Raspberries: Uses, Benefits, Side Effects By Dr. Rajeev Singh

Introduction

Most of us have relished raspberry ice cream on a hot sunny day. Isn’t it astonishing to know that raspberries have several health benefits? It is believed that the Romans first cultivated raspberries in the fourth century. Raspberries are considered to be the first collected by the people of Troy from the foothills of Mt. Ida. This fruit is native to North Asia and Eastern Europe. Raspberry belongs to the family Rosaceae, and its scientific name is Rubus Idaeus, which means ‘bramble bush of Ida’. It was thought that the Olympic Gods were looking for berries on Mt. Ida¹. Raspberry are a host of several nutrients. Let us look at some health benefits of raspberries. 

Nutritional Value of Raspberries

Raspberries may contain bioactive compounds like polyphenols, flavanols, gallotannins, hydroxycinnamic acids and many more¹. Additionally, it may also contain the following nutrients: 

• Energy: 52 kcal
• Water: 85.8 g
• Fats: 0.65 g
• Carbohydrates: 11.9 g
• Proteins: 1.2 g
• Fibres: 6.5 g
• Total Sugars: 4.42 g
• Magnesium: 22 mg
• Sodium: 1 mg
• Calcium: 25 mg
• Phosphorous: 29 mg
• Iron: 0.69 mg
• Potassium: 151 mg
• Selenium: 0.2 µg
• Zinc: 0.42 mg
• Copper: 0.09 mg
• Manganese: 0.67 mg
• Vitamin C (Ascorbic Acid): 26.2 mg
• Vitamin B1 (Thiamine): 0.032 mg
• Vitamin B2 (Riboflavin): 0.038 mg
• Vitamin B3 (Niacin): 0.598 mg
• Vitamin B5 (Pantothenic Acid): 0.329 mg
• Vitamin B6 (Pyridoxine): 0.055 mg
• Vitamin B9 (Folate): 21 µg

Nutritional value of raspberry (raw)² 

Based on studies I came across, eating raspberries might result in changes in genes and blood substances related to the immune system and metabolism. These findings suggest that regularly consuming raspberries may affect our immune and metabolic pathways that might be beneficial for our health¹⁴.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Properties of Raspberries

Some of the properties of raspberries are: 

• It may be an antioxidant¹.
• It may regulate blood pressure¹.
• It may protect the heart¹.
• It may have properties to lower the risk of diabetes¹.
• It may protect against cancer¹.
• It may help to manage weight¹.
• It may help to reduce inflammation⁷. 
• It may have anti-microbial properties⁷.
• It may have properties to protect the skin⁸. 
• It may lower cholesterol levels⁹.
• It may help for growth¹⁰. 

Let me tell you an interesting fact about raspberries! They may provide a noteworthy amount of vitamin C, that offers multiple benefits for our health. One notable benefit might be its ability to support healthy gums and better blood formation¹⁵.

Dr. Rajeev Singh, BAMS

Potential Uses of Raspberries for Overall Health

There are several raspberry fruit benefits. Some of the potential raspberry fruit uses are: 

1. Potential Use of Raspberries for Heart and Blood Pressure

Raspberries may possess antioxidant activity, which may be beneficial for heart diseases. A study^1,3 by Mullen et al. in 2002 showed that raspberries might be an antioxidant because of bioactive compounds like ellagitannins, anthocyanins and vitamin C. Anthocyanins may improve the function of endothelial cells (cells that regulate blood flow in the heart). Additionally, raspberries may also regulate blood pressure. However, more studies are required to check if raspberries may protect the heart. Therefore, you must consult your doctor if you have any symptoms of heart disease. 

2. Potential Use of Raspberries for Diabetes

A study^1,4 by Jayaprakasam et al. in 2005 showed that the bioactive compound anthocyanins in raspberries might stimulate insulin secretion and reduce the risk of type 2 diabetes. Another bioactive compound, cyanidin-3-glucoside, may reduce the blood sugar levels. However, more research is required to check if raspberries may be beneficial for diabetes. You must check your blood sugar levels regularly and consult your doctor in case of abnormal blood sugar levels. 

3. Potential Use of Raspberries for Weight Management

A study^1,5 by Park et al. in 2010 showed that ketones in raspberry might benefit weight loss. The ketones may break down the lipids or the fats (lipolysis). It may also cause fatty acid oxidation, which may help with weight loss. It may also regulate the secretion of adiponectin, a hormone that breaks down fatty acids. However, more research is required to check if raspberry may benefit weight management. You must consult your nutritionist before making any changes in your diet. 

4. Potential Use of Raspberries for Cancer

A study^1,6 by Bowen-Forbes et al. in 2010 showed that raspberries might inhibit cancer cell growth due to bioactive compounds like anthocyanins. Polyphenols in raspberries may reduce the risk of colon and intestine cancer. Ellagitannins and anthocyanins may reduce the risk of cancer due to their antioxidant property. They may deactivate the harmful free radicals (molecules that harm the body). However, more research is yet to be done to check if raspberries may be used for cancer. Cancer is a serious disease; therefore, you must take an informed consultation and proper medications as advised instead of self-medicating. 

5. Potential Use of Raspberries for Alzheimer’s Disease

Alzheimer’s disease may be characterised by disturbed insulin functioning and increased oxidative stress and inflammation. Raspberries may contain bioactive compounds like polyphenols which may regulate insulin levels, reduce inflammation and reduce oxidative stress. These three factors may cause Alzheimer’s disease. In addition, raspberry fruit may decrease deposition of amyloid-β protein, which may be beneficial in reducing the risk of Alzheimer’s disease^1,7. However, more studies are required to check whether raspberry may benefit Alzheimer’s disease. Therefore, you must consult your doctor if you have any symptoms of Alzheimer’s disease and never self-medicate. 

6. Potential Use of Raspberries for Skin

A study⁸ by Wang et al. in 2018 showed that compounds like cyanidin and ellagic acid might help to protect the skin from UV rays. It may reduce skin cell death, thickening, wrinkles, dryness, tanning and redness of the skin. However, more studies are required to check if there are raspberries benefits for skin. You must consult your doctor if you see any abnormality in your skin. 

7. Potential Use of Raspberries to Lower Lipid Levels

A study⁹ by Ash et al. in 2011 showed that α-linoleic acid in raspberry might be beneficial to lower triglyceride levels in the body. A condition called dyslipidemia is an excess of triglycerides, which are harmful fats present in the body. Therefore, raspberries may also be beneficial for dyslipidemia. However, more studies are required to check if raspberries can reduce the levels of triglycerides in the body. 

8. Potential Use of Raspberries for Hair Growth

A study¹⁰ by Harada et al. in 2007 showed that raspberry ketones might be beneficial for hair growth in alopecia patients. The raspberry ketones may increase blood flow in the scalp and help in hair growth. However, more studies are yet to be done to check the raspberries benefits for hair Therefore, you must get proper treatment if you have conditions that cause hair loss like alopecia instead of self-medicating. 

Though studies show the benefits of raspberries in various conditions, these are insufficient, and there is a need for further studies to establish the true extent of the benefits of raspberries on human health. 

In light of what I have observed, raspberries are a great source of dietary fibre. This might play a crucial role in promoting healthy digestion and managing constipation¹⁵.

Dr. Smita Barode, BAMS, M.S.

How to Use Raspberries?

Raspberry can be consumed in the following ways: 

• Raspberry fruit can be eaten fresh.  
• You can consume raspberry powder. 
• Raspberry ketone capsules can be consumed. 
• Raspberry supplements are available. 

You must consult a qualified doctor before taking raspberries in large quantities or any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor. 

Side Effects of Raspberries

Side effects of raspberry consumption may be seen if you eat in excess or are allergic to it. An article with a case report of 52-year-old woman suggested that consumption of raspberry may cause the following side effects: 

• Itching of palms¹¹. 
• It may cause shortness of breath (dyspnea)¹¹.
• It may cause intense flushing on the skin (increased blood flow in the skin)¹¹.
• It may cause jitters¹².
• It may increase blood pressure and heart rate¹². 

You must immediately consult your doctor if you experience any side effects after consuming raspberries. 

Precautions to Take with Raspberries

The following precautions must be taken before consuming raspberries: 

• Pregnant and breast-feeding mothers should be cautious before consuming raspberries¹².
• People who are taking medicines for diabetes should be careful as raspberry ketones may affect the blood sugar levels¹².

It is advised to consult your doctor before consuming raspberries if you have any pre-existing diseases. 

Also Read: Passion Fruit (Krishnabija): Uses, Benefits, Side Effects by Dr. Smita Barode 

Interactions with Other Drugs

Raspberries may interact with the following drugs: 

• Raspberries may interact with stimulants like amphetamines. This interaction may increase blood pressure and heart rate¹².
• Raspberries may interact with warfarin (a drug used to prevent blood clots)¹².
• Raspberries may interact with diabetic drugs like glimepiride and metformin¹³. 

You must consult your doctor before consuming raspberries if you are undergoing medical treatment.

Frequently Asked Questions (FAQs)

References

1.  Singh S, Virmani T, Kohli K. Phytochemicals and Medicinal Uses of Red Raspberry: A Review. J Pharmaceut Res. 2020;5(2):48-52. Available from: https://www.researchgate.net/profile/Tarun-Virmani/publication/342392133_Phytochemicals_and_Medicinal_uses_of_red_raspberry_-A_review/links/5ef20554a6fdcc2404eaaac5/Phytochemicals-and-Medicinal-uses-of-red-raspberry-A-review.pdf
2. Raspberries, raw [Internet]. Food Data Central. [cited 2022 Oct13]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients 
3. Mullen W, Stewart AJ, Lean ME, Gardner P, Duthie GG, Crozier A. Effect of freezing and storage on the phenolics, ellagitannins, flavonoids, and antioxidant capacity of red raspberries. Journal of Agricultural and Food Chemistry. 2002 Aug 28;50(18):5197-201. Available from: https://pubs.acs.org/doi/abs/10.1021/jf020141f 
4. Jayaprakasam B, Vareed SK, Olson LK, Nair MG. Insulin secretion by bioactive anthocyanins and anthocyanidins present in fruits. Journal of agricultural and food chemistry. 2005 Jan 12;53(1):28-31. Available from: https://pubs.acs.org/doi/abs/10.1021/jf049018+ 
5. Park KS. Raspberry ketone increases both lipolysis and fatty acid oxidation in 3T3-L1 adipocytes. Planta medica. 2010 Oct;76(15):1654-8. Available from: https://www.thieme-connect.com/products/ejournals/html/10.1055/s-0030-1249860 
6. Bowen-Forbes CS, Zhang Y, Nair MG. Anthocyanin content, antioxidant, anti-inflammatory and anticancer properties of blackberry and raspberry fruits. Journal of food composition and analysis. 2010 Sep 1;23(6):554-60. Available from: https://www.sciencedirect.com/science/article/pii/S0889157509002622 
7. Burton-Freeman BM, Sandhu AK, Edirisinghe I. Red raspberries and their bioactive polyphenols: cardiometabolic and neuronal health links. Advances in Nutrition. 2016 Jan;7(1):44-65. Available from: https://pubmed.ncbi.nlm.nih.gov/26773014/
8. Wang PW, Cheng YC, Hung YC, Lee CH, Fang JY, Li WT, Wu YR, Pan TL. Red raspberry extract protects the skin against UVB-induced damage with antioxidative and anti-inflammatory properties. Oxidative Medicine and Cellular Longevity. 2019 Jan 6;2019. Available from: https://www.hindawi.com/journals/omcl/2019/9529676/ 
9. Ash MM, Wolford KA, Carden TJ, Hwang KT, Carr TP. Unrefined and refined black raspberry seed oils significantly lower triglycerides and moderately affect cholesterol metabolism in male Syrian hamsters. Journal of Medicinal Food. 2011 Sep 1;14(9):1032-8. Available from: https://www.liebertpub.com/doi/abs/10.1089/jmf.2010.0181 
10. Harada N, Okajima K, Narimatsu N, Kurihara H, Nakagata N. Effect of topical application of raspberry ketone on dermal production of insulin-like growth factor-I in mice and on hair growth and skin elasticity in humans. Growth Hormone & IGF Research. 2008 Aug 1;18(4):335-44. Available from: https://www.sciencedirect.com/science/article/pii/S1096637408000063 
11. Ciprandi G, Tosca MA. Anaphylactic shock to raspberry. European annals of allergy and clinical immunology. 2014 May 1;46(3):123-4. Available from: http://www.eurannallergyimm.com/cont/journals-articles/49/volume-anaphylactic-shock-raspberry-127allasp1.pdf 
12. Raspberry Ketone: Medlineplus supplements [Internet]. MedlinePlus. U.S. National Library of Medicine; [cited 2022Oct13]. Available from: https://medlineplus.gov/druginfo/natural/1262.html 
13. Raspberry ketone: Health benefits, side effects, uses, Dose & precautions [Internet]. RxList. RxList; 2021 [cited 2022Oct22]. Available from: https://www.rxlist.com/raspberry_ketone/supplements.htm 
14. Franck M, de Toro-Martín J, Garneau V, Guay V, Kearney M, Pilon G, Roy D, Couture P, Couillard C, Marette A, Vohl MC. Effects of Daily Raspberry Consumption on Immune-Metabolic Health in Subjects at Risk of Metabolic Syndrome: A Randomized Controlled Trial. Nutrients. 2020 Dec 17;12(12):3858. doi: 10.3390/nu12123858. PMID: 33348685; PMCID: PMC7767072. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7767072/
15. Washington State Department of Social and Health Services. Raspberries [Internet]. Olympia (WA): Washington State Department of Social and Health Services; [date unknown]. Available from: https://www.dshs.wa.gov/sites/default/files/ALTSA/hcs/documents/AAA/Raspberries.pdf

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