How healthy are raspberries?

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Raspberry is a shrub culture. To date, there are 2 types of plants – forest and garden. The first option grows best in the wild, is smaller in size and less saturated in color.

The benefits and harms of raspberries are of interest to people who lead an active lifestyle and carefully monitor their nutrition. Berry is widely used in folk medicine to treat common diseases.

The fruit is used in cooking, cosmetics and medicine. The reason is the high content of valuable substances in raspberries.

In this article you will find out which health benefits raspberries can bring you.

Facts about raspberries

  • Because raspberries are juicy and have a sweet and sour taste, they are regularly used in jam.
  • Archaeologists have discovered that raspberries were probably eaten as far back as prehistoric times.
  • The fruit was also popular in the time of the Greeks and Romans.
  • The leaves of the raspberry bush have been used for medicinal purposes in the past.
  • In the Middle Ages, raspberries were used as red paint during painting.

The nutritional value of raspberries

100 grams of raspberries contain the following nutritional values ​:

  • Energy: 52 calories
  • Carbohydrates : 5.4 grams
  • Sugars: 4.4 grams
  • Protein : 1.2 grams
  • Fats: 0.7 grams
  • Fiber: 6.5 grams

Vitamins and minerals:

  • Vitamin A: 1% RDA
  • Vitamin C: 44% RDA
  • Vitamin E: 4% RDA
  • Vitamin K: 10% RDA
  • Folic acid: 5% RDA
  • Magnesium : 5% RDA
  • Potassium: 4% RDA
  • Calcium: 2% RDA
  • Copper: 4% RDI
  • Manganese: 34% DV

In addition to the vitamins and minerals mentioned above, raspberries also contain iron, phosphorus, zinc and the vitamins thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and B6.

The health benefits of raspberries

Raspberries contain many substances that can support our health, such as vitamins and antioxidants . Below you can read about the health benefits of this popular fruit.

1. Protect the cells

Raspberries protect cells due to the high amount of antioxidants and ellagic acid they contain. Antioxidants fight harmful free radicals, which can damage our cells.

There is also evidence that antioxidants and ellagic acid can help our body clear out cells that behave differently than intended.

Raspberries are not the only fruits that contain ellagic acid. This substance can also be found in strawberries , for example .

2. Strengthen the immune system

If you eat raspberries regularly, it contributes to a strong immune system. The fruit contains a large amount of vitamin C. Vitamin C can help to reduce the symptoms of colds and flu, making you less bothered by them.

This vitamin also shortens the duration of the common cold. That’s nice if you do get sick once in the cold season.

Also kiwis are rich in vitamin C, and are therefore good to eat if you’re cold.

3. Good for heart and blood vessels

There are several reasons why eating raspberries could be good for your heart and blood vessels. Research shows that raspberries could be an aid to thin the blood and help prevent blood clots.

Note : If you are already taking blood thinners, the blood thinning effect of raspberries may be less beneficial for you.

Raspberries contain potassium , which is also good for the heart. This mineral has a beneficial effect on blood pressure.

4. Support a stable blood sugar level

Raspberries are rich in fiber , making them a good snack for people with diabetes. Fiber ensures that the blood sugar level remains stable for longer. Several studies show that a high-fiber diet can contribute to lower blood sugar levels.

Other fruits that are high in fiber are blackberries and pomegranate . You can make a delicious fruit salad from these fruits in no time. Delicious as a dessert or snack.

5. Good for the eyes

Eating raspberries can help keep your vision clear. The antioxidants in raspberries may reduce eye damage from free radicals, helping to preserve vision for longer.

6. A good fruit for women

Raspberries appear to provide additional benefits for women. A cup of raspberry tea can reduce cramps during menstruation . Also, raspberries (just like ginger ) are a good aid against nausea during pregnancy . They also help with pain during childbirth.

Especially the leaves of the raspberry bush provide the soothing and lightening effect. They may also stimulate milk production in breastfeeding women.

Raspberries and weight loss

Raspberries are a good addition to your diet if you want to lose weight . The fruits consist largely of water, so they contain few calories. They are also rich in fiber, so eating raspberries keeps you full for a long time.

Please note: Raspberries contain fruit sugars ( fructose ). When you get too many fruit sugars, this will hinder weight loss. So try to limit yourself to a maximum of two servings per day.


Raspberries are a must if you want to take care of your health because of the many health benefits that this fruit can provide. Another advantage is that raspberries can help you if you want to lose weight.

If you combine eating raspberries with a healthy diet, you will experience the most effect. A varied and healthy diet is very important for a slim and healthy body.

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