The citizens of Troy, in what is now Turkey, were the first people to appreciate raspberries in 45 A.D. In their time, the fruit was called ‘ida’, most probably after the mountain on which they were found growing. There are more than two hundred species of raspberries, but only two are grown on large scale.
Raspberries are an aggregate fruit. The flowers of such fruits develop multiple ovaries with each ovary producing drupelets around the core made by the flower. In reality each drupelet can be thought of as a separate fruit.
Nutritional Facts of Raspberries
Raspberries supply an amazing amount of goodness. One cup provides only 64 calories, 15 grams of carbohydrates and 8 grams of dietary fiber. This translates to 21 percent of the daily recommended allowance for men and 31% for women. Beneficial minerals in appreciable quantities include copper and manganese, with one serving providing 12 percent of the daily copper requirements and 36 % of manganese requirements for men and 46% for women.
The essential vitamins supplied by raspberries include vitamin C and K, with one cup supplying 11 percent of the daily requirements of vitamin K for women and 8 percent for men. There is sufficient vitamin C in one cup to fulfill 43% of the needs of women and 36% for men. Raspberries are also a significant source of the B-complex of vitamins which include B-6, niacin, riboflavin and folic acid.
This little red bobbly fruit are also loaded with phytonutrients having an antioxidant potential. They are especially rich in the flavonoids anthocyanins in addition to ellagic acid, gallic acid, quercetin, cyanidins, catechins, kaempferol, and salicylic acid.
Health Benefits of Raspberries
The medicinal value of raspberries have been used for centuries. Used as teas and gargles, for ailments like throat irritations and morning sickness remedies. They’ve also been widely used as a cure for indigestion.
Research now shows that raspberries possess anti-carcinogenic properties, helping to avert abnormal cell division. The University of South Carolina research shows that the ellagic acid in raspberries is easily absorbed by the body and has been shown to actually kill off cancer cells.
The high levels of antioxidants in raspberries also help to protect the retina of the eye, against oxidative stress and prevent macular degeneration.
The same compounds also eliminate free radicals from the body and slow early aging resulting from stimulation of free radicals caused by UV rays, pollution, stress, and smoke. The antioxidant and ellagic acid are also effective against inflammation that often lead to cardiovascular diseases, stomach and intestinal disorders.
Who’d have thought of that the tiny red fruit growing at the bottom of the garden could offer so much to the body?
How to Make a Maca and Raspberry Smoothie
- ½ cup low fat yoghurt
- 1 cup of raspberries
- ½ cup orange juice
- 1 tbsp of maca powder
- 1tsp honey (optional)
You may also like to add celery or almond milk, for a different flavor.