Raspberries: Health Benefits, 5 Healing Recipes

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Video: Raspberries: Health Benefits, 5 Healing Recipes

Video: Raspberries: Health Benefits, 5 Healing Recipes
Video: 15 Proven Health Benefits of Raspberries 2023, September
Raspberries: Health Benefits, 5 Healing Recipes
Raspberries: Health Benefits, 5 Healing Recipes

The benefits and harms of raspberries, recipes for use


Raspberry is a perennial shrub with a two-year life cycle of terrestrial branches. This plant has many names among the people: mamura, bear berry, kosmatka, raspberry. The anti-inflammatory and anti-cold properties of raspberries are known to everyone. Berries contain many vitamins and organic acids, the leaves are rich in trace elements and phytoncides. The beneficial properties of raspberries are recognized by official medicine.

Raspberries are grown in different countries of the world. Russia is the largest producer of this berry. Poland is in second place. There are many varieties of the plant. The farmers bred purple, red, black, blue and even gold berries. In total, scientists know about 15 types of raspberries, which are grown in different parts of the world.


  • The benefits of raspberries

    • Composition and calorie content
    • 9 health benefits of raspberries
    • Benefits for women
    • Benefits for men
  • Useful properties of raspberry leaves

    Decoction recipe

  • Raspberry leaf tea

    • Fermented Raspberry Tea
    • Raspberry Tea Recipes
    • Is raspberry tea possible at temperature?
  • Delicious recipes with raspberries

    • Raspberry cake
    • Sweet raspberry rice casserole
    • Raspberry cake, no baked
  • Harm and contraindications of raspberries

The benefits of raspberries

Composition and calorie content

The calorie content of the product is 52 kcal per 100 g of weight.

  • Fats: 0.6 g
  • Proteins: 1.2 g
  • Carbohydrates: 11.9 g
  • Water: 85.8 g
  • Ash: 0.5 g
  • Cellulose: 6.5 g

Vitamins (per 100 g):



Vitamin C (ascorbic acid) 26.2 mg 37.4%
Vitamin B5 (pantothenic acid) 0.33 mg 7%
Vitamin K 7.8 mcg 6.5%

Minerals (in 100 g):



Boron 200 mcg 286%
Silicon 39 mg 130%
Nickel 4.4-66.4 μg 25.3%


210-670 mcg 22.5%
Molybdenum 15 mcg 21.4%
Cobalt 2 μg 20%
Copper 90-310 μg 18%
Iron 0.69-1.6 mg 9.8%

Other important connections:

  • Phytosterols - 12 mg (21.8% of the RDI)
  • Purines - 8 mg (6.7% of the RDI)
  • Oxalic acid - 33 mg (8.3% of the RDI)

Raspberries are rich in ascorbic acid. 100 g of berries contain 37% of the daily intake of vitamin C for an adult. Therefore, it must be consumed during colds.

Salicylic acid can reduce body temperature and pain.

Complete chemical composition ➤

The benefits of raspberries
The benefits of raspberries

In addition to organic acids, vitamins, minerals and trace elements, the berry contains anthocyanins. These substances are responsible not only for the color of the raspberry. They protect genes from damage and have anti-inflammatory effects. Anthocyanins help to strengthen the cell membrane, normalize the metabolic processes occurring in them. These natural colors act as powerful antioxidants and also accelerate the breakdown of fats and carbohydrates in the intestines.

In addition, anthocyanins exhibit some antimicrobial properties that rapidly reduce the overgrowth of certain bacteria and fungi in the body, which often lead to various vaginal infections and sometimes even lead to irritable bowel syndrome (IBS) [1].

There are two types of flavonoids present in raspberries - catechins and epicatechins. They are involved in the formation of neurons and new blood vessels, help to strengthen the venous and arterial walls. Flavonoids are essential for normal brain function. They have been proven to prevent the development of Alzheimer's disease [2].

Not only berries, but also raspberry leaves are useful for humans. They have pronounced antibacterial properties.

9 health benefits of raspberries

Raspberries are not only tasty, but also a very healthy berry. By eating it, you can significantly improve your health:

  1. Prevention of heart and vascular diseases. Anthocyanins contained in the berry can reduce the intensity of inflammation in the vessels, if any, which reduces the risk of developing heart disease [3].

    Scientists have proven that raspberries are better than other foods in helping to increase the concentration of nitric oxide (NO) in the body. This substance allows you to expand the lumen of blood vessels and improve blood flow through them. Therefore, berries must be included in the diet for people who suffer from pathological narrowing of peripheral collaterals. A study of these properties of raspberries was carried out at the College of Public Health, Xinyjiang Medical University, Urumqi, China [4].

  2. Antioxidant activity. Research from the University of Toronto School of Medicine suggests that raspberries have antioxidant potential that can be beneficial for many health problems [5].
  3. Cancer prevention. The compounds contained in berries prevent the formation of tumors in the body. They destroy free radicals that damage healthy cells and contribute to their malignant transformation.

    American scientists from the Cancer Research Institute have found that raspberries contain ellagic acid [6]. Ellagic acid is a phytonutrient component of raspberries with key nutrients like kaempferol, quercetin and cyanidin-based molecules called cyanidin-3-rutinoside and cyanidin-3-glucoside-rutinoside. It can reduce the risk of developing cancers of the bladder, lungs, breast, esophagus and skin. Once in the body, ellagic acid molecules deactivate carcinogens. Raspberries should be included in the diet for people who have already been diagnosed with cancer. It has been proven that ellagic acid slows down the rate of spread of metastases throughout the body [7].

    Yellow raspberries are not considered as healthy as red berries. At that time, a variety like black raspberry contains the most vitamins. This variety was bred in America, but such a berry is rare. The so-called "crimson trees" are an innovation of recent years. Scientists have created shrubs that do not need supports or garters. They have tough stems on which large berries grow.

    American researchers have found that black raspberries are beneficial for people with oral cancer. It contains substances that destroy tumor cells [8].

  4. Diabetes Benefits A study was conducted at the University of Michigan aimed at studying the effect of raspberries on the body of people with diabetes. Scientists managed to find out that the phytonutrients contained in it interact with some inactive hormones. This can help control blood insulin levels and improve the well-being of type 2 diabetes and obesity patients.

    In 2019, another study was conducted, which concluded that raspberries may reduce postprandial hyperglycemia and have certain anti-inflammatory effects in adults with diabetes [9].

    The berry is a valuable food for diabetics, as it contains a lot of fiber. The low glycemic index of raspberries allows you to safely eat them, regardless of blood sugar levels.

  5. Anti-inflammatory properties of red raspberries. They use red raspberries to prevent diseases such as:

    • Alzheimer's disease.
    • Diabetes.
    • Obesity.
    • Cardiovascular pathology.

    The benefits of berries have been proven by numerous studies. It contains a unique combination of ellagitannins and anthocyanins. Their entry into the body prevents the development of chronic diseases.

    Recent scientific work suggests that ellagic acid from raspberries can help reduce inflammation in the intestines. The berry is useful for the prevention of gout and arthritis [10]. There is evidence that the substances contained in raspberries have the same effect on the body as drugs (Aspirin and Ibuprofen).

  6. Preservation of vision. Raspberries contain carotenoids, zeaxanthin and lutein. These substances help prevent the development of macular degeneration (a dangerous disease that leads to blindness in the elderly).

    Just 3 servings of raspberries a day can be a great natural remedy for macular degeneration. Macular degeneration is an age-related disease that affects your vision “in the midpoint” due to retinal damage [11].

  7. Strengthening immunity. The combination of antioxidants and vitamin C in raspberries is useful for immunity. Plant fiber has a positive effect on the body's defenses. It normalizes bowel function and improves its microflora. This helps to strengthen the immune system, which largely depends on the functioning of the digestive system.
  8. Improves memory. Raspberry protects brain cells from age-related damage. Thanks to the berry, you can maintain clarity of thought until a ripe old age. This effect is provided by the flavonoids that are included in its composition. Scientists have shown that they have a beneficial effect on all cognitive abilities.

  9. Eases joint pain. Anthocyanins and polyphenols from berries stop the destruction of joint tissues in people with arthritis. This allows you to stop the progression of the pathological process and reduce the intensity of pain.

Benefits for women

Benefits for women
Benefits for women

Regulates the menstrual cycle. To normalize bowel function and improve the condition of the smooth muscles of the uterus. Therefore, women planning a pregnancy should regularly consume raspberries. Raspberry tea helps to regulate the menstrual cycle, relieve pain during menstruation.

Weight loss. It is impossible to gain extra pounds by eating raspberries. The berry is high in fiber and low in fat. It allows you to stay full for a long time.

Raspberries should be eaten by athletes. The berry has been proven to cover 95% of fluid loss during intense training. Manganese, calcium, phosphorus and potassium help to restore the disturbed electrolyte balance. Therefore, the berry can be eaten both during training and after its completion.

Raspberry ketones (Rheosmin) have fat burning properties [12]. Moreover, they affect those lipid deposits that are difficult to eliminate (fat in the abdomen). Ketones absorb excess fat cells, so weight goes away quickly and without harm to health. All these facts have been proven in the course of numerous studies [13].

Benefits for men

Experts claim that raspberries can improve fertility in both men and women by increasing vitamin C and magnesium levels.

Additionally, in a 2012 study, researchers at the Lawrence Berkeley National Laboratory of the US Department of Energy found a strong correlation between high vitamin C intake and improved sperm DNA quality. An analysis of 80 male volunteers showed that those who consumed the most vitamin C had 20 percent less sperm DNA damage than those who consumed the least. In older men, this nutrient seemed to "turn back the clock" [14].

Consuming more micronutrients such as vitamin C, E, folate, and zinc seems to help older men have the same sperm quality as younger men.

On the subject: What fruits and vegetables contain the most vitamin C?

Useful properties of raspberry leaves


Raspberry leaves are used to treat colds. They can help relieve coughs, inflammation and sore throat. A decoction of raspberry leaves has antipyretic properties.

In addition to ARVI, tonsillitis and rhinitis, they are used in such areas of medical science as:

  • In cardiology. A decoction of raspberry leaves helps lower blood pressure. Scientists suggest that this effect is due to the anti-inflammatory and antipyretic properties of food acids, as well as niacin.
  • In obstetrics. A decoction of raspberry leaves is believed to help relieve pain during childbirth. However, official medicine does not confirm these properties of the plant.
  • In gynecology. Raspberry leaves are used to relieve pain in the lower abdomen during menstruation and to reduce bleeding. To do this, take in equal proportions: raspberry leaves, strawberry leaves, yarrow grass, oak bark, cinquefoil goose. To prepare the infusion, you will need a tablespoon of the collection, which is poured with a glass of boiling water. Insist it in a thermos for 6 hours. Then the infusion is boiled for 15 minutes under a closed lid over low heat, cooled and filtered. It is taken warm in a glass a day. The course of treatment is a week.
  • In proctology. Raspberry leaves are used to treat hemorrhoids. The condition improves due to the presence of tannins and food acids in them. Together, they have an anti-inflammatory effect. Raspberry leaves (2 tsp) are poured with boiling water (250 ml), covered with a lid, and infused for 2 hours. The finished product is filtered and injected in the amount of 40-60 ml into the anus. The procedure is performed using a syringe. Repeat the setting of microclysters 1 time per day before bedtime. The course lasts 14-21 days.
  • In dermatology. Raspberry leaves are great for getting rid of acne. The effect is achieved by reducing inflammation. In addition, the infusion of raspberry leaves helps to heal the body as a whole. However, it will not be possible to completely get rid of acne exclusively with the help of raspberry leaves. You will need to follow all the recommendations given by the doctor.

Raspberry leaf decoction

Raspberry leaf decoction
Raspberry leaf decoction


  • Dry raspberry leaves - 2 tbsp. l.
  • Water - 0.5 l.

How to cook:

The leaves are poured with water, brought to a boil and boiled for another 5 minutes. Then the resulting drink is cooled and filtered.

How to use:

The broth is drunk during the day, divided into three equal portions. It is useful for colds and diseases of the digestive system. If a person has a sore throat, then the broth is not only drunk, but also used for gargling.

Raspberry broth contains fruit acids. They help relieve hangover symptoms.

Women under 36 weeks of pregnancy are prohibited from consuming a decoction of raspberry leaves.

Raspberry leaf tea

Raspberry leaf tea
Raspberry leaf tea

Tea with raspberry leaves has a pleasant taste and benefits for the human body. It can be made from garden shrubs or wild raspberries. You can combine raspberry leaves with other herbs and fruits. This will only enhance their healing properties, prolong youth and beauty.

Collecting raspberry leaves is recommended in late spring and early summer. It is during this period that they contain the most useful substances.

To prepare raw materials for future use, you need to spread the leaves on a flat surface in one layer. Turn them over from time to time. They dry for 5 days. You can rub dry leaves with your hands. Store them in containers with a tightly closed lid. There should be no products nearby that have a pronounced smell.

Fermented Raspberry Tea

Fermented raspberry leaf tea is a beverage that contains many organic compounds. It is made from fresh leaves. Fermentation involves the natural fermentation of a product.

For fermentation, picking raspberry leaves can begin in late spring and continue until early fall. May tea turns out to be especially aromatic and fragrant, and the drink from late leaves is distinguished by its strength and rich taste.

To get fermented raspberry tea, follow these guidelines:

  • Collect the leaves and leave them outdoors for 10 hours.
  • When the sheet becomes soft, it is rolled with palms into a tube. Alternatively, the raw materials can be passed through a meat grinder.
  • Place the leaves in layers in an enamel pot.
  • Cover them from above with a damp cloth and leave them warm.

After a few hours, the fermentation processes will start. A pleasant aroma of freshness will emanate from the container with leaves. Fermentation takes about 8 hours.

Leaves should not be overexposed. Otherwise, they will deteriorate.

In order to stop the fermentation process, the leaves must be dried at high temperatures. To do this, they are laid out on a baking sheet covered with parchment and dried at 100 ° C for an hour. Then the temperature in the oven is reduced to 50 ° C and the raw materials are brought to readiness. Drying in the fresh air is the end. For this, the leaves are left alone for a day.

When the collected raw materials are too coarse, then after withering, you need to put the leaves in a bag and put them in the freezer for 24 hours. Thanks to this treatment, they will become softer, so it will not be difficult to twist them.

Raspberry Tea Recipes

Raspberry Tea Recipes
Raspberry Tea Recipes

Tea with raspberry leaves is brewed in the same way as regular black tea. 250 ml of water will require 2 tsp. dry raw materials. You need to withstand the tea leaves for 5 minutes, after which you can start drinking tea. Sometimes a thermos is used to infuse tea leaves.

  • Tea with a sedative effect. Mix a teaspoon of raspberry leaves, strawberries and hop cones. The resulting composition is poured into 0.3 liters of boiling water and kept under a lid for 15 minutes.
  • Vitamin tea. A teaspoon of raspberry leaves and berries is brewed in a thermos. Add the same amount of rose hips and currants. Pour the resulting mixture into 0.4 l of boiling water and incubate for 2 hours.
  • Toning tea. Fermented raspberry leaves and green leaf tea are mixed (raw materials are taken in 1 tsp). Pour boiling water over them and leave to brew for a few minutes.

Raspberry leaves can be combined with chamomile, cinnamon, oregano, blackberries. These herbs are used to prepare not only hot, but also refreshing teas.

Read more: Tea with mint - how is it useful? Who can you drink? 15 recipes

Is raspberry tea possible at temperature?

An increase in body temperature with a cold indicates an activation of immunity. This is how the body tries to fight off the infection. Therefore, doctors advise to bring down the temperature only after 38.5-39 ° C.

Raspberry tea is used as an antipyretic only for colds. If the fever is provoked by other pathological processes in the body, then the drink is not used for treatment.

For children, it is recommended to offer raspberry tea at a temperature of 38 ° C. If the child has a tendency to develop febrile seizures, then you can give him a drink already at 37 degrees. Provided that the body temperature continues to rise, medications should be used.

  • Tea with raspberry leaves. This drink can be used to treat weakness caused by illness. It lowers body temperature slightly.
  • Tea with fresh raspberries. This drink has pronounced anti-inflammatory properties and, in addition to everything, helps to increase the tone of the body. Therefore, it is useful to drink it for colds. The well-being thanks to the tea with raspberries improves quickly.

You cannot fight a fever on your own. If the body temperature exceeds 39.5 ° C, you need to contact a specialist. This condition poses a serious threat to health and requires a professional approach to treatment.

Video: is raspberry tea good for you?

Delicious recipes with raspberries

Raspberries are delicious fresh and in other dishes. The berries do not need to be peeled. After heat treatment, useful vitamins and microelements are preserved in them.

Raspberry cake

Making a raspberry cake is very simple. It turns out to be tender, with a sweet and sour taste.

Raspberry cake
Raspberry cake


  • Flour - 0.5 cups.
  • Fresh raspberries - 0.3 kg.
  • Sour cream - 0.2 ml.
  • Egg - 3 pcs.
  • Vanillin - 1 tsp
  • Sugar - 1 glass.
  • Baking powder for dough - 1 tsp.
  • Lemon zest - 2 tbsp l.
  • Butter and condensed milk - 70 g each.
  • Vegetable oil - 1-2 tbsp. l.

How to cook:

The flour is sieved, mixed with baking powder and lemon zest. Separate the whites with the yolks. Beat the yolks with sour cream and sugar until smooth. Add the mixture to the flour, mix thoroughly.

Lubricate a baking dish with vegetable oil, pour half of the resulting dough into it. Raspberries are spread over it. Pour the remaining dough over the berries. The cake is baked for about 50 minutes.

To make the cream, mix equal proportions of condensed milk with butter and beat them. The finished composition is smeared with a cooled cake. Decorate it with raspberries on top.

Sweet raspberry rice casserole

Sweet rice casserole
Sweet rice casserole


  • Rice - 0.2 kg.
  • Milk - 0.9 l.
  • Sugar - 130 g.
  • Zest from one lemon.
  • Eggs - 5 pcs.
  • Oil - 80 g.
  • Raspberries - 150 g.
  • Banana Chips - 50 g.
  • Cinnamon - 1/2 tsp

How to cook:

Rice is boiled until half cooked. To do this, it is dipped in boiling water for 2-3 minutes, after which it is thrown into a colander. Pour the rice over with milk, bring to a boil and simmer.

Grind the egg yolks with sugar, then beat with butter.

Cool the rice, add lemon zest, cinnamon to it and mix thoroughly. Add banana chips and raspberries to the mixture.

Whisk the whites until foamy. First, add a tablespoon of protein foam to the rice, mix. Then the remaining protein mass is carefully introduced.

Spread the finished mixture into a baking dish and put it in a preheated oven. Bake at 170 ° C for 40 minutes.

Cool down well before removing the casserole from the mold. Culinary experts advise keeping it in the refrigerator for an hour.

The dish is served warm. Top the casserole is decorated with berries and icing sugar.

Raspberry cake (no baked)

Raspberry cake
Raspberry cake


  1. For the basics:

    • Butter - 100 g.
    • Cookies - 0.2 kg.
  2. To make mousse:

    • Cream with a fat content of 33% - 0.5 l.
    • Cream cheese - 150 g.
    • Sugar - 120 g.
    • Gelatin - 10 g.
    • Vanilla sugar - 10 g.
    • Raspberries - 0.2 kg.
  3. For the top:

    • Raspberries - 0.2 kg.
    • Cream - 150 g.
    • Coconut flakes.

How to cook: The cookies need to be crushed into crumbs. The butter is heated in the microwave, mixed with cookies. You can sweeten the mixture with powdered sugar. Pour the crumbs into a mold with a diameter of 22 cm. They should lie in a dense layer.

Bring 100 g of raspberries to a boil, mix with sugar and vanilla sugar, then knead with a pestle. Grind it through a sieve, cool.

Gelatin is soaked in 4 tbsp. l. water, after which it is heated until completely dissolved.

Beat the cream, add cream cheese, mix again. Add gelatin and raspberry puree to the resulting mixture, mix gently. Then the remaining berry is introduced. Pour this composition into a mold with cookies and put it in the refrigerator.

When the cake hardens, it is sprinkled with coconut and garnished with cream, raspberries and mint.

Harm and contraindications of raspberries

Harm and contraindications of raspberries
Harm and contraindications of raspberries

Raspberries can cause allergies. Sometimes the reaction is quite intense. The mucous membranes are swollen, skin rash and itching appear. Therefore, berries should not be offered to children under 1 year old.

Pregnant women should consume raspberries in moderation. Decoctions based on it are especially useful after 36 weeks.

It is not recommended for nursing women to consume raspberries. The berry is contraindicated for people who suffer from allergies to acetylsalicylic acid. Patients who are taking blood clots should not eat raspberries. Berries have the opposite effect.

If a person is undergoing antibacterial therapy, then he needs to give up eating raspberries. The berries contain tyramine, which leads to a sharp increase in blood pressure.

People with gastritis, gastric ulcer and 12 duodenal ulcer should not drink raspberry juice. While decoctions of raspberry leaf, on the contrary, will be useful for such diseases.

You should not eat raspberries for people who suffer from urolithiasis. The fruits contain oxalic acid, which leads to kidney stones. It is not recommended to include berries in the diet for patients with gout.

Contraindications for raspberry leaves

Raspberry leaves are used to treat various diseases, but in some conditions of the body, they are contraindicated.

It is forbidden to take any preparations based on raspberry leaves in the following cases:

  • Chronic constipation.
  • Gout.
  • Bronchial asthma.
  • Nephritis.
  • Polyps in the nose.
  • Allergy to raspberries.

Do not combine decoctions and infusion of raspberry leaves with acetylsalicylic acid, as this can lead to an overdose.


The author of the article: Sokolova Nina Vladimirovna | Phytotherapist


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