Why are Raspberries amazing for our gut!
Raspberries…you know the small red furry berry that is a crowd favorite during summer. They are the edible fruit plant of a plant species in the rose family; these sweet, tart berries can range in color from red to even black, purple, yellow, or golden. Each color of berry has a unique profile of antioxidants, minerals, and vitamins. Raspberries are considered a superfood because they contain a high amount of powerful antioxidants that may support the body in decreasing the oxidative damage from free radicals and fight inflammation.
Raspberries are naturally low in calories and may help aid in weight loss, they may also be a great plant source of vitamin C, with 1 cup providing 53% of the daily value. This same portion provides 8 grams of dietary fiber, accounting for 32% of the daily value for adults. Vitamin C is an important antioxidant that helps protect your cells against the effects of free radicals, it also helps your body absorb and store iron. In addition, vitamin C and a leaky gut do seem to be linked due to inflammation if there is a lack of this vitamin. There may also be some possible drug and food interactions with estrogen, warfarin, statins, chemotherapy and vitamin C so it is important to discuss all of the possible interactions beforehand with your care team.
Moreover, in a study of whole red raspberry polyphenols, their metabolic activity confers neuroprotective effects and in black raspberries, extracts were shown to increase the bioavailability of certain metabolites in the gut microbiome. There is a lot of background research on the potential health benefits of raspberry consumption, however the most benefits are delivered in a 1 cup serving. It is also important to note that it is best to buy organic raspberries to help reduce risk of potential pesticide residues. Check out this #goodgut dessert that satisfies your sweet tooth as well as keeps the gut feeling happy.
Ways to eat it
Raspberries have a short shelf life, so they are best eaten soon after purchase. Keep them in the refrigerator, and they should last a couple of days! Eat fresh raspberries on their own as a snack or add them to yogurt, smoothies, oatmeal, and more. Ripe raspberries will be rich and deep in color
Recipe: Vanilla Banana Cream With Berries
Ingredients (Makes 4 Servings):
2 Tbsp vanilla extract (preferably alcohol-free)
1-2 bananas, ripened
1 package (12 oz) silken tofu
1⁄2 cup fresh blackberries
1⁄2 cup fresh raspberries
Directions:
Combine the vanilla, bananas, and tofu in a blender or food processor. purée ingredients until smooth, scraping down the side of the blender with a rubber spatula as necessary.
Divide cream evenly among four bowls or serving glasses.
Garnish each portion with berries.
Serve immediately or refrigerate.
Heal With Each Meal!
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References
Association between the gut microbiota and mineral metabolism—Skrypnik—2018—Journal of the Science of Food and Agriculture—Wiley Online Library. (n.d.). Retrieved March 22, 2021, from https://onlinelibrary.wiley.com/doi/full/10.1002/jsfa.8724
Toney, A. M., Albusharif, M., Works, D., Polenz, L., Schlange, S., Chaidez, V., Ramer-Tait, A. E., & Chung, S. (2021). Differential Effects of Whole Red Raspberry Polyphenols and Their Gut Metabolite Urolithin A on Neuroinflammation in BV-2 Microglia. International Journal of Environmental Research and Public Health, 18(1), 68. https://doi.org/10.3390/ijerph18010068
Tu, P., Bian, X., Chi, L., Xue, J., Gao, B., Lai, Y., Ru, H., & Lu, K. (2020). Metabolite Profiling of the Gut Microbiome in Mice with Dietary Administration of Black Raspberries. Acs Omega, 5(3), 1318–1325. https://doi.org/10.1021/acsomega.9b00237
Zhang, L., Li, J., Hogan, S., Chung, H., Welbaum, G. E., & Zhou, K. (2010). Inhibitory effect of raspberries on starch digestive enzyme and their antioxidant properties and phenolic composition. Food Chemistry, 119(2), 592–599. https://doi.org/10.1016/j.foodchem.2009.06.063