Raspberry
by Lisa Ehlers ~ February 12th, 2009. Filed under: FOTM. Tags: antioxidant, cancer, Cholesterol, fiber, irritable bowel syndrome
How many fruits does one raspberry contain? Did you know each tiny bump on a raspberry is actually a tiny fruit, or druplet. A druplet is a fruit with a soft outside and a single, hard stone within. A peach is a druplet, while a raspberry is a cluster of 80 druplets. The history of the raspberry has been traced back to prehistoric times. Wild raspberries are thought to have originated in eastern Asia, but there are also many varieties that are native to the Western Hemisphere. Today the leaders in production are Washington, Oregon and California. However Washington grows nearly 90% of the US production, at about 70,000,000 pounds per year.
Raspberries are my food of the month because of their Local availability. They are ripe in my yard now! Getting up and going outside for fresh berries in the morning. Experiencing their charming bumpy texture coupled with a sweet fragrance and subtle tart overtones. From vine to mouth… awakening and satisfying me eighty little druplets at a time.
The most noted and researched health contribution of raspberries’ is in their antioxidant capacity. This benefit primarily comes from a tannin called ellagitannis. Raspberries produce ellagic acid and convert it to a form of tannin known as ellagitannins a family of compounds almost exclusive to the raspberry, which are reported to have anti-cancer activity as well as other anti-cell aging benefits. Vitamin C contributes about 20% of the total antioxidant capacity, accounting for up to 30 milligrams in 100 grams (3.5 ounces) of fruit. Raspberries anthocyanins, especially cyanidin and pelagonidin glycosides, make up another 25%. In addition to their unique phytonutrient content, raspberries are filled with traditional nutrients. In the nutrient ranking system these berries are ranked as an excellent source of manganese and Vitamin C, which are critical nutrients that help protect the body’s tissue from oxygen-related damage, (aging). They also qualified as good source of riboflavin, folate, niacin, magnesium, potassium and copper. Coupled with this strong B vitamin and mineral content, raspberries qualified as “excellent” in terms of dietary fiber. This whole food combination of nutrients makes this berry a great fruit choice for having minimal impact on blood sugar.The leaves on the raspberry plant are also known to be nutritive. Studies have shown them to strengthen the walls of the uterus and the entire female reproductive system and aid in the decrease of profuse menstrual flow. There have been warnings on drinking raspberry leaf tea in the first trimester of pregnancy, but is well know to assist during labor for making it easier and relieving the after pain.
When washing your raspberries be sure to use a light mist. These fragile little berries can easily be smashed with a heavy pour of water. Frozen raspberries do not contain as much vitamin C so enjoy the season and eat them fresh!In Health,
Lisa