Raspberries are exquisite fruits packed with flavor and rich in nutrients that have a great impact on health. Although their taste is well known, many people ignore the multiple benefits that they can offer for the prevention of various diseases.
Therefore, these are the seven diseases that raspberries can help prevent and the reason why it is important to include them in our diet.
Heart disease
Raspberries are full of antioxidants, especially flavonoids, which have a positive effect on heart health. These antioxidants help reduce inflammationimprove the function of blood vessels and lower blood pressure.
According to a study published in the American Journal of Clinical Nutrition, regular consumption of raspberries and other fruits rich in flavonoids is linked to a lower risk of heart disease.
Additionally, anthocyanins, the pigments responsible for its vibrant red color, have been shown to have antioxidant and anti-inflammatory properties that protect the heart by reducing oxidative damage and improving blood lipid profiles.
Cancer
Raspberries contain several compounds with anti-cancer properties. A study published in the Journal of Carcinogenesis in 2009 highlighted that raspberry extracts inhibit the growth of cancer cells and tumor formation in animal models.
The polyphenols and ellagic acid present in raspberries are particularly effective in preventing cancer. Ellagic acid induces apoptosis (programmed cell death) in cancer cells without harming healthy cells, and the antioxidants in raspberries protect DNA from oxidative damage, a key factor in cancer prevention.
Diabetes
These fruits have a low glycemic index, meaning they do not cause rapid spikes in blood sugar levels. According to research published in the Journal of Nutritional Biochemistryconsuming these berries improves insulin sensitivity and helps regulate blood sugar levels.
In addition, its high fiber content contributes to the regulation of blood sugar by slowing down the digestion and absorption of carbohydrates, avoiding sudden spikes in glucose levels.
Neurodegenerative diseases
Antioxidants in raspberries, such as anthocyanins and flavonoids, play an important role in the brain protection against aging and neurodegenerative diseases.
An international study published in Frontiers in Aging Neuroscience found that these compounds improved memory and cognitive function in animal models.
Regular consumption of raspberries can, therefore, help maintain brain health and prevent cognitive decline.
Infections
Raspberries also have antimicrobial properties that can help fight infections. Raspberry extracts inhibit the growth of several pathogenic bacteria, including E. coli and S. aureus.
These antimicrobial effects are due to the phenolic compounds present in raspberries, making them a natural choice for supporting immune health.
Obesity
Thanks to their low calorie content and high fiber content, raspberries are excellent for aiding weight loss and preventing obesity. The fiber in raspberries promotes a feeling of satiety, helping to reduce total calorie intake and supporting weight loss.
Additionally, the high water content in raspberries helps maintain adequate hydration without providing extra calories.
Fiber feeds beneficial bacteria in the gut
Photo:iStock.
Digestive disorders
The high fiber content in raspberries also improves digestive health. The soluble and insoluble fiber in these berries promotes digestion and intestinal transit, preventing problems such as constipation.
In addition, fiber feeds beneficial bacteria in the gut, promoting a healthy gut microbiome.
LAURA GUEVARA
The Universal (Mexico) / GDA
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*This content was created with the assistance of artificial intelligence, based on information from El Universal México (GDA), and was reviewed by a journalist and an editor.
