Fruit - Raspberry

Raspberry

Principle	Nutrient Value(100g)	Percentage ofRDA
Energy	52 Kcal	2.5%
Carbohydrates	11.94 g	9%
Protein	1.20 g	2%
Total Fat	0.65 g	3%
Cholesterol	0 mg	0%
Dietary Fiber	6.5 g	16%
Vitamins
Folates	21 µg	5%
Niacin	0.598 mg	4%
Pyridoxine	0.055 mg	4%
Riboflavin	0.038 mg	3%
Vitamin A	33 IU	1%
Vitamin C	26.2 mg	47%
Vitamin E	1.42 mg	9%
Vitamin K	7.8 µg	6.5%
Electrolytes
Sodium	1 mg	0%
Potassium	151 mg	3%
Minerals
Calcium	25 mg	2.5%
Copper	90 µg	10%
Iron	0.69 mg	8.5%
Magnesium	22 mg	5.5%
Manganese	0.670 mg	29%
Zinc	0.42 mg	4%
Phyto-nutrients
Carotene-β	12 µg	--
Carotene-α	16 µg	--
Lutein-zeaxanthin	136 µg	--

1. Cancer: Rich in ellagic acid anti-oxidants. May help prevent cervical,esophadgeal and colon cancer.Raspberries have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that these antioxidant compounds in these berries have potential health benefits against cancer, aging, inflammation, and neuro-degenerative diseases.
2. Weight Loss:Raspberry ketone extract may boost metabolism to help burn fat.
3. Diabetics:Xylitol is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol contains just 9.6 calories as compared to that of sugar, which has 15 calories. Xylitol absorbs more slowly in the intestines than sugar and does not contribute to high glycemic index, and thus, can be helpful in diabetics.
4. Increase in Red Blood Cells:Raspberries contain a good amount of minerals like potassium, manganese, copper, iron and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
5. Improves Immune System:They are rich in B-complex group of vitamins and vitamin K. The berries contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein and fats.
6. Eye Health: Eating raspberry improves eye vision. Since raspberry is rich in antioxidants, it protects the eye retina from oxidative stress. So it is effective in preventing the loss of eye vision or macular degeneration.
7. Inflammation:Raspberry is rich in phytonutrient, antioxidants and tannins which proves effective to prevent inflammation of stomach, intestine and cardiovascular system
8. Healthy Weight Loss:Raspberry ketone found in the raspberry is effective to burn fat stored in the abdominal region. Thus this reduces the fat deposit and also reduces the fat storage in the abdomen. It is also effective as it reduces the capacity of the body to absorb excess fat. So raspberry is effective to burn fat and promotes healthy weight loss.
9. Healthy Heart:Raspberry is rich in potassium which helps to maintain the heart beat and blood pressure.
10. Women - Menstural:t is good for promoting women’s health. Eating raspberry decrease menstrual flow during the menstrual cycle, reduce pain during childbirth, prevents hemorrhage, relieve nausea and good for lactating mothers.

1. Anti-Aging:Fresh raspberries are an excellent source of vitamin-C, which is also a powerful natural antioxidant. 100 g berries provide 26.2 mg or about 47% of DRI of vitamin C. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals.
   Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E. In addition to the above-mentioned antioxidants, is also rich in several other health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and β-carotene in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
2. Skin Care:
   • Toner:squash about 8 raspberries and mix them with 1 – 2 tablespoons of plain, natural yogurt (without any additions). I read lots of reviews where a blender is recommended, but I tend to do it old-fashioned way and simply squash the berries with a fork. Apply on clean, damp skin and leave for about 10 - 15 minutes (my skin is sensitive, so I leave it for 5 minutes). If your skin is not sensitive, you can leave it longer, just under moderation. Rinse it off with warm water and follow with your face cream, if needed.
   • Dry Skin Mask:Add 1 tablespoon of raw honey. Honey helps keeping moisture close to the skin and is very suitable for dry skin. But, please, keep in mind, that it is NOT recommended for easily irritated skin and skin with couperose/rosacea.
   • Rejuvenating Mask: 6-8 mashed raspberries, 1 green tea bag (I use Simon Levelt organic green tea with lavender), 1 - 2 tablespoons of plain, natural yogurt. Steep a tea bag in a hot water for just a minute, let it cool a little then cut the bag open and mix tea leaves with raspberries. Add yogurt, stir and apply to your clean, damp skin for about 10 – 15 minutes (remember, 5 minutes if you have sensitive skin). Rinse off with warm water, use your cream, if needed.
   • Cleansing Mask:mix 1 tablespoon of any clay/multani soil depending on your skin type with water,add mashed raspberries (about 6-8), apply to your clean, dry skin and wash off after 10 minutes.
   • Pimples and Pores:Take 50 percent a cup each of crimson raspberries, rolled oats, and natural and organic honey. Blend all the components collectively in an electrical blender or foods processor. Unfold the resultant puree on your encounter and rinse it off following 15-twenty minutes to exfoliate your pores and skin and get rid of pimples.
   • Wrinkle Free:A mixture of fifty percent a cup of purple raspberries, and two tablespoons every of natural honey, oat flour (mix rolled oats in a blender to get oat flour) and heavy product. You may possibly also insert fifty percent a teaspoon of rose or lavender essential oil in it.Normal software of this facial mask rejuvenates your skin, heals wrinkles, and presents a healthy glow to your pores and skin.
   • Oily Skin: Mix a cup of basic yogurt and 50 percent a cup of crimson raspberries, utilize this combination on your confront and wash it off soon after about ten-15 minutes to nourish your pores and skin. You may possibly also add ground oats in this recipe to slough off useless pores and skin.
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1. Season Available:Raspberries generally available year-round in the stores, however, they are fresh and plentiful from June until October.
2. Selection:Select berries that feature shiny, deep red with attached green caps at the top end, firm, plump, free of sand and mold. Avoid those that appear dull, sunken or flattened and with mold, bruise or discolored patches.
   Raspberries are easily perishable fruits; they should only be purchased a few days prior to use.
3. Storing: Just before storing in the refrigerator, sort-out damaged or bruised berries so that they should not spoil others. Place them in a wide bowl or spread them out on a plate covered with a paper towel, then cover with plastic wrap.
   Raspberries will keep fresh in the refrigerator for one or two days. Use them as early as possible, unless otherwise they are frozen and stored in the freezer compartment.
4. Serving:To wash Raspberries, dip them in cold water in a large bowl for few seconds and swish gently few times to remove any sand and insecticide residues. Gently pat them dry using paper towel or cloth. This method will help bring them to normal room temperature, and so also increases their flavor and enriches the taste. Then remove the stems and caps, if any, by simply pinching off with fingers or using a paring knife.
5. Safety:
6. Cooking Tips:
   1. Fresh raspberry sections are a great addition to fruit or green salad.
   2. They can be a great snack to enjoy in between meals.
   3. Raspberry has also been used in fruit enriched pastries as in popular danish pastry.
   4. Raspberries are a popular addition to dairy products, as in strawberry flavored ice creams, milkshakes, smoothies, and yogurt.