Raspberries: Discover How To Use Them In Your Diet
It can be difficult for you to cook with raspberries, but we give you the keys to achieve it. Remember that these foods have been shown to be beneficial for your health.
The raspberries are some delicious wild fruits. They are known as “nature’s candy.” Its exquisite flavor between sweet and acid is irresistible to any palate.
However, eating plenty of raspberries offers more benefits than enjoying an afternoon with a good coffee. In addition, they contain many nutrients to keep us in good condition. They are a healthy and perfect dessert.
We just have to discover how to use them in our daily diet, at what time of the day it is best to eat them and with what other ingredients we can combine them. Don’t worry, because if you want to lose weight you can also know how to use raspberries in your diet.
What makes raspberries healthy?
Raspberries belong to the Rosaceae family, plants that are subdivided into herbaceous, shrubs and trees. They grow in temperate areas. Especially in the center and north of the European continent.
They are considered as the strawberries of the forest. They are born from the raspberry tree, which is a type of wild plant. In the same way, it is considered one of the main fruits of Europe.
But what makes them so healthy? Because in addition to being rich, these strawberries are an important source of all kinds of vitamins and minerals. In fact, in 100 grams of raspberries there are:
- 41 milligrams of calcium.
- 220 milligrams of potassium.
- 4 grams of fiber.
- 45 micrograms of folates.
- 39 calories.
Keep in mind that they also contain a large amount of phytonutrients with antioxidant potential. These substances have proven to be important in reducing the risk of developing pathologies.
What time can you eat raspberries?
Above all, fruits are a source of energy. Therefore, the best time to eat them is in the morning, during breakfast. Despite their low caloric intake, they will fill you with energy. Therefore, it is better to consume them whole because in juice or smoothies a good part of their fiber intake is lost.
Now, there are other ways to take advantage of them for the benefit of health. There are healthy recipes with raspberries that expand the way of consuming them without sacrificing the nutritional contribution. However, before we get to that point, let’s learn how to choose the best ones.
Learn how to choose the best raspberries
Did you know that there is not just one type of raspberries? 8 different varieties of these forest strawberries have been distinguished. These are some of the common names:
- Morapeluda.
- Spiny ideo blonde.
- Sanguesa.
- Bear grapes.
- Yrdús.
- Bramble idea.
It is good to know the alternative names. This way, you can try other varieties. In addition, these fruits occur in certain seasons, mostly between the months of July and October.
Make sure it is thick, with a consistent flesh and a bright coloration. If you squeeze them, you should feel like there is pressure. They must not have mold and must be dry and fresh. The stem should be green.
Benefits of eating raspberries
Eating them brings many benefits to the human body. We know that its fiber helps detoxify the body and that vitamin C is vital to raise the defenses, according to a study published in Nutrients . But there is more:
- Above all, they contain folic acid. It is necessary for cell multiplication. Its consumption is recommended in women of childbearing age.
- The potassium in raspberries is recommended to treat high blood pressure, kidney failure, and coronary heart conditions. This is evidenced by the current scientific literature.
- Vitamin C is a powerful antioxidant. It could reduce the risk of degenerative and cardiovascular diseases.
Delicious recipes
Now yes. We have reached the point where we are going to discover delicious ways to use raspberries in our daily diet, and without guilt. You can also add them to a weight loss regimen because most of their recipes are healthy.
A salad dressing
Take the opportunity to dress salads with this preparation.
Ingredients
- 150 grams of raspberries.
- 375 milliliters of white vinegar.
Preparation
- First, take a glass jug.
- Next, fill it with raspberries and bathe them in vinegar.
- At the end, let it rest for 1 day.
- Use in marinades, salads or to glaze baked meats.
Entree with yogurt
Yogurt is one of the best foods to pair with fruit.
Ingredients
- 150 grams of raspberries.
- 250 grams of Greek yogurt or cream cheese.
Preparation
- Take the fruit cup.
- Mix with the Greek yogurt or cream cheese, as you prefer.
- Remember to serve cold. This recipe works as a perfect healthy entree. But it can also be used as a mid-morning snack.
Dessert
Finally, desserts may be the best place to eat them because of their delicious taste.
Ingredients
- 250 grams of Greek yogurt.
- 1 tablespoon (15 grams) of flaxseed oil.
- 125 grams of raspberries.
- 3 teaspoons (21 grams) of walnuts.
Preparation
- Take the Greek yogurt first and mix it with the flaxseed oil.
- Then chop the raspberries and sprinkle with 1 teaspoon of sugar.
- Finally, put everything in a glass and finish by placing the crushed walnuts. We assure you that its flavor is delicious.
Include raspberries in the diet
In short, you can eat any variety of raspberry and enjoy the enormous health benefits it has. However, remember to consume them in moderation. We recommend you eat a balanced diet and enough physical activity to keep your health at optimal levels.
