This tarty yet sweet berry is full of vitamins and minerals: ‘They can help reduce insulin use for those at risk for diabetes’

Improves brain health

Experts suggest that eating a diet rich in antioxidants can boost the brainpower and neurological system. According to Kumari, they also help counter oxidative stress, which is an imbalance of the body’s ability to fight off the harmful effects of free radicals. “Rich in vitamin C and E, they also help sharpen memory and reduce the risk of diseases such as Alzheimer’s or Parkinson’s,” she told indianexpress.com.

Cancer protection

Some evidence shows that antioxidant and anti-inflammatory compounds in raspberries may help reduce the production of cancer cells. According to a 2016 study done in Advanced Nutrition, they also provide ellagitannins and anthocyanins — phytochemicals that have cancer-fighting elements.

Adding to this, the expert mentioned that raspberries contain compounds such as cyanidin-3-glucoside, ellagic acid, pelargonidin, and salicylic acid, all of which have chemo-preventive properties. These compounds inhibit the growth and spread of cancer cells, while also activating signaling pathways that lead to the self-destruction of abnormal cells.

High in fibre

They are one of the highest whole food sources of dietary fibre, providing up to 6.5 grams per every 100 grams, according to an Advanced Nutrition study. As per the National Library of Medicine, fibre has various health benefits such as satiating hunger pangs and contributing to fullness, and supporting good digestive health. It also helps alter gut bacteria, which has a positive effect on the metabolism, in turn helping in weight loss.

Reduces and manages diabetes

The antioxidants present in raspberries also prevent inflammation, a risk factor for type 2 diabetes. (Source: Freepik)

Researchers have found that those at risk of diabetes can eat more raspberries to reduce the amount of insulin needed to manage blood sugar levels. The antioxidants present in raspberries also prevent inflammation, a risk factor for type 2 diabetes. Additionally, Dr Kumari said, “Raspberries are a good source of the mineral manganese, which can regulate blood sugar levels. They can help reduce insulin use for those at risk for diabetes, with red raspberries having glucose-lowering benefits that improve insulin responses.”

Support eye health

Raspberries contain the antioxidant zeaxanthin, which helps filtering out harmful blue rays. This may play an important role in protecting eyes from age-related macular degeneration (AMD), which causes vision problems in the elderly.

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