Anticancer Foods: Raspberries Uses & Benefits

Are you looking to add a nutritious and delicious berry to your repertoire? Raspberries, known as Rubus idaeus, are a type of berry that has been enjoyed for centuries for their delicious taste and nutritional benefits. Not only are they sweet and juicy, but they are also packed with essential vitamins, minerals, and fiber. Read on to learn about the various health benefits of raspberries and understand why it is important to eat them on a regular basis.

What Are Raspberries?

Raspberries are a type of bramble fruit belonging to the genus Rubus. They are small, juicy fruits with a distinct red hue and a sweet-tart flavor. Not only red but raspberries are also available in yellow, black, blue, and purple. They are native to North America and Asia Minor and can be enjoyed both fresh and dried. These berries are highly nutritious, containing a wide range of vitamins and minerals. They are also a good source of dietary fiber and contain high levels of antioxidants and phenolic compounds, that can help protect the body from cell damage.

How Are Raspberries used?

Raspberries are a versatile and delicious food that can be used in many different ways.
  • They can be eaten as a snack, as a topping, in salads, as jam or jelly, or even as an ingredient in baked goods like cakes, pies, and muffins. In addition to being eaten on their own, raspberries can also be combined with other fruits and vegetables to create flavorful dishes.
  • Raspberries are often blended into smoothies and shakes as well, adding a fruity flavor and nutrition to the drink. They can also be added to oatmeal, yogurt, ice cream, cereal, and other breakfast items for a sweet kick. For savory dishes, raspberries can be added to sauces for a tangy twist.
  • Raspberries are also popularly used in desserts like cheesecake and tarts. Their unique flavor is both sweet and tart, making them perfect for creating decadent treats. The bright red color of raspberries also adds an attractive aesthetic to many dishes.

What Are The health benefits Of Raspberries?

Raspberries are rich in vitamins, minerals, antioxidants, and fiber, which have numerous health benefits.
  • Brain Health: Raspberries help counter oxidative stress, an imbalance between cell-damaging free radicals, and the body's ability to fight off their harmful effects. Because oxidative stress is a risk factor in diseases like Alzheimer's and Parkinson's, raspberries are a top brain-supporting food. According to a 2022 study in Scientific Reports, the flavonoids in berries have also been shown to help improve coordination, memory, and mood. And berries help with general brain "housekeeping" by clearing out toxic proteins tied to brain dysfunction.
  • Heart: One study also showed that eating raspberries can help reduce the risk of cardiovascular disease. The flavonoids found in raspberries, such as quercetin, anthocyanins, and cyaniding, may reduce inflammation in the arteries and protect against oxidative stress, which can damage cells and increase the risk of cardiovascular disease.
  • Obesity and Diabetes: Eating raspberries may also help protect against obesity and diabetes. The fiber in raspberries can help promote a feeling of fullness, which can lead to reduced calorie intake. In addition, the polyphenols in raspberries can help regulate blood sugar levels and improve insulin sensitivity, which is important for preventing diabetes.

What Makes Raspberries An Anticancer food?

Cancer: Studies have suggested that eating raspberries may help reduce the risk of all types of cancer. The antioxidant compounds in raspberries, such as ellagic acid, beta carotene, lutein, zeaxanthin, lycophene, selenium, Vitamin C, and Vitamin E, can help protect against cancer by inhibiting the growth of cancer cells. Raspberries are also a good source of dietary fiber, which is thought to be beneficial for reducing the risk of colorectal cancer. Raspberries are rich in antioxidants, including ellagic acid, which has been found to help prevent and fight cancer. Ellagic acid works by reducing inflammation and preventing the growth of cancer cells. It also works to inhibit the activity of certain enzymes that are associated with cancer development. In addition, raspberries contain a flavonoid compound known as quercetin, which has been found to have anti-cancer properties. Quercetin has been shown to have anti-inflammatory, antioxidant, antiangiogenic, and antimetastatic properties that help to protect the body from cancerous cells. Finally, raspberries are also high in dietary fiber, which has been linked to a lower risk of certain cancers. Dietary fiber helps reduce the absorption of carcinogenic compounds and can help keep your digestive system functioning properly. This helps to reduce the risk of developing colorectal cancer. Overall, the combination of antioxidants, flavonoids, and dietary fiber found in raspberries makes them an ideal food for cancer prevention. Eating raspberries regularly can help reduce your risk of cancer and improve your overall health.

References

  1. https://pubs.acs.org/doi/abs/10.1021/jf903484g
  2. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/raspberries
  3. https://pubs.acs.org/doi/abs/10.1021/jf0111209
  4. https://academic.oup.com/jn/article/148/5/667/4979589
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187535/
  6. https://www.sciencedirect.com/science/article/abs/pii/S1756464617307569
  7. https://ar.iiarjournals.org/content/26/5A/3601.short
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266224/#:~:text=Ellagic%20acid%20(EA)%20is%20a,direct%20antiproliferative%20and%20apoptotic%20effects.
  9. https://pubmed.ncbi.nlm.nih.gov/30441971/
  10. https://cellandbioscience.biomedcentral.com/articles/10.1186/s13578-020-00397-0#:~:text=Among%20various%20natural%20compounds%2C%20quercetin,impact%20on%20ovarian%20cancer%20cells.
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8881511/
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