Raspberries

Overview

Raspberries provide polyphenols, fiber, and vitamin C, supporting antioxidant networks and gut health.

Within the BRAIN Diet framework, berries are mentioned as polyphenol-rich foods and are part of the Mediterranean diet pattern [1][2].

Key Nutritional Highlights

• Berry polyphenol interventions show cognitive benefits in systematic review contexts [1]
• High-flavonoid fruit intake is linked to cognitive improvements and BDNF-related endpoints [2]
• Raspberries provide polyphenols, fiber, and vitamin C, supporting antioxidant networks and gut health. [1]
• Berries are mentioned as polyphenol-rich foods and are part of the Mediterranean diet pattern. [2]
• Raspberries provide polyphenols, fiber, and vitamin C, supporting antioxidant networks and gut health.

Food Context

Synergies

• Part of diverse berry intake

Preparation

• Best consumed fresh or frozen
• Supports antioxidant networks
• High fiber supports gut health

Recipes

1 recipe containing this food

Roast Duck Breast with Berry Sauce

A rich main dish built around crisp-skinned duck breast with a bright blueberry and raspberry sauce, designed to balance richness with acidity and aromatic depth.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	50 kcal	—
Protein	1.4 g	—
Total fat	0.7 g	—
Saturated fat	0 g	—
Carbohydrates	12.1 g	—
Fibre	6.4 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.7 mg	3.9%
Calcium	21 mg	2.1%
Potassium	150 mg	4.4%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, RASPBERRIES, FDC ID 2430242, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

5 substances in this food

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

References

[1] Berry polyphenol interventions show cognitive benefits in systematic review contexts. Hein et al. 2019. Systematic Review of the Effects of Blueberry on Cognitive Performance as We Age

[2] High-flavonoid fruit intake is linked to cognitive improvements and BDNF-related endpoints. Neshatdoust et al. 2016. High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor: Two randomised, controlled trials