No diet is complete without some fresh fruit. Fruits contain many essential nutrients that you cannot get from regular food, hence deliver some fantastic benefits. In this article, we will introduce you to raspberry fruit. This blog will provide you with nutritional facts about raspberry juice and 3 easy-to-do yet delicious cooking recipes.
What is raspberry juice?
Raspberries are said to have originated in Asia, but some types are native to North America. The first mention of raspberries in literature was in 1548 and later grown in Europe and America in the 19th century.
Raspberries can be consumed in many ways, such as a smoothie, tea, and yogurt. While raspberry jams are also delicious, eating them raw or making fresh juice is always better.
Nutrition facts of raspberry juice
The process and ingredients make up the final juice that you drink. There is no singular way to produce raspberry juice. That makes calculating the universal nutrient of raspberry juice impossible since there is none.
For that reason, we decide to show you the nutrients measured in 100 grams of raw raspberry:
Water 85.75 g
Energy 52 kcal
Carbohydrate 11.94 g
Sugars 4.42 g
Vitamin C 26.2 mg
Potassium 151 mg
Phosphorus 29 mg
Magnesium 22 mg
Calcium 25 mg
Raspberries are at the lower end of sugar in fruits, just under 5 grams compared to about 20 grams for apples. This fruit is a perfect choice for someone with a sweet tooth and needs to minimize their total consumption of sugar.
There are many advantages to using raspberry juice. Since you do not really peel off its skin, as we do with apples, juice preserves fresh fruit nutrients. This delicious drink is rich in vitamin C, potassium, phosphorus, magnesium, and calcium.
These nutrients will help you live a healthier lifestyle. We have listed just a few amazing benefits when you include raspberry juice in your diet:
5 Amazing Health Benefits of Raspberry Juice
1. Boost blood circulations
Raspberry serves as an anticoagulant, containing potassium which regulates blood pressure and other active ingredients function as blood thinners. It leads to a greater supply of oxygen and nutrients around the body to reduce the effects of hypertension.
2. Enhance eyesight
The nutrients provided by raspberries produce healthy glands in the eyes. This prevents the eyes from becoming dry—raspberries combat conditions such as macular degeneration, an age-related disorder affecting the eyes. In the case of macular degeneration, the retina is impaired, impacting the middle point of the field of vision.
3. Improve digestion health
Raspberry juice has a high concentration of manganese and fiber, which inhibits the digestion pace, holding it full longer. It enhances the body’s metabolic rate and promotes weight loss. This juice also prevents the risk of gastrointestinal illnesses in young children.
4. Prevent dementia
For the people who do not know, dementia is not a single disease but a broad term that describes various medical conditions, most notably Alzheimer’s. Generally, dementia is caused by abnormal brain changes. It triggers a decline in thinking skills, cognitive abilities, and behaviors.
Raspberry is great against neurodegeneration in the elderly. It has anti-inflammatory properties, carrying vitamins C and E, which are crucial for brain function. Not only protecting your brain from degeneration, but it also improves cognitive and motor skills. Additionally, the antioxidants and flavonoids in raspberry decelerate the brain aging process.
5. Prevent the development of cancers
The National Cancer Institute suggests that anthocyanins, an antioxidant in raspberry juice, might decelerate and possibly prevent cancer from developing.
In 2010, scientists treated stomach, colon, and breast cancer cells with Meeker red raspberry extract. The extract dismantled well over 90% of the cells. Researchers have estimated that antioxidants were responsible for approximately half of the death of breast cancer cells.
3 Healthy Raspberry Juice Recipes to Incorporate into Your Diet
Don’t know where to start integrating raspberry into your daily diet? We got you covered. We suggest you begin with these three simple yet delicious raspberry juice recipes you can make today!
1. Raspberry, Strawberry, and Pear Juice
- 2 pears, diced
- 2 cups cold water
- 1 ¼ cups frozen strawberries
- 1 ¼ cups frozen raspberries
- 1 lemon juice
- 2 tablespoons of light agave or brown sugar
- Wash and peel the pears and chop into tiny cubes.
- Blend all ingredients, including half amount of water, until you’ve got a thick mixture.
- Add the rest of the water, the lemon juice and the flavoring to your taste.
By the way, if you like this recipe, we got this homemade pear juice recipe that you definitely have to try!
2. Raspberry Smoothie
- 1 ½ cups apple juice
- 1 banana
- 1 ½ cups frozen raspberries
- ¾ cup vanilla Greek yogurt
- 1 tablespoon honey
- Fresh raspberries and mint sprigs for garnish optional
- Place apple juice, banana, raspberries, yogurt and honey in a blender.
- Blend until smooth.
- Pour in 2 glasses and serve, if desired, topped with raspberries and mint sprigs.
3. Fresh Raspberry Lemonade
- ¾ cup of sugar
- 2 cups water, divided
- 2 cups fresh raspberries
- ½ cup fresh orange juice
- 1 ¾ cups fresh lemon juice
- 16 ounces of sparkling water, chilled
- Combine the sugar and ¾ cup of water in a saucepan; bring to a boil, stir until the sugar has dissolved. Let it cool at room temperature.
- Combine the remaining 1 ¼ cups water and raspberries in a blender until well mixed. Strain the mixture through a filter into a large pitcher; dispose of the purees.
- Add orange juice, lemon juice, sparkling water, and cooled syrup to the pitcher.
- Serve immediately with ice.
Raspberry is a beneficial and versatile fruit that can be made into many various beverages. With the inclusion of raspberry juice into your diet, the nutrients contained inside the fruit help you with blood circulation and digestion health.
Not only improving eyesight, but the antioxidant and anti-inflammatory properties also prevent the development of cancer and dementia, especially for the elderly.
If you want to find out more about healthy fruit you can try for yourself, read this blog about coconut water.