Raspberries

Raspberries

Raspberries are not only an epicurean delight, but a nutritional powerhouse as well.

Typically red, raspberries also come in other colors including purple, amber and black.

In addition to providing age-defying vitamin C and anthocyanins, raspberries are also the best known source of ellagic acid - a potent antioxidant that helps prevent free radical damage and guards against several cancers including colon cancer and esophageal cancer.

Raspberries are one of the sources of xylitol - an all-natural sugar alcohol (polyol) that helps prevent cavities and can be used to safely sweeeten beverages and baked goods.

HEALING TIP: Because raspberries are on the Environmental Working Group's list of the most chemically contaminated foods - the Dirty Dozen - be sure to always pick organic.

Antioxidant Score (ORAC)=4,882

The Benefits

*Excellent Source of: Fiber, Vitamin C, Manganese
*Good Source of: Vitamin K
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains

Selecting and Storing

Choose brightly colored, plump raspberries. Store in a dry container in the refrigerator for 2 to 3 days.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) RASPBERRIES,RAW

OMEGA-6 / OMEGA-3 RATIO: 1.97

Calories: 64

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.8 g	*
Saturated Fat	0.02 g	*
Monosaturated Fat	0.08 g	*
Polyunsaturated Fat	0.46 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	155 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	14.7 g	*
Sugars	5.4 g	*
Fiber	8 g	*
Protein	1.5 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	40.6 IU	1%
Vitamin C	32.2mg	54%
Vitamin D	0 IU	0%
Vitamin E	1.1 IU	4%
Vitamin B6	0.07 mg	4%
Vitamin B12	0 mcg	0%
Vitamin K	9.6 mg	12%
Folate	25.8 mcg	6%
Niacin	0.74 mg	4%
Riboflavin	0.05 mg	3%
Thiamin	0.04 mg	3%
MINERALS
Calcium	30.8 mg	3%
Copper	0.11 mg	6%
Iron	0.85 mg	5%
Magnesium	27.1 mg	7%
Manganese	0.82 mg	41%
Phosphorous	35.7 mg	4%
Potassium	185.7 mg	5%
Selenium	0.25 mcg	0%
Sodium	1.2 mg	0%
Zinc	0.52 mg	3%
PHYTONUTRIENTS
Alpha-carotene	19.7 mcg
Beta-carotene	14.8 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	167.3 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).