Raspberries (Fresh) Overview
Raspberries are exceptionally high in fiber and antioxidants while being low in sugar compared to other fruits. These berries contain ellagic acid and anthocyanins that fight inflammation and may reduce cancer risk. Raspberries support heart health, blood sugar control, and provide nearly half daily fiber needs in one cup.
Why Raspberries (Fresh) Helps With Immune System Support
A robust immune system depends on adequate nutrition, particularly key micronutrients involved in immune cell function and antibody production. A diet rich in colorful plants, quality protein, and fermented foods provides comprehensive immune support.
Raspberries (Fresh) Nutrition Facts
Per 123g (1 cup)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 64 | — |
| Protein | 1.5g | 3% |
| Total Carbohydrates | 14.7g | 5% |
| Dietary Fiber | 8g | 29% |
| Sugar | g | — |
| Total Fat | g | 0% |
| magnesium | 27.1mg | % |
| potassium | 186mg | % |
| vitaminC | 32.2mg | % |
| vitaminK | 9.6mcg | % |
| folate | 25.8mcg | % |
GI: 26 ()
Key Nutrients in Raspberries (Fresh) for Immune System Support
Vitamin C
32.2mgSupports immune system support by providing essential vitamin c
Best Ways to Eat Raspberries (Fresh) for Immune System Support
- Eat fresh as convenient snack
- Add to smoothies or smoothie bowls
- Top yogurt, oatmeal, or cereal
- Make fresh raspberry sauce for desserts
- Freeze for use year-round
- Add to salads with nuts and cheese
Pro Tip:
The immune system functions best with consistent, adequate nutrition - not intermittent high doses. Focus on daily intake of vitamin C (200-500mg), vitamin D (1000-2000 IU), zinc (15-20mg), and diverse plant polyphenols.
Raspberries (Fresh) Health Benefits
- Exceptionally high fiber (8g per cup, 32% DV)
- Rich in antioxidants including ellagic acid
- Low glycemic index (26) suitable for diabetes
- Good vitamin C source (54% DV)
- Contains manganese for metabolism
- May reduce cancer risk in studies
- Supports heart health and blood pressure
- Only 64 calories per cup with low sugar
Important Considerations
- Common allergen - may cause oral allergy syndrome
- High pesticide residue if not organic
- Small seeds may irritate diverticulitis
- Very perishable - use quickly
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