What happens to your body when you eat raspberries?

Good things really do come in small packages! While raspberries may not be as popular as other berries on the store shelf, such as strawberries or blueberries, when you really look at how many raspberries can affect your body’s health, you’ll want to grab a cardboard box right away. Raspberries are a small but powerful fruit that can really do wonders for your body. But what exactly happens to your body when you eat raspberries? How can there be so much good in such a small package?

We spoke with some registered dietitians to determine specifically why eating raspberries is good for your body. From the nutritional benefit to satisfying your sweet cravings, it almost seems like there’s nothing the little raspberry can’t do. This is what happens when you eat raspberries with your breakfast (or dessert!), And for even healthier tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

raspberry oatmeal

“Raspberries are a nutritious and delicious fruit to support the overall health of your body,” says Amy Goodson, MS, RD, CSSD, LD, author of The sports nutrition playbook. “Raspberries are rich in many essential nutrients your body needs, including fiber, vitamin C, vitamin E, manganese, and vitamin K. The nutrients in raspberries support your immune system and digestive tract, while also acting as anti-inflammatory agents and antioxidants “.

Here’s why you need antioxidants in your diet and how to eat more of them.

Raspberries in a bowl on checkered cloth

“Raspberries are super healthy and super tasty,” says Lisa R Young, PhD, RDN, author of the book. Finally full, finally thin. “They are high in the antioxidant vitamin C, perfect for immune health and just what we need right now. They contain the mineral potassium that can help lower blood pressure.”

According to the American Heart Association (AHA), the more potassium you eat, the more sodium you lose when you go to the bathroom. Having less sodium in your system can help relieve tension on the walls of your blood vessels, which causes high blood pressure. Raspberries contain 186 milligrams of potassium per cup, which is about 5% of the recommended average daily value.

Here are 20 healthier foods that lower blood pressure.


“When you eat raspberries, your body gets a huge boost from manganese,” says Megan Byrd, RD of The Oregon Dietitian. “Manganese is known to help keep our skin healthy, maintain strong bones, reduce oxidative stress, and even help regulate carbohydrate metabolism.”

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“They are also high in fiber and relatively low in calories, perfect for weight loss,” Young says.

Did you know that raspberries and other similar berries (blackberries, blackberries, etc.) have the highest amount of fiber compared to any other fruit? One cup of raspberries contains 8 grams of dietary fiber, which is 32% of the recommended average daily value!

On average, most Americans don’t get enough fiber in their diet. The AHA says that you should get between 25 and 30 grams of fiber per day, but the average person only ingests between 10 and 15 grams. Eating raspberries with lunch, or even dessert, is an easy and tasty way to increase your fiber intake. As Young claims, the high-fiber, low-calorie content makes raspberries the best fruit for weight loss.

Raspberries in yogurt

There’s a reason people say fruit is nature’s sweet – it’s high in sugar! Fructose, to be exact. Fructose is a sugar that comes from fruit plants, so it is important to portion fruit into portions throughout the day and not overdo it.

However, compared to other fruits, raspberries are still quite low in sugar, at just 5 grams (compared to an apple, which is around 19 grams). But it still satisfies that sweet tooth you may have during that afternoon slump.

“Raspberries are a great way to add nutrients to your diet while satisfying your sweet tooth,” says Goodson. “Try using raspberries as a topping for yogurt or salad, in a smoothie, on a muffin, or even on its own as a quick, refreshing snack.”

“Raspberries are quite low in sugar, and combined with their role in helping to break down carbohydrates, they are an excellent food choice for people with diabetes,” says Byrd.

Also, you don’t always need to have fresh raspberries on hand! Here’s why berries are the only frozen food you should always have in your freezer.

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