Raspberries are a small, delicate fruit that are very low in calories, low in fat and high in fiber. They are also full of essential nutrients that can improve your overall health. The variety of nutrients found in raspberries boost digestion, help the immune system, protect against certain diseases and aid in weight loss.

Nutrition Facts

Raspberries are known for being low in calories and fat. A cup of raspberries contains 50 calories and no fat. Raspberries are very high in fiber, containing 8 grams per cup. They’re also a good source of vitamin C, the B vitamins, folic acid, manganese, copper, magnesium and iron. Eating 1 cup of red raspberries provides half of the recommended amounts of vitamin C, 60 percent of the RDA for manganese and 33 percent of the RDA for fiber.

Raspberries and Weight Loss

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The low calories and high fiber content in raspberries make them an excellent choice to include in your diet, particularly if you are trying to lose weight. Fruits are low-energy-density food, meaning they provide larger portions for fewer calories. Water, fiber and fat content determine the energy density in foods. Fruits are high in water content, which will provide volume but not calories. Raspberries are fat free and full of fiber. High-fiber foods take longer for the body to digest, making you feel fuller longer. The insoluble fiber found in raspberries helps keep the body regular, which also promotes weight loss.

Additional Weight-Loss Benefits

Raspberries are very low on the glycemic index. They rank as a 3 in glycemic load, making them a low glycemic load food. Low-GL foods have little impact on blood sugar, helping to prevent the blood sugar from spiking. Low-GL foods not only help stabilize blood sugar but, Dr. Mabel Blades writes in “The Glycemic Load Counter,” can help make weight loss and management easier 1.

Other Benefits

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Raspberries are high in antioxidants, which help prevent damage from free radicals in the body. Raspberries are rich in the flavonoid called anthcyanins. Anthcyanins help prevent the growth of bacteria and fungi in the digestive tract, and have also shown to protect from heart disease and dementia.

The high level of vitamin C in raspberries, meanwhile, helps to protect the body from cancer and free-radical damage, boosts immune health and improves iron absorption. Manganese is also an antioxidant, which, in addition to helping prevent free-radical damage, can help to strengthen the bones.

Selection and Storage

Choose berries that are firm, plump and have a rich deep color. Avoid berries that are green or show signs of mold or bruising. Raspberries can be stored in the refrigerator for a few days, but go bad very quickly, so you should consume fresh berries within a few days after purchase.