Black And Red Raspberries: The Dynamic Duo
Both traditional (red) raspberries and black raspberries offer incredible nutritional benefits in terms of fiber and antioxidants, but each also has more benefits than people realize. History reveals the traditional usage of blackberry fruit, leaf, bark and roots by the Romans and Greeks for healing numerous health conditions ranging from a mild infection to venomous bites. In fact, during the 18th century the Greek cure of using blackberry for treating gout was so influential in Europe that it was famously known as the ‘gout berry’.
Specifically, because of their high fiber count, they both help control blood sugar while lowering cholesterol and blood pressure. They do this by improving the lining of blood vessels. Women need around 25 grams of fiber per day, and men need 38 grams. One cup of raspberries yields 9.2 grams of fiber, while 1 cup of blackberries provides 8.8 grams. Both provide roughly 35 percent of a woman’s daily fiber needs and 24 percent of a man’s. Not too bad at all!
Both are high in catechins — a compound that can help to oxidize fat. A study from a 2012 edition of the “Journal of Agricultural Food and Chemistry” also found that eating berries may help prevent age-related decline in brain function. Research studies have suggested that polyphenolic components present in black raspberries help retard the age-related decline in motor and cognitive activity attributing to their super antioxidant power. Regular consumption of blackberries may prove useful in enhancing the memory performance and improves behavioral and neuronal functions.
Black raspberries and traditional contain large amounts of anthocyanins, and around three times the antioxidants found in blackberries. They are also one of the most well-researched berries, especially in the area of cancer prevention. Rich in ellagic acid, anthocyanins and antioxidants, black raspberries have been called the “king of berries” for their superior health benefits.
Studies at Ohio State University have found significant decreases in colon tumors in rats and esophageal tumors in mice fed a diet with black raspberries. In vitro studies have shown that extracts of raspberries and blackberries may slow the growth of breast cervical, colon and esophageal cancers. Studies now on human patients are showing promise as well.