Raspberries : A Source of bountiful nutrients to keep you healthy

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Bright red raspberries are the most popular among berries grown all over the world. These bountilicious berries are laden with essential nutrients, minerals and vitamins which help you in maintaining good health.

The botanical name of plant is “RubusIdaeus”. The berry grows well in regions which have a temperate climate. It used to be cultivated in predominance in parts of Europe. Now the plant derived berries are widely cultivated in parts of Poland, United States, Germany and Chile.

Health benefits of raspberries

a)      Yummy and delicious raspberries are low in calories and saturated fats but are rich in dietary fiber and antioxidants.

b)      These berries are laden with phytonutirents such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. These flavonoids have potential benefits and build substantial resistance against life causing diseases like cancer. It also prevents ageing, inflammatory and neuro degenerative diseases.

c)      There is a low calorie substitute for sugar that is derived from raspberries. The low calorie product is named Xylitol. It gives you 9.6 calories per table spoon as against sugar which has 15 calories per table spoon. Hence the substitute derived from the extract of raspberries is very good for patients suffering from diabetes.

d)     Fresh raspberries are excellent sources of Vitamin C which prevents you from inflammatory conditions and helps build your immunity system. You don’t catch colds or sinuses frequently.

e)      These are a storehouse of anti-oxidant vitamins like A & E plus rich sources of alpha and beta carotenes. These prevent free radicals from mixing with oxygen in the lungs which result in ageing and various forms of chronic diseases.

f)       Raspberries contain a good amount of minerals like copper, iron, potassium, manganese and magnesium. Potassium helps control blood pressure and keeps your heart healthy. Copper is needed by the body for production of red blood cells. Manganese acts as a co-factor in production of anti-oxidant enzymes which result in healthy functioning of the body.

Selection and storage

Raspberries are available in farms and organic stores round the year. However the peak season for availability of fresh rasp berries is between the months of June to October.

These are available in colors like red, black, purple or golden yellow. These have to be consumed fresh as soon as you purchase as raspberries are highly perishable. You need to clean it with clean running water and remove spoilt ones as the germs can pass on to other healthy rasp berries as well. When you store these in air tight containers in deep freezers, the shelf life for these berries is slightly longer.

Serving tips

  1. Fresh raspberries are a great addition to fruit salad. You can further top it up with a fresh cream or yoghurt dressing.
  2. You can enjoy these luscious berries in between meals.
  3. Raspberry is used in pastries as well as in preparation of ice-creams and smoothies.

You can arrange to deliver fruit baskets of attractive raspberries to friends and relatives. Order a nutrient hamper online this festive season.

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