Raspberry is a low-carb, low-calorie fruit grown in all regions with temperate climate. This fruit is not only delicious but also gives a lot of nutritive value on consuming. It is full of minerals, vitamins, antioxidants and fibers. There are up to 8 varieties of raspberry throughout the world but the most commonly seen amongst them are the red variety. You may also find black or golden varieties in your nearby grocery stores. When added to smoothies, cereals and yogurt, or as toppings on pancakes and baked products, raspberries can make a delicious snack. These fruits are perishable and do not last more than 2 days even if kept in the refrigerator.
The calorific value of one raspberry is just 1 calorie. A cup filled with them will give you approximately sixty-four calories, one gram of protein, fifteen grams of carbohydrates and eight grams of fiber with slight traces of fat. As the fiber in it is indigestible one can minus it from the total carbohydrate value. So, the cup of raspberry gives you only 7 net grams carb. This makes raspberries a good option to be included in low-carb diet like in Atkins plan. You may wonder as to how much fiber to consume daily – On an average any amount of fiber between 20 to 30 grams is sufficient to maintain the cholesterol levels and ensure proper digestion.
Raspberries are rich in vitamins and a cup full of raspberries give almost 32.2 mg Vitamin C, 9.6 mg Vitamin K and some percentages of Vitamin B that includes folate, pantothenic acid, niacin and B-6. All these vitamins are very beneficial to our body. Vitamin C also an antioxidant helps in promoting immunity and healthy tissue rebuilding, Vitamin K helps in maintaining blood clotting properties of your blood while all components of Vitamin B work together towards promoting healthy development of red blood cells and maintaining the body's metabolic rate.
These fruits fall in the category of the 10 top antioxidant providing food items. They contain antioxidants like proanthocyanidins that help in preventing both cancer and heart disease, and also ellagic acid that helps in preventing cancer.
Fresh Raspberries have natural occurring sugar and a cup full of these fruits can give you up to 5 grams of sugar. However, if you consume purchased, frozen and sweetened varieties of raspberries one cup full of these will give you almost fifty four grams of sugar.
A cup filled with raspberries can give you twenty seven mg magnesium, eight mg out of this mineral magnesium act as antioxidants that promote proper functioning of certain vital digestive enzymes in the body. It also gives thirty one mg of calcium that is good for bone-building. Other minerals, such as zinc, copper, phosphate and iron, are also present in raspberries in small quantities.
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LiveStrong: Raspberry Nutritional Value