A plate of fresh raspberries

Top 5 health benefits of raspberries

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Registered nutritionist Nicola Shubrook explains what makes these vibrant red berries so good for you, and which vitamins and minerals they contain.

What are raspberries?

Raspberriesare a berry fruit related to the blackberry and rose. They are grown in the UK over the summer and autumn months, and are actually little bunches of reddish-pink druplets that are tightly packed together. They have a sharp, sweet taste.

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About 20 fresh berries count as one ofyour five-a-day.

Discover our full range ofhealth benefit guides. Get inspired by ourraspberry recipe collectionfrom ourraspberry & polenta caketoraspberry tiramisu.

Nutritional benefits of raspberries

An 80g serving of raspberries provides:

  • 20 kcals / 87 kJ
  • 1g protein
  • 2g fat
  • 7g carbohydrates
  • 7g fibre
  • 136mg potassium
  • 26mcg folate
  • 26mg vitamin C

What are the top 5 health benefits of raspberries?

1. May improve blood sugar management

With a lowglycaemic index(GI) and high fibre content, raspberries are a useful dietary inclusion if you need to monitor your blood sugar levels.Animal studiessuggest that when raspberries are fed alongside a high-fat diet, they help lower blood sugar levels and improve insulin response. This may be because raspberries arerich in tannins, plant compounds that inhibit the enzymes that break down starches.

2. May have cancer protective properties

Raspberries are rich in protective antioxidants that mayprotect against cancer. Animal studies suggest this may be helpful for colon, breast and liver cancer. However, human studies are needed to confirm these findings.

3. May alleviate arthritis

Loaded with anti-inflammatory compounds such as anthocyanins, animal studies appear to show that raspberries reduce thesymptoms of arthritis. These studies also show alower risk of developing arthritisas well as less damage to the joints in those that developed the condition. More research and human trials are needed to confirm these effects.

4. May reduce signs of ageing

Being rich in protective plant compounds called polyphenols, raspberries may helpreduce the signs of ageingand improvebalance and strength. The berries are also rich in vitamin C, which is important for collagen production and may protect theskinfrom UV damage. Much of these findings are the result of animal models, so more human trials are needed.

5. May protect against metabolic syndrome

A2017 studyfound that mice withmetabolic syndrome(a medical term for a combination of diabetes, high blood pressure and obesity) that were fed a single serving of raspberries each day saw improvements in weight and insulin sensitivity. Abody of researchsupports these findings, but more studies are required to confirm the relevance of these results to humans.

Are raspberries safe for everyone to eat?

Raspberries, along with fruits such as apples, peaches, avocados and blueberries, contain natural chemicals calledsalicylates. Some people are sensitive to these compounds and may experience an allergic reaction, such as skin rash or swelling.

If you are concerned about food allergies,please consult your GP or registered dietician for guidance.

Read more from theNHS website about allergy symptoms.

Healthy raspberry recipes

Orange & raspberry granola
Cinnamon crepes with nut butter, sliced banana and raspberries
Peanut butter overnight oats
Instant frozen berry yogurt
Berry bircher
Cranberry & raspberry smoothie
Raspberry ripple chia pudding


This article was reviewed on 12 February 2021 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of theBritish Association for Nutrition and Lifestyle Medicine(BANT) and theComplementary & Natural Healthcare Council(CNHC). Find out more aturbanwellness.co.uk.

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All health content onbbcgoodfood.comis provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our websiteterms and conditionsfor more information.

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