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The Amazing Benefits of Raspberries + 5 Great Recipes

The Amazing Benefits of Raspberries + 5 Great Recipes

Raspberries are such a delicious addition to any meal that is it easy sometimes to forget they are actually good for you! But the truth is that the benefits of raspberries are far-reaching and can help you prevent or control many serious conditions. Read on to find out just what raspberries can do for you.

Raspberries can Slow the Aging Process

Raspberries – like blueberries and acai berries – are a rich source of antioxidant compounds like phenols and anthocyanins, the substance that gives them their deep, rich color. These antioxidants are an important part of any healthy diet because they reduce the free radical damage to cells that speeds up the aging process and can contribute to chronic disease. The more antioxidants you can get into your diet, the overall better your health will be.

Raspberries Can Help Strengthen Your Immune System

Whether you realize it or not, your body is under attack every day from a variety of microorganisms like bacteria and viruses. This can lead to minor but irritating illnesses like colds, flu or other respiratory infections. However, a diet which includes foods like raspberries can strengthen your immune system and make these minor infections less likely.

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Raspberries can Help You Burn Fat

One of the most recent discoveries about raspberries that has scientists so excited is the fact that rheosmin, a compound found in this little fruits, might make it easier for the body to burn fat. It does this by increasing the activity of enzymes which, in turn, increase the oxygen use and heat production of fat cells, making them easier to burn. It is also believed that rheosmin might be able to reduce the body’s ability to digest and absorb fat that it gets from foods. More research is underway.

Raspberries can Help Your Digestion

Convenience food is – well – convenient and in this busy society, this makes it incredibly popular. Unfortunately, most processed foods are not only high in simple carbohydrates and saturated fat, they are also low in fiber and this can lead to slowed digested, bloating, gas and constipation, among other problems. Fiber can help, however, to increase the efficiency of your digestion and keep your bowels regular. And a single cup of raspberries will give you around 32% of the fiber you need for the day!

Raspberries Reduce Inflammation

You probably know that inflammation is the culprit for people who have conditions like rheumatoid arthritis. What you may not realize is that a lot of other serious diseases – like heart disease, diabetes and even cancer – can be made worse or even partially caused by the inflammatory process. Again, your diet makes a big difference and eating raspberries is one of the best choices you can make: it is chuck-full of anti-inflammatory compounds like ellagic acid, which acts as a COX-2 inhibitor to block this inflammatory enzyme before it can do any damage.

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Raspberries can Help Prevent Cancer

In several animal studies involving a variety of cancer forms (breast, colon, esophagus and cervix), the active compounds in raspberries have found to be effective against this disease in a number of ways. It appears to be able to reduce the reproductive rate of cancer cells and also encourages cell death (called apotosis), while leaving healthy cells alone.

Raspberries Help Control Blood Sugar

Blood sugar control is the key to day-to-day management of diabetes – but it can also be incredibly challenging to keep these levels in a normal range. Raspberries make this challenge easier because they contain compounds which block certain enzymes that break down starch into sugars and release those sugars into the bloodstream. They are also low in fiber and low on the glycemic index, which also means that they allow for good blood sugar control.

Raspberries Can Prevent Bleeding Problems

Okay, blood clotting is probably not high on your list of health concerns! However, it is important that your blood does clot properly, especially if you are going in for surgery or have a minor cut, in order to prevent a problem with excessive bleeding. Raspberries can help because they are loaded with Vitamin K, which blood cells need to be able to form clots and stop bleeding from a wound or surgical incision.

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Raspberries are Easy to Use in a Variety of Fun and Flavorful Dishes!

If you are eager to try more raspberries in your diet, check out these delicious and simple recipes below!

1. Raspberry Smoothie

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    2. Raspberry Granola

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      3. Raspberry Sorbet

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        4. Raspberry Parfait

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          5. Raspberry Bundt Cake

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            So give one of these recipes a whirl today and start cashing in on the variety of health benefits that raspberries can bring.

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            Brian Wu

            Health Writer, Author

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            Last Updated on November 11, 2019

            How to Improve Memory and Boost Your Brainpower

            How to Improve Memory and Boost Your Brainpower

            Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

            To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

            Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

            1. Exercise and Get Your Body Moving

            Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

            Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

            To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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            2. Eliminate Stressors and Seek Help If You’re Depressed

            Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

            If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

            Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

            3. Get a Good Night’s Sleep and Take Naps

            Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

            Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

            4. Feed Your Brain

            Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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            This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

            Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

            Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

            5. Eat Breakfast and Make Sure It Includes an Egg

            According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

            Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

            Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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            6. Write it Down

            If there’s something you want to remember, writing it down can help.

            It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

            You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

            7. Listen to Music

            Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

            8. Visual Concepts

            In order to remember things, many people need to visualize the information they are studying.

            Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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            Here, you can learn How to Become a Person Who Can Visualize Results.

            9. Teach Someone Else

            Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

            Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

            10. Do Crossword Puzzles, Read or Play Cards

            Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

            So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

            Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

            More About Boosting Memory

            Featured photo credit: Pexels via pexels.com

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