Superfoods are foods that have a really high nutritional density. This suggests that they supply a considerable amount of nutrients and really few calories. A high volume of minerals, vitamins, and antioxidants are present in it. Antioxidants are the natural molecules that occur in certain foods.
They assist in neutralizing the free radicals in our bodies. Free radicals are natural by-products of energy production that will wreak havoc on the body. Antioxidant molecules decrease or reverse the consequences of free radicals that have close links with the subsequent health problems:
• Heart disease
• Respiratory diseases
• Immune deficiency
• Parkinson’s disease
Though every sort of berry offers health benefits, and most provide some cancer-prevention properties, but black raspberries are one of the most powerful berries that will ever enter your mouth. Reasons to settle on black raspberries include:
• The antioxidants included are twice better at battling certain free radicals than those included in other berry types.
• High phenolic compound levels in it can help fight diseases.
• Studies show that black raspberries can reduce tumor growth.
• High levels of ellagic acid in it acts as an anti-bacterial and anti-viral.
• There is a possible reduction in the risk of oesophageal and colon cancers.
1. CALORIES: A 100 g serving or about 2/3rds of a cup of black raspberries contains 72 calories. Most of those calories come from carbohydrates of which there are 17 g. One serving of black raspberries also contains 5 g of natural fructose and 1.7 g of fiber, which is about 5 percent of the daily value for adults. They are low in both fat and protein, with 0.1 g and 1.4 g per serving, respectively.
2. MINERALS: Black raspberries are higher in iron than many other fruits, with 1.4 mg per serving. This provides 18 percent of the daily value for men and eight percent for the ladies. Iron is important for the formation of hemoglobin, which is the oxygen-carrier protein found in red blood cells. A scarcity of iron can cause health issues like fatigue. Black raspberries also contain little amount of calcium; one serving supplies about 3 percent of the daily value.
3. VITAMINS: Black raspberries contain small amounts of both vitamin A and vitamin C. One serving supplies three to five percent of the daily value for both of those nutrients. Vitamin C is vital for collagen formation and therefore the absorption of iron. Vitamin A promotes proper night-sight.
4. ELLAGIC ACID: They are high in ellagic acid which is a plant chemical also found in other dark fruits and a few nuts. Also, according to the American Cancer Society, ellagic acid was found in some animal studies to slow the expansion of some cancerous tumors like those within the lungs and esophagus.
5. ANTOCYNAINS: The color of black raspberries comes from the presence of pigments called anthocyanins. Anthocyanins provide not only color to black raspberries, but they also provide nutritional benefits, as they're antioxidants. Like other antioxidants, like vitamin C, anthocyanins can protect your cells against damage from toxins called free radicals.
1. Black Raspberry Muffins
2. Black Raspberry Smoothie
3. Black Raspberry Custard Pie
4. Black Raspberry Jam
Which are your favorite recipes to make with black raspberries?