Nature's remedies: Why Are Raspberries Good for You?

A diet rich in fruits and vegetables can help to prevent and manage obesity, heart disease, diabetes, cancer and other types of chronic illness. Because each fruit and vegetable contains different types and levels of nutrients, your best bet is to consume a wide variety of each. This includes raspberries, which are good for you and part of a healthy diet, due to what they do and do not contain.

Considerations

For overall good health, it is important to control your calorie, fat, cholesterol and sugar intake. Because raspberries are low in all of the above, they make a healthy snack. A serving of 10 raspberries has approximately 10 calories; no cholesterol or saturated fat and only a trace amount of sugar. Eating raspberries can help to satisfy a sweet tooth in place of higher-calorie sugary snacks.

Fiber

Raspberries, like most fruits, are a good source of fiber, which plays an important role in overall good health. Fiber helps to maintain regular bowel movements, it protects against heart disease by inhibiting the body's ability to absorb cholesterol and it makes you feel full, which can curb binge eating. Just 1 cup of raspberries contains 8 g of fiber, which can help to meet the daily suggested amount of 25 to 35 g. "Arthritis Today" recommends eating eat two to three types of fresh, frozen or dehydrated berries each day to get the fiber you need.

Antioxidants

Raspberries contain substances called phenolic phytochemicals which have antioxidant properties. One of the phytochemicals raspberries contain is ellagic acid, which is a known anti-carcinogenic. Antioxidants destroy free radicals, which cause damage to the body and contribute to the development of cancer, cardiovascular disease and immune system disorders. However, eating just four average-sized black raspberries can provide the body with more antioxidants than a serving of most other fruits and vegetables, reports the Spring 2009 issue of "New York Fruit Quarterly." All types of raspberries provide the body with antioxidants, but black raspberries tend to have the highest amount.

Vitamin C

All types of raspberries are rich in vitamin C. Vitamin C helps with the growth and repair of tissues; it helps the body make collagen, which is an important protein used to make skin, cartilage, tendons, ligaments and blood vessels; it must be present in adequate amounts for wounds to heal properly and it helps with repairing and maintaining your bones and teeth. A diet that is too low in vitamin C may contribute to high blood pressure, gallbladder disease, stroke and some forms of cancers, says the University of Maryland Medical Center. The daily requirement for vitamin C is based on age and sex, but most adults need 75 to 90 mg every day and since smoking depletes vitamin C stores, smokers need an additional 35 mg. Consuming 1 cup of raspberries provides about 32 mg of vitamin C.

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Nature's remedies: Green Beans Provencal (High Fiber, Low Fat)

Nutritional information:

Per Serving (based on 4 servings): 

 

Calories: 153 

Total Fat; 7 grams; 

Saturated Fat: 1 grams; 

Protein: 3 grams; 

Total carbohydrates: 14 grams; 

Sugar: 6 grams; 

Fiber: 5 grams; 

Cholesterol: 0 milligrams; 

Sodium: 378 milligrams

Ingredients

Salt
1 1/2 pounds haricots verts, ends trimmed
1 tablespoon olive oil
1 clove garlic, very finely chopped
2 tomatoes, diced
15 kalamata olives, pitted and halved
2 tablespoons freshly chopped basil leaves
1 tablespoon red wine vinegar
Freshly ground black pepper

Directions

Prepare an ice-water bath by filling a large bowl with ice and water

Bring a large pot of salted water to a rolling boil over high heat. Add the beans and cook until crisp-tender, about 2 minutes. Drain well in a colander, then set the colander with beans in the ice-water bath, making sure the beans are submerged. Drain the beans, shaking off the excess water.

In the same pot, heat the oil over low heat. Add beans, garlic, tomatoes, olives and basil, and toss to combine. Drizzle vinegar over beans and toss to coat. Taste and adjust for seasoning with salt and pepper. Serve hot, warm, or cold.

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