Packed with vitamin C, fiber,
and antioxidants to protect
the heart, raspberries are one
of the most nutritious fruits.

Raspberries are the seventh-highest fruit on the ORAC scale. They are therefore an extremely covetable fruit and best eaten raw, because cooking or processing destroys some of these antioxidants, especially anthocyanins. Anthocyanins are red and purple pigments that have been shown to help prevent both heart disease and cancers, and may also help prevent varicose veins. Raspberries also contain high levels of ellagic acid, a compound with anticancer properties. In addition, they are high in vitamin C and fiber, and contain good amounts of iron, which the body absorbs well because of the high levels of vitamin C.

  • High antioxidant activity.

  • May help to prevent varicose veins.

  • One portion contains approximately half a day’s recommended intake of vitamin C.

  • High in fiber to help control high “bad” cholesterol.

Practical tips:

The berries do not keep for long, so should only be picked when ripe. They do freeze
very well though, if packed in containers rather than plastic bags. Never wash
raspberries before storing unless absolutely necessary—their structure is easily
destroyed. The healthy soluble fiber in raspberries is pectin, which means they make
excellent, easy-to-set jam.


Raspberries consist of numerous smaller fruits called drupelets, which are clustered
around a central stalk core. Each drupelet contains a seed, which is why raspberries
are so high in fiber.

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