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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.

            More by this author

            Brian Wu

            Health Writer, Author

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            Last Updated on January 17, 2019

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

            Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

            Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

            Why Is It Hard to Live A Peaceful And Happy Life?

            Our Habitat Has Become Too Technological

            The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

            There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

            How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

            According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

            Too Many People Don’t Want to Unplug

            Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

            The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

            Listen carefully:

            We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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            The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

            Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

            8 Mindfulness Exercises to Start Practicing

            There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

            Are you ready for it? Let’s go!

            1. Pray Daily

            You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

            When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

            Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

            Pray. You won’t regret it.[5]

            2. Pay Attention to Your Inner Thoughts

            A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

            By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

            Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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            If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

            This article can guide you to beat negative thoughts:

            How to Stop Automatic Negative Thoughts When You’re Overwhelmed

            3. Smile Often

            Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

            Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

            Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

            The moment that you smile unconsciously, you then know that you are truly happy.

            4. Organize Your Working Desk

            A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

            When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

            Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

            Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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            5. Celebrate Your Friend’s Victories

            I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

            Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

            What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

            6. Listen to Your Spouse/Partner

            God put someone in your life for a reason. You might as well listen to him or her.

            I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

            I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

            7. Give Yourself a Break from Technology

            You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

            How do you do that? This is my formula:

            First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

            If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

            If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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            If you score more than 35, you need to take action immediately.

            Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

            8. Go Exercise

            Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

            The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

            You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

            12 Benefits of Regular Exercise You Should Know

            The Bottom Line

            It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

            It is possible to live a happy and peaceful life. It only depends on you.

            Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

            More Resources About Mindfulness

            Featured photo credit: Lesly Juarez via unsplash.com

            Reference

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