7 Reasons Raspberries Are So Good for You

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Raspberries are enjoyable all year long, whether they’re fresh or frozen. These gorgeous gems aren’t just delicious and versatile; they have an impressive nutritional profile that makes them one of the healthiest choices in the produce aisle. Here are 7 health benefits of raspberries, plus simple ways to include both fresh and frozen options into meals and snacks.

Raspberries have lots of nutrients

One cup of raspberries provides over 50% of the minimum daily target for vitamin C, which supports immunity and skin health and helps produce collagen. Raspberries also contain manganese and vitamin K, which both play a role in bone health. And they supply smaller amounts of vitamin E, B vitamins, magnesium, copper, iron, and potassium.

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They’re low in sugar

Raspberries are also one of the lowest-sugar fruits, at just 5 grams per cup fresh, compared to about 20 grams in one medium apple. This makes them a great option for anyone with a sweet tooth who wants to minimize their overall sugar intake.

They’re rich in anti-aging antioxidants

Raspberries are antioxidant powerhouses. These health-protective compounds have been tied to lower rates of heart disease, cancer, diabetes, and obesity. Raspberry antioxidants also help reduce inflammation, a known trigger of premature aging. The natural protective substances in raspberries are also linked to better DNA repair and blocking enzymes that trigger arthritis pain.

They can protect you from cancer

Raspberry antioxidants and anti-inflammatory compounds are associated with cancer protection by reducing the reproduction of cancer cells. However, research also shows that the phytonutrients in raspberries, such as ellagitannins, may actually help kill cancer cells by signaling apoptosis, or programmed cell death.

Raspberries are high in fiber

A cup of raspberries packs an impressive 8 grams of dietary fiber, a third of the daily minimum goal. This high-fiber content also reduces raspberries’ net carb content to about 7 grams per cup (since our bodies aren’t capable of digesting and absorbing fiber). That fiber also contributes to fullness, blunts blood sugar by slowing digestion, and supports good digestive health. Raspberry fiber also helps beneficial gut bacteria flourish. The latter are linked to stronger immunity and a more positive mood.

They may help prevent diabetes

A new study from the Illinois Institute of Technology randomly assigned 32 adults between the ages of 20 and 60 to three breakfast meals. Each meal was similar in calories and macronutrients, but they had different portion sizes of frozen red raspberries: One meal contained no raspberries, the second included one cup, and the third provided two cups.

Researchers found that for those who were at risk of diabetes, eating more raspberries reduced the amount of insulin needed to manage blood sugar levels. In fact, blood sugar was lower in those who downed two cups of red raspberries compared to those who ate none.

Raspberries sharpen your brain and memory

Raspberries help counter oxidative stress, which is essentially an imbalance between the production of cell-damaging free radicals and the body’s ability to fight off their harmful effects. Because oxidative stress is a causative factor in diseases like Alzheimer’s and Parkinson’s, raspberries are a top brain-supporting food. The flavonoids in berries have also been shown to help improve coordination, memory, and mood. And berries help with general brain “housekeeping” by clearing out toxic proteins tied to brain dysfunction.

How to add more raspberries to your meals

Raspberries make a beautiful and tasty addition to numerous dishes, and they work well in both sweet and savory meals. Add them to oatmeal or overnight oats, garden salads, whole grain side dishes, and desserts. Slightly mash them to make a colorful sauce for anything from two ingredient banana egg pancakes to broiled fish or oven roasted veggies. Whip frozen raspberries into smoothies, or thaw and use just like fresh.

I also love to warm frozen raspberries over low heat on the stovetop with fresh grated ginger root and cinnamon (and maybe a touch of pure maple syrup) as the base for a mock cobbler, topped with almond butter/rolled oat crumble, chopped nuts, shredded coconut, or shaved dark chocolate. Frozen, thawed, or fresh raspberries also make a great snack, paired with nuts, pumpkin seeds, or a few dark chocolate squares, or drizzled with nut butter or spiced tahini.

Cynthia Sass, RD, MPH, is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets.

The Best Foods to Eat for Better Sleep

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Nonfat Popcorn
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Nonfat Popcorn

The carbohydrates in nonfat popcorn help bring the amino acid tryptophan into your brain, where it’s used to make a sleep-inducing neurotransmitter called serotonin. Since eating a heavy meal within two hours of bedtime can keep you awake, popcorn (just 93 calories in three cups popped) is a great late-night snack. Choose plain, fat-free popcorn and jazz it up with some curry powder or any of these other tricked out popcorn toppings.

Halibut
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Halibut

Halibut is packed with two building blocks for better sleep: tryptophan and vitamin B6, and when it comes to seafood, halibut has a mild flavor and meaty texture that appeals to finicky fish eaters. Other foods high in tryptophan include poultry, beef, soybeans, milk, cheese, yogurt, nuts, and eggs.

Mango Lassi
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Mango Lassi

Packed with antioxidants, protein, and vitamins, this treat satisfies your creamy, sweet craving as well as ice cream—without the sugar bomb.

BTW, a lassi is basically a smoothie, but it’s always made with yogurt. To make a mango lassi: cut up one fresh, peeled mango and put it in a blender. Add a handful of ice, a small scoop of plain Greek yogurt (go with full-fat dairy for all its health benefits) and a splash of water or milk. Add a dash of stevia for extra sweetness if desired.

Don’t like mangoes? Substitute frozen berries or watermelon.

Garbanzo Beans (Chickpeas)
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Garbanzo Beans (Chickpeas)

High-fiber garbanzo beans (or chickpeas) are rich in vitamin B6, which your body uses to produce serenity-boosting serotonin. Try adding garbanzo beans to salads, soups, and stews when you need sleep.

Chamomile Tea
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Chamomile Tea

This herbal drink lacks the caffeine found in traditional teas, and it has a calming effect on the body. Also, a warm liquid before bed can make you feel cozy and ready to hit the sheets.

Related: How to Practice Mindfulness with Tea

Honey
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Honey

A rise in blood sugar can reduce the production of orexin in the brain. Orexin is a recently discovered neurotransmitter that’s been linked to wakefulness. Try drizzling a small amount of honey in your chamomile tea for a touch of sweet without a full-down sugar rush.

Dried Tart Cherries
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Dried Tart Cherries

A handful of dried cherries not only provides the requisite serotonin-boosting carbs, but it’s also one of the few food sources of melatonin, which has been found to promote better sleep and lessen the effects of jet lag. Plus, tart cherries are packed with antioxidants.

Turkey
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Turkey

The reason behind your epic post-Thanksgiving feast nap is also the secret to helping you sleep better. Tryptophan, an amino acid found in turkey, is known to help calm you down and naturally get you to sleep.

Not feeling a deli turkey sandwich? Try roasted pumpkin seeds, which also contain tryptophan.

Banana  Soft Serve
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Banana “Soft Serve”

Frozen bananas make the perfect base for healthy, vegan “nice cream”. and the potassium in them will not only help you fall asleep faster but can prevent those awful cramps (AKA Charlie horses) that wake you up. All you need is the proper blending technique. The trick is to keep blending for several minutes. At first, they’ll just look slimy, but then air works its magic and before you know it frozen bananas morph into a creamy, light treat. Add a handful of chopped nuts for a sweet and salty treat.

Kale Chips
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Kale Chips

Don’t knock these roasted green “chips” until you’ve tried them. The hefty dose of vitamin K helps repair and build muscles while you sleep. Simply chop up a bunch of kale, toss with olive oil and sea salt, and spread out and bake at 350 degrees until crispy.