Black raspberry benefits have a lot. Black Raspberries are rich in Vitamin C and fiber, which have both been shown to help reduce the risks of certain cancers. Black raspberries contain powerful antioxidants that protect your cells from damage caused by high levels of free radicals in your body. A healthy balance of antioxidants and free radicals is necessary to maintain optimal health. Here we are going to discuss the benefits of black raspberry.
Black Raspberry Benefits
Anti-cancerous in nature
Black raspberries are known as breast cancer and cervical cancer-combating foods. Studies show that both red and black raspberries inhibit the growth of tumors in oral, breast, colon, and prostate cells in the human body. Black raspberry is also considered pro-apoptotic. Apoptosis is the process by which our body removes unwanted cells, and pro-apoptotic foods are those that promote this.
Research suggests that ellagic acid is responsible for the fruit’s anti-cancerous effects. The ellagic acid which is a type of phenolic acid is proven to be antimutagenic. Raspberries are one of the best dietary sources of this compound too. Antioxidants tend to decrease the risk of cancer, and the abundance of anthocyanins and Vitamin C in black raspberries adds to its anti-cancerous effect.
As mentioned earlier, this fruit is an excellent source of antioxidants. Black raspberries have been found to have three times more antioxidants than blueberries and have the highest power in the berry group. They have more antioxidants than vitamin C which is known for its antioxidants.
Antioxidants protect the body cells from being damaged by free radicals that can be formed due to exposure to smoking, pollution, radiation, etc. They cleanse the body by removing these radicals. They reduce the effect of toxins on the liver which plays a vital role in our health. Antioxidants also lower the risk of infections and some forms of cancer. They help strengthen the overall immunity of the body. These also slow down the effects of aging on the body, especially the skin.
Non Steroidal Anti-inflammatory Drugs (abbreviated NSAIDs) form a class of drugs that reduce pain, decrease fever and inflammation, aspirin, ibuprofen being the common examples. These work by inhibiting chemicals called cyclooxygenases which are released by the body in response to pain. Raspberries show effects similar to drugs that are cyclooxygenases inhibiting in nature.
In studies conducted on controlled groups, it was also realized that subjects that were given this fruit had exhibited a decrease in several pro-inflammatory cytokines which cause ulcerative colitis. Ulcerative colitis (which causes inflammation of the digestive tract) can escalate to colon cancer too. Experiments conducted on rats showed a decrease in colon cell inflammation that closely resembles alcoholic exposure in humans.
Research suggests that anthocyanins improve eyesight by boosting blood circulation in retinal capillaries and decreasing the chance of macular degeneration of cells. Macular degeneration is caused by deterioration of the central portion of the retina and is one of the leading causes of vision loss and is currently not curable. Night vision is said to be improved too though the exact reason is yet to be pinpointed. Studies are being conducted in this direction.
Black raspberries can inhibit LDL oxidation. LDL, which stands for Low-Density Lipoprotein, is commonly referred to as the “bad cholesterol” of the body. This is because LDL collects and forms blockages in the walls of blood vessels which can lead to clots and even heart attack. The fruits help combat high blood pressure or hypertension and promote the health of the cardiovascular system and endothelial function. Endothelial function is responsible for vascular contraction and relaxation as well as blood clotting and blood platelet adhesion. Anthocyanin also contributes to decreasing blood pressure, more so than the other flavonoids.
Oxidative damage is one of the major factors of brain damage and memory impairment. Intake of high and powerful antioxidants, especially anthocyanins have been found to decrease the rate of cognitive decline and by extension, conditions such as Alzheimer’s. Not just that, black raspberry is found to boost cognitive functioning, improve learning and memory function in those with anthocyanin intake in their diet compared to those who do not consume it.
Saving the best one for the last! The above-mentioned health benefits aside, you can pack your meal with pies, waffles, low-fat creamy shakes, or jams and still expect to lose some weight should you choose your berries right. Black Raspberries regulate blood sugar, boost metabolism and add fiber to the diet. The high fiber content keeps the hunger at bay for longer. Black raspberries decrease the cholesterol levels in the blood and hence decrease body fat in addition to the various health benefits of antioxidants, anthocyanins, and phenolic acids.
123g Black Raspberry Nutrition
- Calories: 64 calories
- Carbs: 15 grams
- Protein: 1 gram
- Fat: less than 1 gram
- Fiber: 29% of the Reference Daily Intake (RDI)
- Vitamin C: 43% of the RDI
- Vitamin K: 11% of the RDI
- Vitamin E: 7% of the RDI
Black Raspberries Side Effects
Black raspberries are probably the safest food for most people. It is probably safer if taken in large quantities in the short term. The fruit extract has been used in doses up to 2500 mg daily for 8 weeks.