What are the Health Benefits of Black Raspberries?
Not only do berries taste sweet, but they’re a rich source of phytonutrients to help ward off diseases ranging from heart disease to cancer. Blueberries may be the berry that’s stealing the show these days.
There’s another berry that may give the exalted blueberry a run for its money. If you’re interested in healthy eating, the black raspberry is the berry to watch. What’s so special about this naturally sweet fruit?
1. Antioxidant Power
Black raspberry trumps both blueberries and strawberries when it comes to cancer prevention. According to a study, black raspberries have around forty percent more anti-cancer power – thanks to the anthocyanins they contain. This natural compounds which give them their black color.
One animal study showed that the anthocyanins found in black raspberries stopped the growth of esophageal cancer in rats – a notoriously difficult cancer to treat.
Another study showed that black raspberries have forty percent more antioxidant power than strawberries and eleven percent more than strawberries.
Black raspberries not only have cancer-fighting antioxidants, but they’re an excellent source of vitamin C – with a cup providing 60% of the day’s requirement. One cup also supplies seven grams of fiber – which is more than that found in most cereals.
They may taste sweet, but they’re completely guilt-free at around eighty, fat-free calories per one-cup serving. They do have eleven grams of natural sugars. The fiber causes the sugars to be more slowly absorbed . They’re a good choice even for people with diabetes.
Black raspberries are a naturally sweet treat and a great substitute for more decadent – and less healthy – dessert offerings. Sprinkle them onto cereal or hot oatmeal to give it more cancer-fighting power.
Layer them between spoonfuls of yogurt and low-calorie cereal to create the ultimate parfait. Make a black raspberry smoothie using low-fat yogurt and ice. Stir them into yogurt to add natural sweetness or puree them to make an ice cream topping.
Use them to add a touch of color to fresh salads. Freeze some so you’ll have some on hand to use throughout the year.
Black raspberries, like many of the vibrantly colored berries, are fruits that are packed with nutrition. Berries are treats that are especially delicious when fresh and ripe. Berries are not only delicious. They are excellent sources of antioxidants, which have many health benefits. Researchers are studying the nutritional benefits of berries.
Berries are rich sources of antioxidants, which are beneficial for good health. Medical researchers have been studying berries, particularly blackberries, for their ability to limit the severity or onset of degenerative diseases for decades. Berries have a benefit in fighting diseases, including cancer.
5.Keep Healthy Skin
Many berries have the strong antioxidant ability, because of their high levels of anthocyanins, which are the chemicals that give plants their rich colors. Anthocyanins seem to work by inhibiting the compounds that weaken the body’s immune system. They also destroy free radicals that attack cells. Free radicals can cause cancer, heart disease, and aging. Berries also contain other compounds that benefit health.
Popular berries shown to have antioxidant powers include blackberries, blueberries, elderberries, grapes, plums, and strawberries.
The health benefits of antioxidant-rich produce, such as black raspberries. It has increased consumer interest for fruit that is fresh and locally grown.
6.Black Raspberries Are Delicious and Full of Antioxidants
Recent research, presented in HortScience, was conducted to learn whether antioxidant levels in black raspberries were influenced by where the berries were grown. The research was led by Mustafe Ozgen of the Gaziosmanpa University Department of Horticulture, in Tokat Turkey.
The researcher studied 19 samples of black raspberries that were harvested from eight different sites. The berries were frozen within 24 hours of being harvested, on the farms. The berries were sent to the Ohio Agricultural Research and Development center and stored until being analyzed.
Researchers found that differences in the ripeness of the fruit at the time of harvest may affect the phytonutrient levels of the berry. To a lesser extent, there were also variations due to soil temperatures.
This study about the phytonutrient content of fruits may be important to futures studies.
The study contained a recommendation for farmers who grow black raspberries and for marketers.
Ozgen remarked that producers of black raspberry products who which to optimize the antioxidant levels of the fruit should consider the variations from one harvest site to the next. They should also consider how the berries and handled and marketed.
The research team is continuing to explore the effects of growing conditions, ripening, handling, and other environmental factors in producing black raspberries.
The Bottom Line?
Black raspberries are a healthier alternative to the traditional red raspberry – and may have extra cancer-fighting power. Enjoy their natural sweetness.