Raspberry

Raspberry

Raspberry is an edible fruit that belongs to the rose family. Vividly colored and refreshingly sweet, this fruit is well-known for its high nutritional value and medicinal properties. Aside from possessing antioxidant properties which help fight the effects of damaging free radicals, raspberries also contain high concentrations of vitamins, minerals, fiber, bioflavonoids, and phytochemical compounds.

Benefits of Raspberry

Increasing your intake of raspberry has a lot of proven health benefits to offer. Strong scientific evidence suggests that raspberry supplementation can give you the following benefits:

Prevents Cellular Damage and Slows Down Aging

Organic raspberries are potent antioxidants. This means that they have the ability to neutralize cellular damage caused by increasing pollution, sun exposure, chronic stress and unhealthy lifestyle. Evidence is accumulating that these factors accelerate the aging process and increase one’s risk for a wide array of fatal illnesses by damaging body cells.^[1] Therefore, the antioxidant properties of raspberry can help slow down the process of aging.

Fights Cancer

The incidence of cancer is increasing but with current advances and studies on it, this medical condition can be prevented. Results from several high quality studies show that raspberry has anti-cancer properties.^[2-5] According to these studies, the antioxidant activities of raspberries and the bioflavonoids they contain can help suppress the growth of various human cancer cell lines including colon cancer, breast cancer, and lung cancer. Also, the bioflavonoids in raspberries have been shown to induce programmed cell death of malignant cells in various types of cancer.

Maintains Eye Health

According to a study published in the Journal of Ophthalmic and Vision Research, higher dietary intake of phytochemicals, vitamins A and C, and bioflavonoids which are all present in raspberries, appears to lower the risk for age-related macular degeneration, cataracts, and dry eye syndrome.^[6]  

Improves Body Composition

Taking raspberry supplements can help you lose weight and gain lean muscle mass. According to a study published in the Journal of the International Society of Sports Nutrition, daily raspberry supplementation in 70 obese but otherwise healthy subjects for 8 weeks resulted in significant reductions in body weight, fat mass, and waist and hip girth.^[7]

 Improves Blood Circulation

Laboratory studies suggest that raspberry can improve blood circulation through its anti-coagulant property (blood-thinning effect).^[8] In critical cases where patients experience clotting problems, raspberry supplementation can help dissolve blood clots and improve blood flow especially to the vital organs. Since blood clots are major risk factors of heart disease and stroke, it makes sense that consuming raspberry has the added benefit of lowering your risk for these deadly diseases aside from maintaining the fluidity of your blood.

Maintains Healthy Pregnancy

Raspberries and particularly raspberry leaf have been shown to safely and effectively improve the process of labor and reduce pain during childbirth. In one study, researchers found that pregnant women consumed raspberry leaf products experienced shorter labor with no side effects and less bleeding compared to those who did not.^[9]  

References:

1. Florence TM. The role of free radicals in disease. Aust N Z J Ophthalmol. 1995;23(1):3-7.
2. Yang JH, Hsia TC, Kuo HM, et al. Inhibition of lung cancer cell growth by quercetin glucuronides via G2/M arrest and induction of apoptosis. Drug Metab Dispos. 2006;34(2):296-304.
3. God J, Tate PL, Larcom LL. Red raspberries have antioxidant effects that play a minor role in the killing of stomach and colon cancer cells. Nutr Res. 2010;30(11):777-82.
4. Wang LS, Kuo CT, Cho SJ, et al. Black raspberry-derived anthocyanins demethylate tumor suppressor genes through the inhibition of DNMT1 and DNMT3B in colon cancer cells. Nutr Cancer. 2013;65(1):118-25.
5. Stoner GD, Wang L-S, Casto BC. Laboratory and clinical studies of cancer chemoprevention by antioxidants in berries. Carcinogenesis. 2008;29(9):1665-1674. doi:10.1093/carcin/bgn142.
6. Hobbs RP, Bernstein PS. Nutrient Supplementation for Age-related Macular Degeneration, Cataract, and Dry Eye. Journal of Ophthalmic & Vision Research. 2014;9(4):487-493. doi:10.4103/2008-322X.150829.
7. Lopez HL, Ziegenfuss TN, Hofheins JE, et al. Eight weeks of supplementation with a multi-ingredient weight loss product enhances body composition, reduces hip and waist girth, and increases energy levels in overweight men and women. Journal of the International Society of Sports Nutrition. 2013;10:22. doi:10.1186/1550-2783-10-22.
8. Torres-urrutia C, Guzmán L, Schmeda-hirschmann G, et al. Antiplatelet, anticoagulant, and fibrinolytic activity in vitro of extracts from selected fruits and vegetables. Blood Coagul Fibrinolysis. 2011;22(3):197-205.
9. Parsons M, Simpson M, Ponton T. Raspberry leaf and its effect on labour: safety and efficacy. Aust Coll Midwives Inc J. 1999;12(3):20-5.