Raspberries: Your Garden Cure With Vitamins A, C, E, K, Iron, Fiber & Magnesium
Raspberries are fragrantly sweet and convey a near ‘melt-in-your-mouth’ texture. They are absolutely wonderful fruits in that they are chock full of powerful antioxidants that have incredibly powerful effects in the body.
I like to say that antioxidants are protectors of the fortress (the body), a shield to fend off free radicals that cause damage to our cells.
Raspberries possess almost 50% higher antioxidant activity than strawberries, three times that of kiwis, and ten times the antioxidant activity of tomatoes, shows research conducted in the Netherlands and published in the journal BioFactors.
Vitamin C that is found in raspberries helps the body to develop strong connective tissues and an immune system able to ward off the attack of micro-organisms. Raspberries contain about 50% of the recommended daily allowance of vitamin C.
Besides being a good source of vitamin C (an antioxidant beneficial in the fight against cancer), raspberries contain a phytochemical, ellagic acid, believed to have additional anticancer properties.
They also contain calcium, vitamins such as A, C, E, fiber and folic acid. Half to one pound of raspberry fruit per day can provide twenty to thirty grams of fiber which is adequate for an adult daily nutrition requirement.
Raspberries are also thought to contain compounds which are important towards having a healthy vision. The substance that appears to be responsible for this is called lutein.
They are also a good source of nutrients such as copper, folate, riboflavins and magnesium. These provide a rich supply of B vitamins and mineral content to the body.
The berries can be used in a variety of food dishes. If you know someone who doesn’t like to eat fruit, simply add raspberries to the dish. And,
They taste great and the person won’t even think about the fact that they are eating fruit. Some of the food dishes that raspberries can be used in include:
- They can be made into sauces (for poultry or desserts), jams or jellies.
- They can be eaten fresh, either plain or on top of food choices such as yogurt, ice cream, cereal or salads.
- They can be baked in pies, cakes, breads or muffins.
- They can be in drinks, such as smoothies or punches.
Studies have also shown that frozen raspberries do not lose their antioxidant powers, although processed berries have a lesser amount of them.
So you should always prefer fresh berries, or frozen berries than processed ones, if you are going for health benefits. Though, some of the nutrients do get reduced during freezing as well.
For example, vitamin C in the raspberries reduces to half when you freeze them. If you want to freeze raspberries without losing the health benefits, it is always advised that you add s bit of lemon juice to them, while you freeze them.
* Raspberry Fruit Soup (compote) is one of our favorites:
Ingredients:
1 (12-ounce) bag raspberries
3 tablespoons honey
1 stick cinnamon
1 cup frozen sliced peaches
1 cup diced pineapple, or banana or apple
Method:
In medium saucepan over low heat, heat raspberries, honey and cinnamon stick just until hot. Remove cinnamon stick.
Stir in remaining fruits and heat through.Spoon into cups and top with dollops of sour cream or crème fraiche
Want to know more about raspberries? Then, click here:
Raspberries To Supercharge You With 9 Health Benefits | Your Organic Gardening Blog
Yours truly for great health, mind and body,
Michelle, natural health advocate
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April 30 2010 09:23 pm | Green Living and Healthy Eating and Natural Beauty and Natural Remedies
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