Did you know that red raspberries are actually indigenous to the Americas? It’s true! The American red raspberry grows wild across the continent from Alaska down through the Appalachian Mountains. And the best news of all? Late June through early July is the optimal time to harvest and enjoy fresh raspberries in the state of Ohio!

Subtly sweet and tart, raspberries are one of the most popular summer berries alongside strawberries and blueberries. And though raspberries may be small, they can pack a powerful nutritional punch!

One cup of fresh raspberries contains 8 grams of fiber, 2 grams of protein and 32 milligrams of vitamin C. And while they’re loaded with antioxidants, raspberries are also naturally low in calories, fat, sodium and cholesterol. All those nutrients translate into a wealth of health benefits:

• The massive 8 grams of fiber in 1 cup of raspberries provides more than 30% of the recommended daily value. This makes them an excellent ally in supporting digestive health.
• Loaded with polyphenols – nutrients found in plants and plant-based foods that help fight free radicals in the body – raspberries have been found to lower chronic inflammation and protect cells over time.
• Thanks to their high fiber and low sugar content, raspberries help to stabilize and prevent spikes in blood sugar levels.
• The abundant antioxidants in raspberries may help to protect against heart disease by lowering cholesterol and blood pressure and decreasing plaque buildup in arteries.

Selecting and Preparing Raspberries

Whether you’re plucking berries from a homegrown bush or selecting a carton in the grocery store, here are a few tips to increase the longevity of your raspberry haul.

• Choose plump, firm berries that are dark red to maroon in color.
• Avoid moldy, soft or leaky berries.
• Store fresh raspberries in the refrigerator and plan to use them within two days. They have a very short shelf life.
• Gently rinse berries just before enjoying.
• Preserve fresh berries by freezing, canning or drying.

Adding Raspberries to Your Diet

Though they are primarily grown in the summer and fall, raspberries are often available year-round. Whether you choose fresh or frozen raspberries, the nutritional benefits are the same. Add them to:

• Smoothies
• Oatmeal
• Yogurt
• Garden salads
• Mixed berry salads
• Frozen fruit juice popsicles

Or simply enjoy a fresh handful on their own!

Sources:
Foundation for Fresh Produce
SNAP-Ed Connection, U.S. Department of Agriculture
Washington State University Extension