When it comes to fruits, few can rival the nutritional powerhouse that is the raspberry. Bursting with flavour and packed with essential vitamins and minerals, these tiny, tasty berries offer many health benefits.
Raspberries are a rich source of vitamin C, a valuable antioxidant. Vitamin C helps to support the immune system and skin health, aids in wound healing and aids iron absorption from plant-based foods. One serving of raspberries provides just over half of your recommended daily allowance of vitamin C intake, making them a great addition to your diet.
As well as this, folate, a B vitamin in raspberries, is vital for heart health and expectant mums. Folate supports the formation of DNA and RNA, red blood cells and cell division. Adequate folate is essential for pregnant women as it supports foetal development and helps prevent neural tube defects. Dietary sources of folate are necessary at this stage for women, along with folate vitamin supplementation. Additionally, folate contributes to heart health, so enjoying raspberries as part of your diet can benefit those at all life stages.
Phytochemicals, or plant nutrients, give fruits and vegetables characteristic colour, texture, taste and smell. However, these compounds also offer us nutritional benefits. One of these phytochemicals, anthocyanin, gives raspberries their vibrant colour. Ellagic acid, a polyphenol found in raspberries, is known for its antioxidant and anti-inflammatory properties. Studies have suggested that ellagic acid may have potential health benefits, including reducing the risk of chronic diseases.
The last, but definitely not the least, nutritional benefit of raspberries is their significant fibre content! One serving of these superfruits provides about 6g of fibre, 20 -25% of your recommended daily intake. Dietary fibre is crucial for any healthy diet as it aids digestion, promotes fullness and helps regulate blood sugars.
Like most fruits, raspberries are incredibly versatile and can be enjoyed as part of a meal or snack. They can be included in smoothies, salads, desserts and even some savoury dishes. Blend them with frozen bananas to make a treat that tastes like raspberry ice cream; try a raspberry parfait made with natural yoghurt, raspberries and granola. Or try adding them to a salad or serving with cheese. We love using raspberries in baking berry muffins, oaty bars or raspberry chia jam in our house. You can also keep some in the freezer and use them for quick and easy smoothies. Or, my personal favourite, enjoy as a snack on their own!
Raspberries are a tasty, easy way to enrich your diet with essential nutrients. From breakfast to dessert, the versatility of raspberries knows no bounds and can be enjoyed by all of the family!