Raspberry Nutrition: 6 Benefits & Uses

Raspberries make a sweet and delicious snack, whether you eat them on their own, or as a topping on granola, yogurt or another dish. They're also loaded with beneficial nutrients. Raspberry nutrition includes Vitamin C, Vitamin K, magnesium, folate, potassium and phosphorus, among others. Thanks to these nutrients, along with the powerful antioxidants they contain, raspberry benefits include the ability to improve heart health, manage diabetes, ease arthritis pain, fight premature aging and more.

Raspberry Benefits

1. Boost Heart Health

Raspberry benefits include the ability to naturally boost heart health. Research has shown that raspberry nutrition includes anthocyanin, which has powerful anti-inflammatory effects on the heart. Raspberries also contain nitric oxide, which works to improve blood flow. Many raspberry benefits stem from the polyphenols they contain, which can help reduce the risk of coronary heart disease and boost heart health. (1)

2. Help With Weight Loss

Raspberry benefits include the ability to aid in weight loss. The phytonutrients they contain work to boost metabolism function and kick-start weight loss. Studies have shown that supplementing with raspberries can help reduce fat accumulation and even decrease the size of fat cells, thanks to phenolic compounds called raspberry ketones. Raspberry ketones are compounds in raspberry nutrition that are often used as a natural weight loss supplement. (2)

3. Help Prevent Cancer

Raspberry benefits may include the ability to help prevent cancer. The black raspberry in particular has powerful anti-cancer properties. Research has shown raspberries are one of the most promising cancer-fighting foods around. According to a study conducted at the Ohio State University Comprehensive Cancer Center, the anthocyanins in black raspberries may help reduce tumors. Raspberry nutrition also contain ellagic acid, which has been studied for its ability to help prevent cancer. (3)

4. Help Manage Diabetes

Raspberry benefits include the ability to help naturally manage diabetes. As a low-glycemic food, raspberries can help stabilize blood sugar levels. Raspberry nutrition also contains a healthy dose of fiber, which makes the fruit a beneficial addition to a diabetic diet. (4)

5. Ease Arthritis Pain

Thanks to their powerful anti-inflammatory properties, raspberry benefits include the ability to relieve arthritis pain. According to a study published in the Journal of Agricultural and Food Chemistry, the polyphenols, anthocyanins and ellagitannins in raspberries provide anti-inflammatory properties that help protect cartilage in patients with arthritis. These compounds give raspberries the ability to fight inflammation and reduce the severity of arthritis symptoms.

6. Fight Aging

Raspberry benefits include the ability to slow aging, thanks to the antioxidants they contain. The antioxidants work to fight free radicals throughout the body that cause damage to the cells, including the skin. Raspberry benefits also include the ability to boos the immune system and prevent premature aging. The fruit contains Vitamin C, which helps protect the skin from exposure to UV light and pollutants. Studies suggest that adding raspberries to your diet can help improve the look of your skin and fight signs of premature aging, including wrinkles.