Raspberries are one of the quintessential red fruits of summer , the time when most varieties of this food bear fruit, which can be consumed in optimal condition from the beginning of this season until well into autumn.
This seasonality, freshness and its benefits make raspberries a perfect aperitif to relieve hunger between meals, not to mention the ease of transporting it and eating it quickly and easily anywhere, since you don’t have to peel them.
In this way, this is the perfect ingredient to add daily to salads, yogurts or cereals, as well as to have a mid-morning snack or mid-afternoon snack, achieving great benefits for the body .
The benefits of raspberries
The first thing to know about raspberries is that their percentage of carbohydrates is moderate, so their energy intake is not very high. In fact, it only provides 40 kcal for every 100 grams of edible product.
In addition to this, raspberries contribute to the proper functioning of the digestive system , as its high fiber content stands out, reaching 6.7 grams per 100 grams of fruit.
Another of its most outstanding benefits is its high antioxidant power. In fact, it is positioned as a rich source of vitamin C and folates . So much so that a serving of raspberries provides 80% of the recommended daily intakes of this vitamin, according to reports from the Spanish Nutrition Foundation . Specifically, they are 32 mg of vitamin C for every 100 grams of product.
To this composition must be added the phenolic compounds , such as monophenols, polyphenols and flavonoids, among which are anthocyanins, cyanidins, ellagitannins, ellagic acid and hydroxycinnamates. Although these components are not so well known by the general public, the truth is that, together with vitamin C, they are what give this food a great antioxidant capacity.
Among the benefits of each of these antioxidant components, the following stand out:
Vitamin C : contributes to normal collagen formation for the normal function of bone, cartilage and gums. Folates contribute to the process of cell division.
Fiber and organic acids (citric, caffeic, malic and salicylic acid): make raspberries a good stimulant of intestinal peristalsis, so they are effective in case of constipation.