Have you ever tasted raspberries? This fruit with a sweet and sour taste that provides freshness stores a myriad of nutrients that are beneficial for health. Therefore, it's a shame if you miss the many functions of this raspberry fruit.
Raspberry or in Indonesian called raspberry is a type of berry that has many varieties. There are raspberries that are black, purple, yellow, and red. However, red raspberries (Rubus idaeus) are the most popular and widely consumed type of raspberry.
Raspberry Fruit Nutritional Content
Raspberries are low in calories, yet nutrient dense. In 100 grams of raspberries there are only about 50 calories. In addition, raspberries also contain many of the following nutrients:
6.5 grams of fiber
12 grams of carbohydrates
0.8 grams fat
1.2 grams of protein
25 milligrams of calcium
0.4 milligrams of zinc
150 milligrams of potassium
30 IU of vitamin A
25 milligrams of vitamin C
0.9 milligrams of vitamin E
8 milligrams of vitamin K
Raspberries also contain folate, B vitamins, phosphorus, iron, manganese, lutein, and selenium. Raspberries are also rich in various antioxidants, such as polyphenols, anthocyanins, quercetin, and phenolic acids, which are good for health.
Benefits of Raspberry Fruit for Health
Thanks to the many nutrients contained in it, it's no wonder that raspberries can provide additional various functions for health. Here are the functions of raspberries that you can get by consuming them regularly:
Maintain digestive health
Raspberries are a good source of fiber. Consumption of foods rich in fiber can facilitate digestion while maintaining the balance of the number of good bacteria in the intestine. In addition, adequate fiber intake can also reduce your risk for digestive disorders, such as constipation.
Lose weight
Because it is low in calories and high in fiber and nutrients, raspberries are one of the fruits that are suitable for consumption for those of you who are craving to lose weight.
Because it is rich in fiber and protein, this fruit can make you full longer, so that you are helped in controlling your appetite. That way, you won't overeat or snack.
However, to get the ideal weight, you can't just rely on raspberries. You also have to regularly exercise and follow the right diet so that your weight can be lost and controlled.
Controlling blood sugar levels
Eating raspberries can help control blood sugar levels. This fruit has a low glycemic index measure so it will not raise blood sugar significantly when you eat it. With controlled blood sugar, you will avoid insulin resistance and diabetes.
Maintain skin health
Having healthy skin is the dream of many people. To make it happen, you can regularly consume raspberries. This fruit is rich in antioxidants and nutrients, such as vitamin A and vitamin C, which are good for skin health.
The nutritional content and various compounds in raspberries are also good for inhibiting and reducing signs of premature skin aging. Thanks to its fairly high vitamin C dose, this fruit is good for consumption to support collagen processing.
Maintain brain function
With increasing age, brain function and performance can decline. This can be fast-paced or chronic in people who are frequently exposed to free radicals.
To prevent this, you must meet the intake of antioxidants every day. One good source of antioxidants is raspberries.
The high antioxidant content in raspberries is known to be good for maintaining brain health, improving memory, and reducing the risk of brain function disorders, such as dementia or dementia, Alzheimer's disease, and Parkinson's disease.
Maintain healthy bones and joints
Raspberries contain calcium, protein, and the antioxidant resveratrol. The following nutrients and compounds are good for maintaining the ability of bones and inhibiting bone loss. In addition, raspberries also contain anti-inflammatory substances that can inhibit and relieve signs of arthritis.
Maintain heart health
The high fiber and antioxidant content in raspberries makes this fruit one of the best fruits for the heart.
Research shows that adequate fiber intake can help reduce the amount of bad cholesterol (LDL). This is good for reducing the risk of cardiovascular disease, such as heart disease and stroke.
Prevent cancer
Raspberries are a great source of antioxidants too. This content can inhibit the damage to body cells due to exposure to free radicals. Antioxidants are also known to inhibit the growth of cancer cells.
With the many functions of the rapsberry fruit, you can now include this fruit in your daily diet. Rapsberries can be enjoyed in a variety of ways, whether eaten directly, processed into juices or smoothies, or as a mixture in other dishes, such as yogurt, salads, or cereals.
Although useful, you don't just rely on raspberries to support health, okay? Keep eating a variety of healthy foods, exercising regularly, getting enough rest, and managing stress well to get a healthy body.
Also keep in mind, although rare, there are more than one person who can experience an allergic reaction to raspberries. This allergic reaction is more likely to occur in people who have a history of allergies to other types of berries, such as strawberries or blueberries.
Therefore, if you have a history of food allergies, especially to berries, you should first consult with your doctor to make sure that raspberries are safe for you to consume. Likewise if you experience an allergic reaction after consuming raspberries.
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