Raw raspberries are great dietary sources of vitamin C. They can help us meet our daily needs.
Health benefits of vitamin C
Getting adequate amounts of vitamin C is crucial for good health. It’s involved in many functions of the human body.
For instance, vitamin C is essential for the synthesis of collagen, carnitine, and certain neurotransmitters. Also, it’s crucial for protein metabolism and wound healing.
Furthermore, vitamin C may decrease the risk of developing osteoporosis, as it increases the absorption of calcium. Also, vitamin C improves the absorption of nonheme iron.[1,2]
In addition, vitamin C prevents skin aging and the formation of wrinkles.
Moreover, vitamin C regenerates other antioxidants, such as vitamin E!
Most noteworthy, vitamin C may delay or even prevent the development of certain cancers and cardiovascular disease. It boosts the immune system and fights oxidative stress.[3]
How much vitamin C do we need a day?
The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men. Pregnant and lactating women require slightly higher doses.
Also, smokers should get at least 35 mg more vitamin C than nonsmokers. Smoking significantly increases oxidative stress.
How much vitamin C is in raw raspberries?
Raw raspberries are good dietary sources of vitamin C. They have 26 mg of vitamin C per 100g. A serving provides 39 mg of vitamin C, which is 43% of the Daily Values (DV).[4]
Therefore, the regular consumption of raspberries can help us meet our daily needs of vitamin C.
What’s the amount of vitamin C in frozen raspberries?
Vitamin C is very vulnerable to temperature. Very high or low temperatures destroy vitamin C.
Thus, frozen raspberries have a lower vitamin C content than fresh berries. They have about 17 mg of vitamin C per 100g. So, frozen raspberries contain almost 35% less vitamin C than fresh raspberries!
Do raspberry sweets have any vitamin C?
Other highly processed foods with raspberry have even less vitamin C. For instance, raspberry pie and syrup have only 14 mg and 9 mg of vitamin C per 100g, respectively.
Other raspberry-based sweets, like cookies, or yogurt, have even less vitamin C. They can’t help us meet our daily needs. Moreover, they’re bad for you because they’re high in sugar and calories.
Health benefits of raspberries
Actually, raspberries are good for you because they’re particularly rich in ellagitannins and anthocyanins. These are powerful antioxidant phytochemicals.[5,6]
Raw raspberries as well as raspberry extracts, and leaves, have potent anti-inflammatory and antioxidative properties. They may have beneficial effects on high blood pressure and cholesterol. Also, raspberries may decrease atherosclerotic development, improve vascular function and alleviate diabetes symptoms!
In addition, the whole raspberry has a prebiotic effect. It’s good for gut health. Moreover, it seems to have chemopreventive effects.[6,7]
Also, raw raspberries support weight loss and a good night’s sleep when consumed at dinner!
Other foods high in vitamin C
Only whole food plant-based foods are good dietary sources of vitamin C. In contrast, animal-derived or refined foods are poor in vitamin C.
Actually, it’s easy to get much more than the recommended daily intake from diet. There are too many foods high in vitamin C.
For instance, common vegetables rich in vitamin C are broccoli, cauliflower, peppers, kale, spinach, and tomatoes!
Fruits, such as pineapple, kiwi, papaya, mango, and all citrus fruits, are great dietary sources of vitamin C. Furthermore, all berries are excellent dietary sources of vitamin C. Strawberries have the highest vitamin C content among other common berries, though.
| vitamin C (mg) per 100g | |
| strawberries | 59 |
| raspberries | 26 |
| blackberries | 21 |
| cranberries | 14 |
| blueberries | 10 |
You can’t get too much vitamin C from food. Even vitamin C supplements, which contain much higher doses than the recommended daily intake, are considered pretty safe.
