Food Facts Friday: Raspberries
Raspberries are delicious, vibrant red, purple, gold or black berries that grow in the summer and fall. They are considered a “functional food” packed with antioxidants, dietary fiber and vitamin C. Functional foods are said to be beneficial for all kinds of ailments, from lowering cholesterol to protecting the body from cancer, and are classified as foods that include “additional health benefits beyond those covered by basic nutrition.” (1)
Raspberries contain anthocyanin pigments, which give them their wonderful red and purple colors. Anthocyanins are believed to have anti-inflammatory and anti-carcinogenic activity, and may help prevent cardiovascular disease, control obesity and improve diabetes.
What to Look for When Shopping
When shopping for fresh raspberries, look for containers without stains, moisture or mold. Raspberries should be firm, plump and dry. For storing fresh raspberries, they will last longer at higher humidity and low-air circulation in the coldest place in your fridge; use produce drawers if you have them. It’s best to eat fresh berries within three days of buying them.
These tasty high-fiber fruits are great for gut health, as they can help keep you regular. Other benefits of fiber also include helping keep you fuller longer, potentially lowering blood pressure, promoting healthy diverse gut bacteria and preventing blood sugar spikes. Raspberries are also high-quality, nutrition-dense snacks, and easy to include in smoothies, fruit salads, green salads and yogurt parfaits. Use them as toppings for your pancakes, ice cream (all kinds of desserts, really) and oatmeal. They are also low in calories—what a win!
Recipes
Whether you buy them fresh or frozen, raspberries are a healthy, tasty, low-potassium choice to include in your kidney diet.
Try these kidney-friendly raspberry recipes from DaVita.com.
Judy’s Favorite Raspberry Vinaigrette
High Protein Lemon Raspberry Mousse
REFERENCES:
1. Functional Foods. Academy of Nutrition and Dietetics. Eatright.org. Accessed May 18, 2023. https://www.eatright.org/health/wellness/healthful-habits/functional-foods
2. A Very Berry Summer. Academy of Nutrition and Dietetics. Eatright.org. Accessed May 18th, 2023. https://www.eatright.org/food/food-groups/fruits/a-very-berry-summer
3. He J, Giusti MM. Anthocyanins: natural colorants with health-promoting properties. Annu Rev Food Sci Technol. 2010;1:163-87. doi: 10.1146/annurev.food.080708.100754. PMID: 22129334. Accessed May 18,2023 on https://pubmed.ncbi.nlm.nih.gov/ .
Additional Kidney Diet Resources
Visit DaVita.com and explore these diet and nutrition resources:
DaVita Kidney-Friendly Recipes
This article is for informational purposes only and is not a substitute for medical advice or treatment. Consult your physician and dietitian regarding your specific diagnosis, treatment, diet and health questions.
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