Snack on these tart, juicy gems by the handful.
Monica Bertolazzi/Getty Images
Raspberries are so delicious that they feel like an indulgence.
But did you know that there are tons of raspberry benefits for your health, too?
Photo:Monica Bertolazzi/Getty Images
Here’s a look at what is inside just 1 cup of raspberries.
Raspberries' Top Health Benefits
Raspberries are more than a delicious fruit to snack on.
Thanks to all the essential vitamins and minerals in them, they pack tons of health benefits.
Caitlin Bensel
Fiber is commonly found in the skins and seeds of fruits and veggies.
One cup of raspberries provides over 40% of your daily manganese needs.
All of these compoundsare antioxidants, which can help to prevent inflammation, Covone explains.
Victor Protasio
Theyre also effective at helping our cells fight off inflammation- and disease-causing free radicals throughout the body.
Support Cognitive Function
Theres promising evidence that raspberries help our brains function at their highest level.
Berries (including raspberries) also contain flavonoids.
Kelsey Hansen
Manage Blood Sugar
Some interesting studies have been done exploring red raspberries connection to managing diabetes.
Another study found that eating raspberries was also tied to lower blood sugars after eating in individuals with prediabetes.
It does so by altering the cells apoptotic signaling pathways and preventing oxidative damage to human epidermal keratinocytes.
Boost Metabolism
Raspberries are a low-in-calorie fruit.
One cup (or about 123 grams) of raspberries contains only 64 calories.
How to Add Raspberries to Your Diet
Adding raspberries to your diet is easy.
Blend raspberries with other fruits like bananas, as well as yogurt or milk, for a berry smoothie.
Or stir some fresh or frozen raspberries into your morning oatmeal or yogurt.
They even pair well with mixed greens and nuts in salads.
Here are some of our favorite raspberry recipes to try for yourself.
Baked Berry Oatmeal
What better way to start your day than with the antioxidant punch of berries?
Raspberries are the perfect topping or addition to overnight oats, as well as cold or hot cereals.
Mixed Berry Biscuit Cobbler
Baked goods and raspberries go hand-in-hand.
“Raspberries, raw.”
U.S. Department of Agriculture.
USDA FoodData Central.Raspberries, raw.
Accessed May 11, 2023.
2019;27(4):542-550. doi:10.1002/oby.22406
Fang, J. et al.
“Red Raspberry Extract Protects the Skin against UVB-Induced Damage with Antioxidative and Anti-inflammatory Properties.
“Oxidative Medicine and Cellular Longevity.
National Institutes of Health: Office of Dietary Supplements.
