supports energy metabolism and nerve function.
  
• Vitamin B2 (riboflavin): Important for metabolism and skin health.
  
• Vitamin B3 (niacin): Promotes cell regeneration and supports the nervous system.
  
• Vitamin B6: Involved in the formation of neurotransmitters that affect concentration and mood.
  

With this wide range of vitamins, raspberries are not only delicious, but also a nutrient-rich food for a balanced diet.

Antioxidants in raspberries

Antioxidants are essential protective substances that neutralise free radicals in the body and can thus prevent cell damage. Raspberries contain a particularly high concentration of flavonoids, polyphenols and ellagic acid, which are known for their health-promoting effects.

• Flavonoids: These phytochemicals have antioxidant and anti-inflammatory properties. There is evidence that they can regulate blood pressure and promote blood circulation, which may have a positive effect on heart health. However, the exact effect has not yet been scientifically proven.
  
• Polyphenols: This group of substances, which also includes tannins, is associated with possible protective properties against chronic diseases such as cardiovascular problems and diabetes. Studies suggest that polyphenols may have anti-inflammatory effects and slow down cell ageing, but further research is needed to definitively confirm these effects.
  
• Ellagic acid: Some research suggests that ellagic acid may inhibit the growth of certain cancer cells by reducing oxidative damage and inflammatory processes in the body. However, the studies to date have mostly been conducted in the laboratory and on animals, so it is still unclear to what extent these effects also apply to humans.
  

Due to their high antioxidant content, raspberries can support the immune system and possibly help prevent certain diseases. However, as scientific research in this area is still ongoing, raspberries should be considered part of a healthy diet and not a cure.

Nutritional information and calories in raspberries

Raspberries are not only rich in valuable nutrients, but also particularly low in calories. They consist largely of water, which makes them a light and refreshing option. At the same time, they provide an impressive amount of dietary fibre, which helps to satisfy hunger and promote digestion.

The following table provides an overview of the most important nutritional values per 100 g of raspberries:

Raspberries are particularly suitable for people who value a healthy and nutritious diet. Due to their low calorie content, they are an excellent choice for anyone who wants to eat lightly and consciously. Their high fibre content also makes them ideal for long-term satiety and good digestion.

Another advantage is that the sugars in raspberries come from natural sources and are absorbed more slowly by the body than refined sugars. This ensures more stable blood sugar levels and prevents sharp fluctuations that can lead to food cravings.

In addition, raspberries provide vitamin C, which supports the immune system and contributes to healthy skin.

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The health benefits of raspberries

Now that we have looked at the impressive nutritional values of raspberries, the question arises: how exactly do these nutrients affect our body?

Good for heart and circulation

Antioxidants such as flavonoids and polyphenols found in raspberries may reduce the risk of cardiovascular disease. They help to reduce oxidative stress and keep blood vessels healthy. There is evidence that a diet rich in polyphenols may be associated with lower blood pressure and improved vascular function. However, further studies are needed to confirm this link.

Aids digestion

Raspberries contain a fair amount of dietary fibre, which can have a positive effect on digestion. Fibre promotes healthy gut flora by serving as food for beneficial gut bacteria. It can also stimulate bowel movements and prevent constipation.

Positive effects on blood sugar

Due to their low glycemic index, raspberries only cause a slow increase in blood sugar levels. This can help to avoid hunger pangs and keep blood sugar stable over a longer period of time. Especially for people with diabetes or an increased risk of metabolic disorders, raspberries could therefore be a good addition to their diet.

Possible anti-inflammatory effect

Certain phytochemicals in raspberries, including anthocyanins, may have anti-inflammatory properties. Some studies have found links between eating anthocyanin-rich foods and a reduced inflammatory response in the body. However, there is not yet enough scientific evidence to confirm a definite effect in humans.

Raspberries compared to other berries

Raspberries are not the only berries to offer health benefits. But how do they compare to other popular berries?

Raspberries – The fibre queen

Raspberries have a particularly high fibre content, which aids digestion and ensures long-lasting satiety. They are also low in calories and have a low glycaemic index.

Blueberries – The antioxidant bomb

Blueberries are known for their high anthocyanin content – antioxidants that may have positive effects on brain function and cell protection.

Strawberries – The source of vitamin C

Strawberries are a particularly good source of vitamin C, which strengthens the immune system and contributes to collagen formation. They are therefore ideal for healthy skin and a strong immune system.

Currants – the underrated vitamin suppliers

Black currants in particular are a rich source of vitamin C and phytochemicals, which strengthen the immune system and protect cells.

Raspberries in natural medicine

Raspberries and their leaves have played an important role in natural medicine for centuries. In particular, raspberry leaves are often used to make tea that is said to have antispasmodic properties. Traditionally, this tea is used during pregnancy to help prepare for childbirth. It contains tannins that can have a calming effect on the muscles. In addition, raspberry leaf tea is also recommended in folk medicine to aid digestion and relieve stomach complaints.

However, scientific evidence for many of these uses is still limited, which is why raspberries should be considered more of a supportive measure than a medical treatment.

Lose weight with raspberries – how effective are they?

Raspberries can support a calorie-conscious diet. Their high fibre content ensures long-lasting satiety and prevents food cravings. They are low in calories and have a low sugar content and a low glycemic index, which helps to keep blood sugar levels stable.

In addition, raspberries contain phytochemicals such as polyphenols, which may have a positive effect on fat metabolism. However, further research is needed to confirm these effects.

Raspberries are versatile – as a snack, in muesli, in smoothies or in healthy desserts. They don't work miracles on their own, but in combination with a balanced diet and sufficient exercise, they can be a useful addition for long-term weight regulation.

Raspberries in the kitchen – versatile

Raspberries are a versatile ingredient that adds a fruity touch to both sweet and savoury dishes. They are easy to incorporate into your diet and give many recipes a refreshing touch.

• Breakfast: Perfect as a topping for muesli, porridge or smoothies. They provide a fruity freshness and valuable nutrients first thing in the morning.
  
• Desserts: Whether in cakes, tarts or fruity sorbets – raspberries give sweet dishes a natural sweetness and a slight acidity that rounds off the taste experience.
  
• Savoury dishes: They go surprisingly well in salads, harmonise with cheese and can be used to add a fruity touch to sauces for meat or vegetarian dishes.
  

Fancy a quick, healthy breakfast with raspberries?

Smoothie bowl with berries

This smoothie bowl is not only a refreshing breakfast, but also a nutritious meal for in between.

Ingredients (for 1 serving)

• 1 frozen banana
  
• 200 g berries
  
• 150 ml vegetable drink
  
• 1 tbsp flaxseed
  
• 2 tbsp rolled oats
  

Preparation

1. Put all the ingredients in a blender and blend well until a creamy consistency is obtained.
   
2. Pour the smoothie into a bowl.
   
3. Top with your favourite toppings – for example, fresh berries, nuts or coconut flakes.
   

Oat porridge with raspberries

Oat porridge is a classic, warming breakfast that can be quickly prepared with just a few ingredients. Topped with fresh raspberries, it gets a fruity note and additional valuable nutrients.

Ingredients (for 1 serving)

• 250 ml milk or a plant-based alternative (e.g. oat milk, almond milk, soy milk)
  
• 50 g oats
  
• 1 pinch of salt
  
• 2 teaspoons agave syrup (optional)
  
• 1/2 teaspoon cinnamon (optional)
  
• A handful of fresh raspberries as a topping
  

Preparation

1. Bring the oats, a pinch of salt and your favourite sweetener to the boil in the milk or plant-based drink, stirring constantly. Alternatively, the porridge can also be prepared with hot water.
   
2. Leave the porridge to steep for 3 minutes.
   
3. Pour into a bowl, sprinkle with cinnamon and top with fresh raspberries.
   
4. Enjoy!
   

Sustainability and organic quality of raspberries

Raspberries grow in many regions of the world, but the best fruits come from regional and seasonal cultivation. Freshly harvested, ripe raspberries not only have a more intense flavour, but also have less of an impact on the environment due to short transport distances. If you want to pay attention to sustainability, you should therefore prefer to buy local raspberries in season between June and September.

Organic raspberries are also a good choice, as they are grown without synthetic pesticides. Research suggests that organic raspberries often contain higher levels of antioxidants. Organic farming also helps to preserve natural ecosystems by avoiding monocultures and promoting biodiversity.

If you want to enjoy fresh raspberries outside of the season, you can also opt for frozen organic varieties. They usually contain just as many valuable nutrients as freshly harvested berries.

Conclusion: small berry, big impact

Raspberries are not only versatile in flavour, but also rich in nutrients. They contain fibre, vitamins and antioxidants that support various bodily functions. Their high water and fibre content can help you feel fuller, while phytochemicals have antioxidant effects. Whether fresh, frozen or processed, raspberries are easy to incorporate into a balanced diet.

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Frequently asked questions

How healthy are raspberries for the body?

Raspberries are rich in vitamins, antioxidants and fibre, which can strengthen the immune system, aid digestion and stabilise blood sugar levels. Their high nutrient content makes them a healthy addition to a balanced diet.

How many raspberries can you eat in a day?

There is no hard limit, but around 100–200 g per day is a good amount to reap the health benefits. Those sensitive to dietary fibre should increase their consumption slowly to avoid digestive discomfort.

Are raspberries a fruit or vegetable?

Botanically speaking, raspberries are a type of aggregate stone fruit, but they are considered a type of fruit. They are made up of many small individual fruits that together form a berry.

What makes raspberries special?

Raspberries have an exceptionally high fibre content of 6.5 g per 100 g, which makes them particularly filling. They also contain valuable antioxidants that reduce cell damage and possibly have anti-inflammatory properties.