Black and Red Raspberries Let's suppose that you know about the raspberry juice health benefits, the question is how often do you include it in your diet? Several studies have pointed out the need for regular inclusion of raspberry fruits in our daily diets due to their excellent constituent of nutrients, vitamins and minerals. Furthermore, raspberries play an integral role in preventing vitamins and minerals deficiencies in our bodies such as vitamin A, vitamin C, dietary fibre and antioxidants etc. So, if you regularly consume raspberries, then you have reduced chances of suffering from chronic diseases. Being a super fruit, the nutrients, minerals and vitamins in raspberry are highly beneficial for our wellbeing and for the healthy maintenance of our body systems. Raspberry or ræzˌbɛri is an edible fruit that belongs to the rose family, genus Rubus and the subgenus Idaeobatus.
It is a red sweet fruit that is botanically known as Rubus idaeus L. and of the Rosaceae family. The red colour of this berry fruit is attributed to its constituent of a polyphenolic compound known as anthocyanins. Moreover, raspberry is considered among the healthiest fruits due to the abundant antioxidants, nutrients, vitamins and minerals present in it. As the name suggests, raspberry is a small roundish juicy fruit with no seed and with several drupelets formed on a central core. These druplets detach from the core if pressed.
Raspberry is highly perishable and as any other fruit, it is liable to decay, mechanical injury, water loss and physiological breakdown. However, this fruit does not foster the growth of pathogens due to its high acid content. Raspberry is perennial in nature with the ability to survive for a long period of time. Raspberry pruning is recommended to be annually especially during the winter season.
Some raspberry species include; Rubus phoenicolasius (Wine raspberry or Wineberry), Rubus crataegifolius (Asian raspberry), Rubus occidentalis (Black raspberry), Rubus rosifolius (West Indian raspberry), Rubus ellipticus (Yellow Himalayan Raspberry), Rubus gunnianus (Tasmanian alpine raspberry), Rubus strigosus (American red raspberry), Rubus sieboldii (Molucca raspberry), Rubus idaeus (European red raspberry), Rubus parvifolius (Australian native raspberry) and Rubus leucodermis (Black raspberry, Whitebark, Blue raspberry or Western raspberry) and Rubus nivalis (Snow raspberry).
Raspberry Nutrition
The nutritional value of raspberries cannot be overemphasised as they are an excellent source of dietary fibre, vitamin C, manganese, potassium, iron, vitamin B6, calcium and magnesium. Considering all the numerous raspberry vitamins and minerals, the need for its regular intake is imperative. You can consume raspberry as a fresh fruit, smoothie but preferably as juice. Raspberry juice, which is the drink obtained from raspberry fruits is distinguished by its pleasant taste and distinctive colour. The juice is packed with numerous health benefits. Peradventure you want to know how many calories in a raspberry, the answer is simply, 53 calories per 100 grams raspberries.
Raspberry Juice Health Benefits
There are several raspberry juice health benefits however, few outstanding ones have been discussed below. It is worthy to note that both the red and black raspberry benefits us in several ways. Natural raspberry juice contains no calories but with several nutritional and health benefits. Nutritionists recommend the increased consumption of raspberry juice due to its high constituents of antioxidant phytochemicals that are essential for preventing and tackling diseases.
Edible Purposes
Raspberry juice is sweet, refreshing and nutritious thus can be consumed as desired. Raspberry juice can be consumed as it is or can be paired with other dishes, for example, it can be used for cooking, for making smoothies or for making jams. It can also be used for making frozen raspberry lemonade, raspberry pie, raspberry lemonade popsicles, raspberry jam, raspberry lemonade smoothie, raspberry lemonade martini, raspberry sparkling water and raspberry yogurt (raspberry greek yogurt or chocolate raspberry greek yogurt).
Although you can easily buy the bottled raspberry juice from the nearest grocery shops, but it is preferable to consume the freshly made one. Freshly made raspberry juice is more refreshing, healthy, nutritious, delicious and above all, you can confidently boast of the contents of the juice. You can buy raspberry from the grocery shop or farmers market and try out the raspberry juice recipe by yourself.
Here is a quick guide on how to make raspberry juice!!!
Raspberry Juice Recipe Antimicrobial Properties
Bobinaite et al., (2013) studied the antimicrobial and phytochemical (phenolics, anthocyanins and ellagitannins) composition of raspberry pulp, fruit, and marc extracts obtained with 80% acetone and 80% methanol from various plant cultivars. The results show that all the extracts isolated from raspberry pulp, whole raspberries and marc exhibit antimicrobial activity against the tested bacteria. This suggests the need to consume raspberry juice regularly in other to fight against microbes that could be thriving in the body.
Aids Easy Digestion
You might want to know exactly how much fibre is in raspberries, which is essential for facilitating easy food digestion. Several studies reveal that raspberry consists up to 7g (28%) per 100g raspberries. Taking raspberry juice also helps to prevent constipation, flatulence, and stomachache.
Antioxidant Properties
Raspberry juice is an excellent source of powerful antioxidants such as ellagic acid, anthocyanins and ellagitannins. antioxidants may slow or possibly prevent your development of cancer. These antioxidants help to prevent oxidative damage and free radicals in the body thus minimizing the onset of cancer.
Supports the Cardiovascular System
If you want a healthy heart, drink more raspberry juice. Studies reveal that the anthocyanins antioxidant and high amount of potassium found in raspberry juice support the healthy functioning of the heart. The drink helps to stabilise the capillary walls of the heart, minimises the possibilities of cardiac arrhythmia and nourishes the muscles of the heart thereby minimising the onset of heart disease.
Dermatological Care
If you desire a glowing skin, drink more raspberry juice. Studies reveal that raspberry contains vital vitamins like vitamin C, iron, vitamin B6 and folate that are essential for healthy skin. These vitamins help to maintain the skin, repair the skin and fight against free radicals that could damage the cells or possibly lead to premature skin ageing and wrinkles.
Supports the Nervous System
The anthocyanins present in raspberries juice is neuroprotective in nature thus helps to protect the nerve cells from injury or degeneration.
Raspberries Prevents Dementia
The Raspberry drink is packed with antioxidants such as quercetin, gallic acid, ellagic acid, salicylic acid and anthocyanins. These antioxidants promote blood circulation and oxygenation to the human brain. They also support the cognitive system thus preventing the onset of degenerative diseases of the brain, which could potentially lead to dementia (minimizes persistent disorder of the mental processes).
Boosts the Immune System
Raspberry juice helps to boost the immune system. This is due to its rich constituents of antioxidants that are useful for detoxifying and eradicating unwanted toxins from the body.
Antihistamine Properties
Raspberry juice is an excellent source of vitamins that minimise the release of histamines that could cause allergic reactions to the body.
Anti-inflammatory Properties
Afaq and Mukhtar (2005) reveal that raspberries are anti-inflammatory in nature. This is attributed to the high amount of vitamin C found in it. The vitamin C acts as an antioxidant for reducing inflammation of the body thus leading to a healthier body.
Essential for the Eyes
Raspberry juice contains essential vitamins, minerals and antioxidants that are effective for protecting the eyes against eye problems, cataracts and dry eye syndrome. The powerful vitamins in this drink nourish the eyes by facilitating blood flow to the eye.
Weight Management
Raspberry is a rich constituent of dietary fibre, antioxidants and low calories thus consuming the juice can be beneficial for eradicating toxins from the body. This results in a healthy body weight. Moreover, the low-calorie sugar substitute (xylitol) in raspberry juice do not contribute to high glycemic index because it is slowly absorbed in the intestines, unlike the simple sugar.
Recommended During Menstrual Bleeding and Heavy Painful Periods
Raspberry juice reduces cramps as well as prevents heavy menstrual bleeding. To prevent menstrual blood clots during the menstrual cycle, drink enough raspberry juice.
Anticoagulant Properties
Raspberry juice acts as an anticoagulant, thus helps to retard and inhibit the coagulation of blood. The juice helps to thin the blood thus facilitating the easy circulation of blood all over the body. The anticoagulant effects of raspberry juice are attributed to its rich constituent of salicylate.
Recommended for Pregnant Women
Raspberry Juice is highly recommended for pregnant women especially during the completing end of their pregnancies. The juice alleviates nausea, reduces the second stage of labour, reduces childbirth pain and prevents haemorrhage.
DISCLAIMER
This post is for enlightenment purposes only and should not be used as a replacement for professional diagnosis and treatments. Remember to always consult your healthcare provider before making any health-related decisions or for counselling, guidance and treatment about a specific medical condition.
Where to Buy Raspberry Products!!!
REFERENCES
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2] Bobinaitė, R., Viškelis, P., Šarkinas, A. and Venskutonis, P. R. (2013), Phytochemical composition, antioxidant and antimicrobial properties of raspberry fruit, pulp, and marc extracts, CyTA - Journal of Food, 11:4, 334-342, DOI: 10.1080/19476337.2013.766265
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7] Hampel, D., Swatski, A., Mosandl, A. and Wüst, M. (2007), Biosynthesis of Monoterpenes and Norisoprenoids in Raspberry Fruits (Rubus idaeus L.): The Role of Cytosolic Mevalonate and Plastidial Methylerythritol Phosphate Pathway. Journal of Agric. Food Chem., 55, 9296–9304.
8] Jacxsens, L., Devlieghere, F., Van der Steen, C., Siro, I. and Debevere, J. (2001b), Application of ethylene adsorbers in combination with high oxygen atmospheres for the storage of strawberries and raspberries. In: ProceedingsCA 8th International Conference of Controlled Atmospheres, 8–13th July, Rotterdam, the Netherlands. pp.311–318
9] Malowicki, S. M. M., Martin, R. and Qian, M. C. (2008), Comparison of Sugar, Acids, and Volatile Composition in Raspberry Bushy Dwarf Virus-Resistant Transgenic Raspberries and the Wild Type “Meeker” (Rubus Idaeus L.). Journal of Agric. Food Chem., 56, pp. 6648–6655.
10] Pixabay (2016) Images from Pixabay
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