The Healthiest Summer season Fruit, In keeping with Dietitians

Nutrient
Quantity (per 100 grams)

Energy
52

Protein
1.2g

Fats
0.65g

Carbs
11.9g

Fiber
6.5g

Whole Sugars
4.42g

Calcium
25mg

Magnesium
22mg

Potassium
151mg

Sodium
1mg

Vitamin C
26.2mg

Different nutrient heavy-hitters in raspberries embody: vitamin Okay, manganese, selenium, and antioxidant-rich plant compounds like beta carotene, lutein, zeaxanthin, quercetin, and ellagic acid.

Fiber content material is the place raspberries actually shine, boasting extra fiber per cup than most different summer time berries, mentioned Erika Collette, RD, CSSD, LDN. However the vitamin C and antioxidants like selenium in raspberries may assist assist your immune system and maintain you wholesome, she added.

Knowledgeable takes: “[Raspberries] assist assist your immune system, digestion, and general well being, in a single candy chunk,” mentioned Rosenthal. “Recent or frozen, raspberries supply the identical nice diet too, so that you get the well being advantages regardless of the way you get pleasure from them.”

Collette agreed: “Raspberries are in all probability the healthiest summer time fruit due to all their helpful vitamins.”

Belongings you need in a raspberry: plumpness, firmness, and a deep purple colour.

Belongings you don’t need in a raspberry: softness, mushiness, or mildew.

As for methods to get pleasure from raspberries—your solely restrict is your creativeness. Whereas they’re nice recent off the bush or out of the container, right here’s how our dietitians wish to get pleasure from them:

Frozen Raspberry Bark: Unfold plain Greek yogurt on parchment paper, high with chopped raspberries, mini chocolate chips, and peanut butter drizzle, then freeze till the yogurt is tough.Smoothies: A easy smoothie made with nut butter, chia seeds, your milk of selection, banana, and loads of raspberries does the trick for breakfast or a fast snack.Raspberry Bites: Place a single white chocolate chip inside a raspberry for a fast, indulgent deal with.Raspberry Popsicles: Mix raspberries with water and recent lemon juice, pour into popsicle molds, and freeze for a cool summery snack.Home made Preserves: Make a easy raspberry chia jam to unfold onto toast or crackers.Baked Items: These wholesome berries additionally pair effectively in a spread of baked items, together with breads, desserts, muffins, and cookies.Pancakes: Add frozen raspberries into pancake batter to offer your pancakes a candy, fruity twist.

Not that it’s a contest, however when you’re searching for an in-season superfruit, raspberries could also be your greatest guess—they’re packed stuffed with vitamins to assist intestine, coronary heart, immune, bone, and mind well being.

The one draw back? They’ll carry a hefty price ticket. In that case, a very good plan is to go to a pick-your-own farm at the beginning of the season, mentioned Collette—then retailer them within the freezer for straightforward snacking all summer time lengthy.