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Raspberry Nutrition

Raspberries seriously compliment the many benefits of eating berry fruit. While you are

indulging on our delectable raspberries you could possibly be benefiting from many of

the following observations of various leading authorities. 

Note: We are Berry growers and not medical researchers, we are not claiming these benefits, others are. We advise you to conduct your own

research. As one health professional observes, results may vary from person to person and cannot be guaranteed.

MOUNTAINVALE - Excellence in Australian Grown Cold Climate Berry Fruit © Mountainvale Pty Ltd 2016
Nutrition
According to the USDA National Nutrient Database, one cup of raspberries (about 123 grams) contains 64 calories, 1.5 grams of protein, 0.8 grams of fat, and 15 grams of carbohydrate (including 8 grams of fiber and 5 grams of sugar). Eating one cup of raw raspberries will provide 54% of your vitamin C needs, 12% of vitamin K, 6% of folate, 5% of vitamin E, iron, and potassium, and 41% of manganese needs for the day as well as lesser amounts of thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6, calcium, magnesium, phosphorus, zinc and copper. Raspberries contain the antioxidants alpha and beta- carotene, lutein, zeaxanthin, and choline. Raspberries are also a powerful source of polyphenols such as anthocyanin, flavonols and ellagitannins, which decrease oxidative damage from free radicals and have shown potential in animal and human studies for preventing or reducing risk of chronic diseases such as cancer and heart disease Curative aspects of the red raspberry have been of botanical interest since somewhere around 4 A.D. The leaves were made into teas and various parts of the plant were used for throat gargles, morning sickness remedies, digestive cures and the like. Today, new research suggests that eating red raspberries may prevent cancer by inhibiting the abnormal division of cells and promoting the normal death of healthy cells. Tests conducted at the Hollings Cancer Center at the Medical University of South Carolina have revealed that the human body readily absorbs the ellagic acid from red raspberries. This ellagic acid has been clinically shown to cause apoptosis (cell death) in certain  cancer cells. Among several significant phytochemicals, red raspberries contain ellagic acid, a phenolic compound that has exhibited anti-carcinogenic effects against a wide range of carcinogens in several tissues. Ellagic acid contributes to significant inhibition of colon, esophageal, liver, lung, tongue, and skin cancers in studies. By the same token, quercetin, one of the flavanols found in raspberries, has been found to be an effective anticarcinogen against skin, colon, and mammary cancers. Anthocyanins are also prevalent in red raspberries, working as antioxidants that protect against heart disease and age-related mental decline. What is interesting to note is the superior efficacy of eating red raspberries as opposed to taking the individual phytochemicals in the form of dietary supplements. Though we do not yet fully comprehend why this is so, it is clear the nutraceutical whole is greater than the sum of its parts.                   
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Well Being

Raspberries can assist in energy production and antioxidant defense.

One cup of raspberries contains 41 percent of the mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, some enzymes disarm free radicals produced within the mitochondria (the energy production factories within our cells), which require manganese.

Raspberries can help maintain a healthy blood pressure.

Raspberries are loaded with potassium and a low content of sodium. They are actually well known because of its high potassium content. One cup of raspberries contains 186 milligrams of potassium, compared to 1.2 milligrams of sodium. This helps the blood vessels relax and maintains proper blood pressure.

Raspberries may help with Heart Disease

The polyphenols anthocyanin, flavonols, and ellagitannins found in raspberries help reduce oxidative damage caused by free radicals and help prevent or reduce the risk of heart disease.

Raspberries may help with Brain Function & Memory

Recent animal studies suggest that there is a positive correlation between the intake of flavonoids found in raspberries and memory improvement. Research shows that consuming raspberries also has the potential to reduce the cognitive delay that comes with ageing.

Raspberries can help individuals fight infections.

One cup of raspberries contains 54 percent of the vitamin C daily requirements. Vitamin C is a potent natural water-soluble antioxidant that helps the body develop resistance against infectious agents and eliminates cancer-causing free radicals in the body. Also, raspberries are an excellent source of ellagic acid, a phytonutrient that rapidly disrupts the growths of certain types of bacteria and fungi in the body. Lastly, the anthocyanins in raspberries are responsible for their unique antioxidant and antimicrobial properties

Raspberries may help improve digestive health.

Raspberries contain a great amount of dietary fiber with 8 grams per cup. Fiber aids prevent constipation, making one’s bowel movement easier to manage. Fiber can also scrape cholesterol out of the arteries and blood vessels.The daily recommended dietary fiber intake for men and women are 38 grams and 25 grams, respectively

Raspberries can help you maintain your blood sugar levels.

The glycemic index (GI) ranks food and drinks based on their blood sugar increase potential. The sugar from raspberries is slowly absorbed into the bloodstream, which prevents sugar crashes, sugar cravings, and mood swings.

Raspberries may help with Pain Control

Raspberries have been shown to inhibit the production of COX-I and COX-II enzymes. Anti inflammatory products like ibuprofen and aspirin, inhibit COX-I and COX-II resulting in the reduction of pain associated with arthritis, gout and other inflammatory conditions.

Raspberries may assist in Skin Care

Red raspberry oil is creating interest in the cosmeceutical market. The oil from raspberry seeds is rich in Vitamin E, Omega-3 fatty acids and has a sun protection factor (SPF) of 25-50.

Raspberries may help with Weight Control

A phytonutrient in raspberries called rheosmin, also known as a raspberry ketone, has the ability to increase oxygen consumption and enzyme activity for certain fat cells. Metabolism is put into hyper speed, which can decrease the risk of obesity and fatty liver disease.

Eye Care & Macular Degeneration

Raspberries are a good source of vitamin C; research shows that a diet rich in vitamin C can help reduce UV-related DNA damage. Eating berries every day can decrease your risk of developing age-related macular degeneration. In other words, add raspberries to your diet to maintain a healthy quality of life.