Raspberries: beneficial properties of berries and possible harm
Delicious, aromatic and incredibly healthy, raspberries are among the most popular berries in the world. This is facilitated by a low calorie content, a rich vitamin and mineral complex, and the possibility of eating it fresh and canned. The fruits, leaves and branches of the shrub are used in folk medicine and home cosmetology.
In the article we will talk about the health benefits and dangers of raspberries, their use in dietary nutrition and contraindications to use.
The content of the article
Calorie content and nutritional value of raspberries
According to the botanical classification, the raspberry fruit is not quite a berry, but a polystyanka, consisting of many drupes that have grown together. They attach to the white stalk and gather around it in a rounded head. However, in everyday life, raspberries are called berries - there is no big mistake in this.
How many calories are in raspberries? Nutritional value of 100 g of product:
- calorie content - 52 kcal;
- proteins - 1.2 g;
- fats - 0.65g;
- carbohydrates - 5.44 g;
- fiber - 6.5 g;
- water - 85.75 g;
- ash - 0.46 g.
Glycemic Index and Bread Units
The glycemic index (GI) shows the rate at which foods raise blood sugar levels. Gi tracking is recommended for people with diabetes.
The GI of raspberries is 25-40 units, depending on varieties.
XE of fresh raspberries - 0.67 g.
Reference. The Bread Unit or Carbohydrate Unit (XE) is used to roughly estimate the carbohydrate content of foods. One XE = 10 g excluding fiber or 12 g carbohydrates or 20 g bread. Knowing the XE of different foods allows you to control sugar levels and improve carbohydrate metabolism.
Raspberry fruit contains malic acid. It speeds up the absorption of carbohydrates and lowers glucose levels. Therefore, doctors recommend including raspberries in the diet of patients who are in a pre-diabetic state. It is allowed to eat ½ cup of berries at one time.
The chemical composition and content of vitamins in raspberries
What vitamins are in raspberries? The table shows the vitamin and mineral composition of 100 g of fresh fruits.
| Name | Content | Norm |
| Vitamin A | 2 μg | 900 mcg |
| alpha carotene | 16 mcg | — |
| beta carotene | 0.012 mg | 5 mg |
| Lutein and Zeaxanthin | 136 μg | — |
| Vitamin B1 | 0.032 mg | 1.5 mg |
| Vitamin B2 | 0.038 mg | 1.8 mg |
| Vitamin B4 | 12.3 mg | 500 mg |
| Vitamin B5 | 0.329 mg | 5 mg |
| Vitamin B6 | 0.055 mg | 2 mg |
| Vitamin B9 | 21 μg | 400 mcg |
| Vitamin C | 26.2 mg | 90 mg |
| Vitamin E | 0.87 mg | 15 mg |
| beta tocopherol | 0.06 mg | — |
| gamma Tocopherol | 1.42 mg | — |
| delta tocopherol | 1.04 mg | — |
| Vitamin K | 7.8 mcg | 120 mcg |
| Vitamin PP | 0.598 mg | 20 mg |
| Betaine | 0.8 mg | — |
| Potassium | 151 mg | 2500 mg |
| Calcium | 25 mg | 1000 mg |
| Magnesium | 22 mg | 400 mg |
| Sodium | 1 mg | 1300 mg |
| Sulfur | 12 mg | 1000 mg |
| Phosphorus | 29 mg | 800 mg |
| Iron | 0.69 mg | 18 mg |
| Manganese | 0.67 mg | 2 mg |
| Copper | 90 mcg | 1000 mcg |
| Selenium | 0.2 μg | 55 mcg |
| Zinc | 0.42 mg | 12 mg |
| Mono- and disaccharides | 4.42 g | 100 g |
| Glucose | 1.86 g | — |
| Sucrose | 0.2 g | — |
| Fructose | 2.35 g | — |
| Saturated fatty acids | 0.019 g | 18,7 g |
| Palmitic | 0.016 g | — |
| Stearic | 0.004 g | — |
| Monounsaturated fatty acids | 0.064 g | min 16.8 g |
| Oleic (omega-9) | 0.059 g | — |
| Gadoleic (omega-9) | 0.005 g | — |
| Polyunsaturated fatty acids | 0.375 g | from 11.2 to 20.6 g |
| Linoleic | 0.249 g | — |
| Linolenic | 0.126 g | — |
| Omega-3 fatty acids | 0.126 g | from 0.9 to 3.7 g |
| Omega-6 fatty acids | 0.249 g | 4.7 to 16.8 g |
Why are raspberries useful?
The beneficial properties of fresh raspberries are due to their rich chemical composition. Regular consumption of the fruit is beneficial for:
- Joints - salicylic acid has an anti-inflammatory effect. It is most effective at the first signs of arthrosis and arthritis.
- Of cardio-vascular system - magnesium and ascorbic acid cleanse blood vessels, remove cholesterol, normalize heart function, and lower blood pressure.
- Nervous system - vitamin and mineral complex, flavonoids and sugars eliminate stress and anxiety, improve memory, and lift mood.
- Respiratory system - raspberries have an expectorant effect and help to remove phlegm and mucus from the bronchi and lungs.
- Gastrointestinal tract - pectin and fiber normalize digestion, increase intestinal peristalsis, and ketone helps to reduce weight.
- Pancreas - natural sugar and a low glycemic index of sugar do not provoke sharp jumps in blood sugar, on the contrary, they maintain its normal level.
- Reproductive system - zinc, vitamins B9 and E have a beneficial effect on the reproductive system, take part in the synthesis of sex hormones, improve the well-being of women during menopause. Antioxidants prevent male infertility. Magnesium and Vitamin C and Magnesium increase testosterone and male fertility.
- Skin - vitamins A, E prevent premature skin aging, soften it, increase elasticity, maintain a healthy complexion.
- The immune system - flavonoids, minerals and vitamins strengthen the immune system, bind free radicals, increase resistance to viruses during the cold season.
Important! Just 10-15 raspberries per day reduce the risk of cancer and atherosclerosis by 45%.
Healing properties
Raspberry tea and raspberry puree, prepared without subsequent pasteurization, causes increased sweating in the event of a cold. The body temperature drops faster, and the healing process takes less time.
Raspberries are useful for high blood pressure, gastrointestinal diseases and anemia.
The fruits are used as an expectorant for bronchitis and laryngitis.
It is interesting:
Application of raspberries
Raspberries are used not only in cooking, but also in folk medicine, home cosmetology, and are included in diets for weight loss.
In folk medicine
Traditional healers consider raspberries to be one of the healthiest berries. It was previously used to treat rubella, urticaria, leprosy, ulcerative skin lesions, itching, and lichen. Now roots are used as raw materials, leaves, bush branches, and, of course, fruits.
Indications for use:
- diseases of the upper respiratory tract;
- diarrhea;
- inflammation of the skin, teenage acne;
- violation of blood outflow and blockage of the lumen of blood vessels;
- hemorrhoids;
- prostatitis and impotence in men;
- infertility;
- rheumatic pains;
- fever;
- gastritis and enteritis;
- inflammatory eye diseases (blepharitis, conjunctivitis).
In cosmetology
Raspberries have a beneficial effect on the skin from the outside and from the inside. American dermatologist Nicholas Perricon has developed a whole anti-aging system called the Face Lift Diet. Its essence lies in the fight against free radicals with the help of antioxidants contained in fruits, and at the same time exclusion from the diet of foods that contribute to the formation of free radicals.
The Perricon System helps fight eczema, psoriasis, dermatitis and early skin aging.
In everyday life, freshly picked raspberry leaves are used to eliminate acne and acne. The raw material is ground to a homogeneous mass and applied to the skin. After 15 minutes, wash off and dry the face with light patting of the fingers.
Whitening, nourishing and softening masks are prepared from the fruits.
Homemade nourishing and cleansing lotions are popular. To do this, take 1 tbsp. l. berries, pour 250 ml of vodka and leave to infuse in a dark place for 1.5 weeks. Before use, the lotion is diluted with water 1/2 or 2/3.
Recently, raspberry ketone has become popular. This is a phenolic compound of natural origin - the main component of essential oil, which gives a recognizable aroma.
It is sold in the form of a fine-crystalline white powder, in a package of 5 g - 1 kg. Ketone dissolves well in hot oil, alcohol, squalane.The substance has a fat-burning effect, increases skin elasticity, improves turgor, narrows pores, activates metabolic processes, produces a powerful anti-aging effect, strengthens hair follicles and stimulates hair growth.
Ketone is found in cosmetics for the face (0.5%) and eyelashes (0.01%), masks and shampoos (1-2%), anti-cellulite serums and wraps (1%).
Raspberry ketone is practically insoluble in water, so it is better to prepare home cosmetics on an alcohol basis:
- To prepare a 2% solution in 98 g of alcohol, dissolve 2 g of ketone.
- To prepare a 5% solution in 47.5 g of alcohol, dissolve 2.5 g of powder.
- To prepare a 10% solution, 10 g of ketone is dissolved in 90 g of alcohol.
It is important to observe the exact proportions: keep in mind that 98 g of alcohol is not equal to 98 ml.
Prepared remedy stored in the refrigerator and added to cosmetic products as needed. Dosage 5% for 50 ml of lotion or cream:
- 0.01% - 1 drop of solution;
- 0.05% - 5 drops;
- 0.1% - 10 drops;
- 1% - 100 drops.
Slimming
With 52 calories, fresh raspberries are often included in the diet for weight loss. In the bakery industry, raspberry flour is used to reduce the calorie content of finished products and improve their taste. For its preparation, fruits of milk and technical ripeness are suitable. They are dried in the sun, and then in an oven, where they acquire a grayish tint, but at the same time retain their aroma. Dried raspberries are ground into flour and added to the dough. Flour retains minerals and fiber. Such products are in demand among people who control their weight and are on a strict diet.
Some research suggests that raspberry ketones increase metabolic activity... However, many experts argue that this is just a marketing ploy, and there is still no evidence of the real effect of these compounds on body weight.
American nutritionist Elsa Savage suggests replacing flour products and fruits (bananas, grapes, melons, mangoes) with raspberries, leveling the effect of diets for weight loss.
Raspberries do not promote weight loss, but they do keep it at the desired level. Fruits contain fiber, have a low calorie content, GI and XE, have a diuretic effect, thereby helping to remove excess fluid from tissues.
Harm and contraindications
The use of a large number of berries is contraindicated in case of gout, dysfunction of the gallbladder and kidneys, allergies to the product.
In the course of research, scientists were able to establish a connection between the frequent use of infusions and decoctions of raspberries with inhibition of the function of the pituitary gland and thyroid gland. This effect is due to the content of substances with hormonal effects.
During an exacerbation of gastritis, ulcerative lesions of the duodenum, stomach, gastritis, it is recommended to refrain from eating berries due to the presence of coarse fiber.
People taking blood thinning medications will need to consult a doctor, as raspberries contain a large amount of vitamin K, which affects blood composition.
Conclusion
The calorie content of fresh raspberries per 100 g is only 52 kcal, which allows you to use it on a diet without fear. The benefits of raspberries are due to their rich chemical composition. Ascorbic acid, potassium, magnesium, B vitamins contribute to the general strengthening of the body, help to cope with colds, upper respiratory tract diseases, bronchitis, eczema and dermatitis.
Berries can be harmful, especially during an exacerbation of ulcers and gastritis. Direct contraindications for use are gout, allergies and gallbladder pathologies.