Native to North America, the Rubus spp., or more commonly, the raspberry is a woody perennial that belongs to the rose family. Raspberries are related to strawberries and exist in various colors including red, black, yellow, and purple. The most common type is the red raspberry, which can be found in most grocery stores. The black raspberry, which tends to have more seeds than the red, is a popular item in jams and ice cream.
Raspberries are grown from May to November in various locations but are imported during the colder from Chile and New Zealand.
Raspberries are extremely perishable and should be used shortly after purchased. Once harvested the berry does not continue to ripen. Therefore, preserving the flavor is very important and could be achieved by storing the berries in the refrigerator for no more than 2 days, avoiding soaking them in water, and gently drying them before consumption.
Nutrition
Research has identified phytochemicals in fruits, including raspberries, as being high in nutraceuticals bringing them into the medical spotlight. Nutraceuticals are substances that provide medical or health benefit and are believed to help fighting some cancers. In addition to nutraceuticals, raspberries contain antioxidants, which are compounds or groups of compounds that neutralize unstable molecules in humans. Examples of antioxidants include vitamins A, C, and E, lycopene and ellagic acid. National independent research suggests that consumption of fruits containing these compounds may slow the aging process in both the body and the brain. Black Raspberries have especially high levels of these compounds and the Caroline red raspberry has the highest levels of any red raspberry tested.
Raspberries are rich in vitamin C, folate, iron, and potassium. The seeds also provide high amounts of fiber, which helps in regulating cholesterol levels. Fresh raspberries provide the greatest health benefits, but since cooking does not destroy the antioxidants ellagic acid, raspberry jam may also be beneficial.
Nutrient content per 1 cup of raw raspberries: Calories: 60 kcal, Carbohydrate: 14 g, Fiber: 8 g, Protein: 1 g, Fat: 1 g, Cholesterol: 0 g, Sodium: 0 mg, Potassium: 187 mg, Vitamin C: 31 mg, Vitamin A: 16 RE