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Pictured Recipe:Muesli with Raspberries
Raspberriesare one of the most popular berries in the world. This delicate fruit boasts a sweet-tart flavor and a velvety texture. In the U.S., most raspberries are grown commercially in California, Washington and Oregon. Raspberries are harvested during the summer and fall and they come in several different colors, such as black, purple and golden. The most common type of raspberry is the red raspberry, different subspecies of which are native to Europe and North America.
Healthy Raspberry Recipes
Raspberry Nutrition Facts
Here is the nutritional information for 1 cup (123 grams) of raspberries, according to theUSDA:
Calories:64
Carbohydrates:15 grams
Protein:1.5 g
Fiber:8 g
Calcium:31 mg
Magnesium:27 mg
Potassium:186 mg
Vitamin C:32 mg
Folate:26 mcg
Choline:15 mg
Vitamin K:10 mcg
Lutein and zeaxanthin:167 mcg
Besides containing the perfect combination of sweet and tart flavors, raspberries are a great source of fiber. One cup contains 8 grams, which is 32% and 21% of the RDA for most women and men, respectively. That 1 cup of raspberries also provides about 35% Daily Value for vitamin C and small amounts of Vitamin A, thiamine, riboflavin, vitamin B6, calcium and zinc.
Health Benefits of Raspberries
Pictured Recipe:Raspberry-Pineapple Fish Tacos
Raspberries pack a pretty big punch when it comes to health benefits. Here’s the lowdown on this tart and tasty fruit.
Promote Heart Health
Support Healthy Weight Management
May Slow Down the Aging Process
May Help Relieve Inflammation
Struggling with inflammation? Eating raspberries may be able to alleviate some of those symptoms. Raspberries containpolyphenolswhich have anti-inflammatory effects. Polyphenols help to regulate cellular activities in inflammatory cells and the activities of enzymes involved in the production of other pro-inflammatory molecules.
The Best Time to Buy Raspberries
Pictured Recipe:Raspberry-Peach-Mango Smoothie Bowl
The best time to buy raspberries is from midsummer through the fall. This is when they are harvested. You can also enjoy raspberries year-round when you buy them frozen. These berries arefrozen immediately after harvesting, so you don’t have to worry about any of those nutrients getting lost in the process.
When shopping for fresh raspberries, look for plump, firm and fragrant berries that are free of their hulls. Carefully examine containers for any signs of mold as this is a sign the berries are starting to decay.
How to Enjoy Raspberries
Raspberries are extremely versatile and can be enjoyed in a variety of ways! You can eat a few fresh raspberries as a snack, add them toyogurtorsmoothies, or use them to make a delicious, sweet dessert.
The Bottom Line
Raspberries are very nutritious and contain nutrients, such as antioxidants and fiber, that can be beneficial for your health. Including raspberries in your daily diet regimen may help to improve heart health, support healthy weight management, slow down the aging process and relieve inflammation.
Raspberries are versatile and can be used in a variety of sweet and savory recipes. You can enjoy them as a fresh snack throughout the summer and fall, or enjoy them preserved or frozen year-round.
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