The Romans already knew that it is good to eat raspberries, and there are many reasons for this.
Do you want to know their health benefits?
Learn how you can easily grow them in your garden?
Then continue reading our article to learn not only the answers to the previous questions, but much more!
What are raspberries?
Raspberries are small, sweet fruits with a sour undertone. They are the fruit of the raspberry plant, which belongs to the family Rosaceae, genus Rubus. Their rich, cheerful color and delicious juicy taste can make any ordinary meal special. And each raspberry is also full of vitamins, minerals, antioxidants and fiber.
Health benefits of consuming raspberries
Raspberries have many health benefits such as:
They contain a lot of nutrients
One cup of raspberries provides you with more than 50% of the minimum daily recommended requirement of vitamin C, which supports immunity and skin health, and aids collagen production. Raspberries also contain manganese and vitamin K, both of which play a role in bone health. And they also give you smaller amounts of vitamin E, B vitamins, magnesium, copper, iron and potassium.
They are low in sugar
Raspberries also contain less sugar compared to other fruits. Only 5 grams per cup compared to about 20 grams in one medium apple. This makes them a great choice for anyone with a sweet tooth who wants to minimize their overall sugar intake.
They are rich in antioxidants
Raspberries contain antioxidants. These health-protecting substances are associated with lower rates of heart disease, cancer, diabetes and obesity. Raspberry antioxidants also help reduce inflammation, a known trigger of premature aging. The natural protectants in raspberries are also linked to better DNA repair and block enzymes that trigger arthritis pain.
Protects against cancer
The antioxidants and anti-inflammatory compounds in raspberries are linked to cancer protection by reducing the reproduction of cancer cells. Research also shows that phytonutrients in raspberries, such as ellagitannins, may even help kill cancer cells by signaling apoptosis, or programmed cell death.
They have a high fiber content
A cup of raspberries contains an impressive 8 grams of fiber, which is a third of the daily minimum. This high fiber content also lowers the net carb content of raspberries to about 7 grams per cup (because our bodies are unable to digest and absorb fiber). This fiber contributes to the feeling of satiety, reduces blood sugar levels by slowing down digestion and promotes good digestion. Fiber also helps beneficial gut bacteria flourish. These are associated with stronger immunity and a more positive mood.
They help prevent diabetes
Researchers have found that in people who are at risk of diabetes, eating more raspberries reduces the amount of insulin needed to manage blood sugar levels.
They improve memory
Raspberries help against oxidative stress, which is essentially an imbalance between the production of cell-damaging free radicals and the body’s ability to fight their harmful effects. Because oxidative stress is the cause of diseases such as Alzheimer’s and Parkinson’s, raspberries are the best brain-supporting food. The flavonoids in raspberries have also been shown to help improve coordination, memory and mood.
Nutritional value of raspberries
In the following table, see a comparison of the nutritional values of raspberries and selected berry fruits in 100 grams.
|Nutritional values|| Raspberries|
|Energy||52 kcal||57 kcal||43 kcal||46 kcal||32 kcal|
|Fats||0.7 g||0.3 g||0.5 g||0.1 g||0.3 g|
|Carbohydrates||12 g||14 g||9.6 g||12 g||7.7 g|
|Sugars||4.4 g||10 g||4.9 g||4.3 g||4.9 g|
|Fiber||6.5 g||2.4 g||5.3 g||3.6 g||2 g|
|Proteins||1.2 g||0.7 g||1.4 g||0.5 g||0.7 g|
Also get inspired by our best blueberry recipes . You will enjoy!
Vitamins and minerals in raspberries
Also look at the amount of minerals and vitamins that 100 grams of raspberries vs. contains selected berries.
|Vitamins and minerals|| Raspberries|
|Vitamin A||2.00 mcg||3.00 mcg||11.00 mcg||3.00 mcg||1.00 mcg|
|Vitamin B1||0.032 mg||0.037 mg||0.020 mg||0.012 mg||0.024 mg|
|Vitamin B2||0.038 mg||0.041 mg||0.026 mg||0.020 mg||0.022 mg|
|Vitamin B3||0.598 mg||0.418 mg||0.646 mg||0.101 mg||0.386 mg|
|Vitamin B5||0.329 mg||0.124 mg||0.276 mg||0.295 mg||0.125 mg|
|Vitamin B6||0.055 mg||0.052 mg||0.030 mg||0.057 mg||0.047 mg|
|Folates||21.00 mcg||6.00 mcg||25.00 mcg||1.00 mcg||24.00 mcg|
|Vitamin C||26.2 mg||9.7 mg||21.0 mg||14.0 mg||58.8 mg|
|Vitamin E||0.87 mg||0.57 mg||1.17 mg||1.32 mg||0.29 mg|
|Vitamin K||7.8 mcg||19.3 mcg||19.8 mcg||5.0 mcg||2.2 mcg|
|Calcium||25.00 mg||6.00 mg||29.00 mg||8.00 mg||16.00 mg|
|Copper||0.09 mg||0.06 mg||0.17 mg||0.06 mg||0.05 mg|
|Iron||0.69 mg||0.28 mg||0.62 mg||0.23 mg||0.41 mg|
|Magnesium||22.00 mg||6.00 mg||20.00 mg||6.00 mg||13.00 mg|
|Manganese||0.670 mg||0.336 mg||0.646 mg||0.267 mg||0.386 mg|
|Phosphorus||29.00 mg||12.00 mg||22.00 mg||11.00 mg||24.00 mg|
|Potassium||151.00 mg||77.00 mg||162.00 mg||80.00 mg||153.00 mg|
|Selenium||0.20 mcg||0.10 mcg||0.40 mcg||0.10 mcg||0.40 mcg|
|Sodium||1.00 mg||1.00 mg||1.00 mg||2.00 mg||1.00 mg|
|Zinc||0.42 mg||0.16 mg||0.53 mg||0.09 mg||0.14 mg|
Where to buy raspberries and how to choose the best pieces?
It’s always best to buy raspberries at the farmer’s market to ensure you have a fresh batch. Ripe ones are plump, bright red and very sweet . There are also raspberry varieties in yellow and black, but these are rare in our country. Care should be taken when transporting the berries as they are very sensitive to pressure.
If the raspberries were harvested too early, you can tell by their slightly sour taste. Do not choose raspberries that are crushed or moldy. If you buy raspberries that are in a plastic box , turn it upside down – if any fruit sticks to the bottom liner, choose a different box. It is also a good idea to check that the juice is not leaking from the box, which would mean that the raspberries are too soft and overripe.
How to store raspberries?
Storing raspberries can be quite tricky, as mold can quickly develop in too warm an environment. Sort out the bad raspberries first and store the remaining ones in the fridge for up to 3 days . Then they start to rot and mold. It is even better if you spread them on a plate so that the individual fruits do not touch. The faster you eat them, the fresher and more intense their taste will be. Raspberries absorb water easily and mold quickly, so we do not recommend rinsing the berries. For this reason, it is good to buy raspberries in organic quality . If you prefer to wash the fruit, be careful and use it immediately. Otherwise, store unwashed raspberries ideally in the box you bought them in (it has slits and holes to allow air to flow, which keeps the raspberries fresh longer) and use them within a few days.
Do not store raspberries in the back of the refrigerator and in the vegetable compartment, where moisture can accumulate.
If you want to freeze raspberries , proceed according to the following instructions:
- Place the raspberries in a colander and rinse under cold running water.
- Place them on paper towels to dry.
- Arrange the raspberries on a baking sheet lined with baking paper in a single layer so that each berry has space around it.
- Place the baking sheet in the freezer for one to two hours.
- Remove the tray from the freezer and place the quick-frozen raspberries in an airtight container or freezer bag.
- Raspberries frozen this way will last up to 1 year.
- When it’s time to use the raspberries, let them thaw at room temperature or rinse them under warm water to speed up the thawing process.
- Thawed raspberries are always a little mushy, but you can use them to make fruit smoothies, ice cream, and desserts.
Types of raspberries
There are many types of raspberries. The most popular ones include:
This is the most common type of raspberry you can find in grocery stores. What sets them apart from others is their size and relative strength. They have more varieties than any other type of raspberry.
- Boyne – have an excellent sweet and aromatic taste and are extremely cold hardy
- Heritage – Large, bright red and firm raspberries of the highest quality
- Latham – Adapts well to a range of soil types, raspberries are medium sized and sweet and can be eaten fresh, canned or frozen
- Prelude – a self-pollinating, frost-resistant red raspberry that is often used in jams and desserts
- Amity – an ever-fruiting variety that has large, beautiful red raspberries of the highest quality that are juicy and firm with a strong flavor
- Tulameen – bright red raspberries with a classic fresh raspberry taste and firm texture
- Polka – a frost-resistant variety from Poland that has large, firm and sweet raspberries
Yellow raspberries have a yellow-gold color and stand out with a rich taste that resembles a combination of bananas, apricots and raspberries.
- Fall Gold – is among the largest and tastiest yellow raspberries that ripen in autumn
- Amber – high quality raspberries that are better than other yellow varieties
- Golden Summit – large, firm, golden-colored raspberries that have great flavor
These raspberries are black-blue, round and small, and have a unique taste. They are most often used in cakes, various desserts, for the preparation of jams and marmalades, wine, liqueurs and tea.
- Jewel – large, shiny, fragrant and sweet raspberries that are perfect for making jam
- Dundee – quality, matte black raspberries
- Bristol – medium-sized, firm and shiny fruit with a delicious taste
- Black hawk – the most productive variety of black raspberry with large and firm fruits
This is a variety that is often considered a cross between black and red raspberries.
- Brandywine – a hybrid of red and black raspberries with a pleasant texture, the raspberries are large with a sour taste
- Sodus – the most popular variety of purple raspberry with large, shiny, sour fruits
- Royalty – large and robust berries that are of high quality
How to use raspberries in the kitchen?
There isn’t a summer dessert that can’t be improved with raspberries. From muffins and tiramisu to cheesecake or fresh yogurt cake with raspberries or cake. You can mix them with yogurt, cottage cheese or mascarpone and crumbled cookies and you have a luxurious dessert ready in no time.
Also add them to salads , enjoy them with cheese or use them as a base for chutneys .
If you want to enjoy these sweet fruits even after the season, you can make homemade marmalade , syrup or jam.
Raspberries are also used to flavor vinegar or wine, champagne, liqueurs and spirits .
Here are a few more ways to use raspberries in recipes :
- Top the Greek yogurt with a handful of raspberries and granola.
- Add them to chocolate brownies.
- Add raspberries to your favorite white chocolate chip cookie recipe.
- Top off your lemonade or iced tea with fresh or frozen raspberries.
- Mix raspberries, cane sugar, flour and butter and you will have a wonderful raspberry crumble.
- Garnish your salad with raspberry dressing.
- Add them to smoothies or oatmeal.
- Prepare a chicken salad to which you add raspberries, grapes and walnuts.
- Top waffles or pancakes with fresh raspberries.
- Mix them into a spinach salad along with walnuts and goat cheese.
- Add them to cream or ice cream.
Raspberry Coulis Recipe
Raspberries can be crushed and sugar added to them. This creates a delicious sauce that you can use in cakes, puddings, ice cream or sorbet.
- Clean the raspberries, put them in a bowl and mash them with a fork.
- Place the mashed raspberries in a sieve over a clean bowl and use the back of a spoon to push the berries through the sieve into the bowl.
- Use semolina or powdered sugar to sweeten the raspberries to your desired taste.
- If you like, add a little lemon or orange juice to the coulis to enhance its color.
There are two types of raspberries, both of which have their own specific growing requirements:
These raspberries are harvested once a season, often in June or July. You have to watch which branches have borne fruit and gradually get rid of them. And pamper the new branches that have grown this year. They will bear fruit next year.
- Everbearing (remontant)
This type of raspberry already bears fruit on this year’s shoots, i.e. that the branches that grow gradually also bear fruit, from the end of summer until the coming of winter.
The best way to grow raspberries is to use a combination of both types. This will allow you to maximize the harvest season.
All raspberries are self-pollinating, so you only need one bush to produce fruit. They are best pollinated by bees and start fruiting a year after planting.
When to plant raspberries?
You can plant raspberries in early spring, as soon as the soil is ready, or at the end of autumn.
Where to plant raspberries?
Raspberries grow best in a sunny location, but unlike many types of fruit, they will also grow in a partially shaded location. The more sun, the more fruit.
The planting site needs rich and well-drained soil, good air circulation and protection from wind. Avoid damp and also windy place.
Every year, give your plants a few centimeters of compost or manure.
How to plant raspberries?
Soak the roots for an hour or two before planting.
Dig a hole that is spacious enough for the roots to spread. If you are planting more bushes, it is easiest to dig a trench.
Whether you are planting bare-root seedlings or raspberries sold in containers, plant them so that the root buds are covered with soil to a height of 5 cm.
The distance should be approx. 45 cm and there should be at least 120 cm between the rows.
Backfill the soil and tamp it down with your foot.
Then cut the top back to around 30cm to encourage new growth.
Depending on the variety you plant, you may need to create a support to hold the shoots. Many grow to head height. A good solution is then stakes, a fence or wire.
How to care for raspberries?
Maintain a thick layer of mulch around the plants at all times.
Water about 2.5 cm per week from spring until harvest.
During the season, remove new shoots that you will not need.
How to cut raspberries?
Prune single-fruited raspberries immediately after picking. Cut back only the shoots that have produced fruit, and only to the ground. If growing raspberries on supports, tie the new shoots to the supports to maximize the benefit of the horizontal part.
For evergreen raspberries, cut back all shoots at the end of winter before they start growing again in spring.
How to harvest raspberries?
All varieties begin fruiting in their second season. In some cases, evergreen raspberries may produce small berries during the first fall.
At the beginning of summer, the berries ripen for about 2 weeks. You will need to collect them every few days.
Try to harvest raspberries on a sunny day when they are dry.
Do not pull too hard on the raspberries when picking them.
Although raspberries have only become famous as a superfruit in recent years, they are actually one of the oldest cultivated plants in Germany. Its relative, the “European wild raspberry”, was cultivated in monastery gardens and revered as a medicinal plant in the Middle Ages.