Short Description
Raspberries are not only delicious and beautifully fragrant — they are among the most nutrient-dense fruits found in nature. Packed with antioxidants, fiber, and natural compounds that support the brain, heart, and metabolism, they’ve earned their place as one of the top berries in any health-conscious kitchen.
Whether fresh, dried, powdered, or in the form of an herbal tea made from the leaves, raspberries support the immune system, fight inflammation, and gently balance female hormones. And all of this in a form as sweet as summer.
Nutritional Value per 100g (Fresh)
| Component | Amount |
|---|---|
| Energy | 52 kcal |
| Fiber | 6.5 g |
| Vitamin C | 26 mg |
| Vitamin E | 1.2 mg |
| Vitamin K | 7.8 µg |
| Folate (Vitamin B9) | 21 µg |
| Manganese | 0.7 mg |
| Magnesium | 22 mg |
| Potassium | 151 mg |
| Calcium | 25 mg |
| Iron | 0.7 mg |
Health Benefits
Raspberries support a wide range of health areas, including:
- ADHD – Thanks to their natural antioxidants and fiber, raspberries help stabilize energy levels and may reduce inflammation linked to neurological dysfunction.
- INSULIN RESISTANCE – Their low glycemic index and high fiber content help regulate blood sugar.
- TYPE 2 DIABETES – Support metabolic health and glucose tolerance, especially when consumed regularly.
- LEAKY GUT SYNDROME – Their polyphenols and natural tannins can help seal the intestinal lining and support the microbiome.
- Hormonal balance – Raspberry leaf tea is known to ease menstrual pain and regulate cycles.
- Anti-inflammatory action – Reduces systemic inflammation and oxidative stress.
- Weight management – Raspberry ketones have shown promise in supporting fat metabolism.
- Digestive health – High in fiber, they help maintain regular bowel movements and healthy gut flora.
- Skin health – Antioxidants in raspberries help protect against premature aging and UV damage.
Culinary Uses
Raspberries are perfect for raw snacking but also blend beautifully into smoothies, mousses, sauces, sorbets, herbal teas, and healthy desserts. They can be dried, frozen, turned into jams, or added to homemade granola and porridge. Try them with natural yogurt and raw cacao — a dream team for your taste buds and your microbiome!
Herbal & Naturopathic Use
Raspberry leaves have a long history in folk medicine, especially in women’s health. Raspberry leaf tea supports the hormonal system and is often used to ease menstrual cramps. Due to the high tannin content, the tea also works well for sore throats and digestive issues like diarrhea.
Did You Know…?
- 🍃 Raspberries contain raspberry ketone, the compound responsible for their scent — and a popular ingredient in natural weight-loss support.
- 🍃 In traditional medicine, raspberry juice or tea was often used as a fever reducer.
- 🍃 Raspberry leaves are sometimes richer in antioxidants than the fruit itself!
How to Use It?
Recommended adult daily intake:
- Fresh berries: 100–150 g
- Dried berries: 30–40 g
- Powdered form: 1–2 tsp, mixed into water, smoothies, or oatmeal.
- Leaves (tea): 1 tsp dried leaves per cup of hot water, steeped for 10–15 minutes.
Best Pairings for Maximum Effect
- With bilberry and blackcurrant – for stronger brain and immune support.
- With kefir or yogurt – to create a probiotic-rich, gut-friendly combo.
- With chia or flaxseeds – to enhance satiety and improve digestion.
Ask Yourself
Are raspberries a seasonal treat in your home — or could they become a daily guardian of your health?
