Raspberry is a fruit with nutritional properties that make it essential to maintain good health. In addition, it is really delicious.
Likewise, we can eat it alone or as ingredients in a variety of recipes.
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What is raspberry?
The raspberry (Rubus idaeus) is the fruit of the raspberry, of the Rosaceae family. It has a rounded or conical shape, between 15 and 20 mm in diameter.
The Rosaceae family includes more than 2,000 species of herbaceous plants, shrubs, and trees that grow and are cultivated in temperate regions around the world.
In addition, as a curiosity, the rose bush also belongs to this family.
Returning to the fruit, we can see that its skin is velvety red, black or yellow , depending on the varieties.
It is also covered with a very characteristic fine hair. In addition, externally it has numerous small and rounded drupes. Inside each drupe a seed is kept.
Origin of raspberry
Raspberries are native to Europe , more specifically to regions of Greece. In addition, there are historical data in which it is described that it was found in the wild on Mount Ida . For this reason it has the botanical name of Rubus Idaeus.
Thanks to cultural and commercial expansion, Greece passed to Italy. Then to the Netherlands, England and the rest of Europe.
It was with the conquest of the new world that these berries traveled to the American continent.
As we have already told, raspberries, shrubs of the Rosaceae family, are native to Europe.
That said, it should be noted that Europe is still the main producing continent for these berries. It is followed by North America, but to a lesser extent. In addition, there are also raspberry crops in Asia and Oceania, but they are minimal.
According to the FAO, the countries that produce the most quantity of this fruit are the following: First, Russia with more than 160 tons per year. Next, the US production, Poland, Mexico, Serbia, Ukraine, Bosnia and Herzegovina, Chile, Spain, United Kingdom and others.
In Spain, production is mainly located in Andalusia . Specifically, in the province of Huelva, which represents the most important producing area in Europe. The growing season lasts from November to May, although it can vary by year.
In addition, there are other areas in Spain with great production. These areas are mainly: Extremadura in the Jerte Valley, famous for its designation of origin cherries .
Also, areas of Segovia, León, Malaga or Granada, among others, but to a lesser extent.
The harvest season and the best time to consume this berry in Spain can last all year. These are the most productive regions of Spain and their production season:
- Huelva : season from November to May
- Extremadura : season from June to September
- Asturias : we differ in seasons, from May to June and from September to November.
You can check the calendar of the fruit season to be able to consume these foods at their most optimal moment. In addition, when they are in season they provide us with more benefits for our health, they have a better aroma and are tastier , among other advantages.
In relation to its color we can distinguish five different types of raspberries:
The first three being the most common.
Likewise, they all have a very similar shape. However, each of them has a distinctive and distinctive size and flavor .
In addition to color, we can distinguish them by the time of maturation.
- Reflorescent: they bear fruit in autumn and summer.
- Remontantes: they bear fruit only in summer.
Among all, we can highlight the most common which are:
Red raspberry (Rubus idaeus)
It is the most common and famous . Therefore, it is the one that we can find most frequently in our markets.
Frambueso jungle (Rubus strigosus)
It comes from North America. Consequently, it is known as red American raspberry or wild red raspberry. It is very tasty.
Frambueso negro (Rubus occidentalis)
According to a study carried out at the University of Krakow, the black raspberry exceeds three times its antioxidant capacity of the other berries. Therefore, it is more beneficial for our health.
Frambueso purple (Rubus neglectus)
In appearance it resembles black, but with a lighter shade. Also, it is somewhat clearer. Its taste is also very similar.
How to buy raspberries?
We have to be especially careful when choosing these fruits. They cannot be too soft to the touch. The pulp must have a consistent appearance and a bright, intense color.
It is a very delicate and perishable fruit. For this reason, it is convenient to keep it in a flat container, without piling it up. As a consequence, it is recommended to consume it as soon as possible.
If we want to keep it in our kitchen, it should be stored unwashed in the refrigerator. Also, without stacking in a flat, airtight container.
Likewise, we will wash them one when we are going to consume them and with great care.
How do you eat raspberries?
First we have to say that they are fruits, they are very refreshing berries that stimulate the appetite. In addition, we can use it as a delicious dessert.
Due to its delicacy, it has to be washed carefully before consuming it. It is important to do it this way so that they do not spoil.
It is ideal to consume them fresh , raw and in season. However, we can also eat them as an ingredient in our preparations.
They are delicious in crepes or mixed with yogurt. We can also make ice cream, or as ingredients in cake or pudding recipes.
The flavor of raspberries is intense and can also be eaten mixed in fruit climbing or in fruit salad.The recommended serving of these fruits is 120 grams.
They are also used in recipes for jellies, preserves, compotes and marmalades.
Like the strawberry, it is a very popular fruit in the preparation of these types of recipes.
Also, the juice of this berry is ideal as a refreshing drink.
In England raspberry sauce is used to drizzle rice puddings and porridge.
In Berlin the Weisse mit Schuss is famous. This drink that is served in breweries and is the result of mixing lager, raspberry syrup and soda.
Plus, raspberry syrup makes a great salad dressing.
Raspberry is a fruit that stands out for its high fiber content. It is also a good source of vitamin C or ascorbic acid, vitamin K, and folic acid.
Also and although it is in smaller quantities, it also provides vitamins of group B.
Among its minerals, manganese, iron, magnesium, phosphorus, calcium and potassium stand out.
As characteristics, we can say that this berry has more than 80% water . In addition, it contains phytochemicals with antioxidant power, such as ellagic acid, quercetin, cyanidin or anthocyanins.
Average nutritional value per 100 grams of raspberry
|Vitamin A||33 IU|
|C vitamin||26,2 mg|
|Vitamina K||7,8 mg|
|Vitamin B-9||21 mg|
It is a delicious fruit and highly recommended consumption, for its flavor, for its high nutritional value and for the benefits for our health.
Among its benefits for our health we can highlight the following:
1. For cholesterol control
It does not give us any fat. In addition, it provides us with healthy fiber and a large percentage of water. That is why it is a favorable food for cholesterol control.
2. Beneficial for our circulatory system
It is also beneficial for those who suffer from hypertension. Likewise, it is also favorable to reduce the risk of cardiovascular diseases.
3. Control of diabetes
Thanks to the high content of fiber and tannins, it can help us stabilize blood sugar.
They are also low in carbohydrates, a great option for anyone who wants to eat a low-carbohydrate diet.
Also, it is not usual for these berries to raise blood sugar levels.
The glycemic index (GI) is a measure of how quickly a certain food raises blood sugar. The glycemic index (GI) of raspberries has not been accurately determined. However, most berries have a low glycemic index.
There are several studies showing that eating raspberries regularly can lower blood glucose and improve insulin resistance.
4. Helps control weight
Thanks to its composition, it is an ideal fruit for those who follow a weight loss diet.
100 grams of this fruit gives us only 52 calories and 5 grams of fiber. In addition, it is made up of 85% of water. Therefore, it is an ideal food for weight loss.
Raspberry ketone supplements are favorable for weight loss, as shown by different studies.
5. A cleansing fruit
Also, it helps us eliminate excess toxins from our body thanks to its antioxidant properties.
6. Intestinal regulator
Thanks to the fiber that it provides and the amount of water, it is a perfect intestinal regulator. It is an ideal food for those who suffer from constipation.
7. Natural antioxidant
Thanks to its antioxidant power, it acts against free radicals and against oxidative stress. Consequently, it is beneficial against the aging of cells.
In addition, oxidative stress is directly related to an increased risk of suffering from certain chronic diseases such as diabetes, heart disease, among others.
These berries are rich in antioxidant compounds like vitamin C, quercetin, and ellagic acid.
Also, its presence of vitamin E helps regenerate the skin, keeping it healthy.
Compared to other berries, raspberries contain a similar amount of antioxidants to strawberries. However, they are only half the size of blackberries and one quarter the size of blueberries.
8. Ideal for pregnant women
It provides us with folic acid, which is an essential nutrient for the correct formation of the fetus. In addition, iron is favorable during the gestation period.
9. Favorable for people with arthritis
Also, they provide us with nutrients that have anti-inflammatory properties that can be favorable for people with arthritis.
The properties of the raspberry and the obvious benefits that it brings to our health, make this fruit an essential food in our diet. Therefore, we encourage you to consume this fruit, if it can be, raw, fresh and in season.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.