Summertime comes with more fresh fruit than you can shake a stick at\u2014but which sweet produce item is the healthiest?\n<\/p>\n
The humble, yet nutrient-dense raspberry may reign supreme here<\/strong>, dietitians say. Read on to discover why experts want you to eat more raspberries this summer\u2014including how to enjoy them (and pick the juiciest ones<\/strong>).<\/p>\n Raspberries are basically a \u201csummer superfruit,\u201d<\/strong> according to Katharine Rosenthal, RDN, LD<\/a>, founder of Be Well Table. Here\u2019s how everything shakes out:\n<\/p>\n Other nutrient heavy-hitters in raspberries include: vitamin K, manganese, selenium, and antioxidant-rich plant compounds like beta carotene, lutein, zeaxanthin, quercetin, and ellagic acid.\n<\/p>\n Fiber content is where raspberries really shine, boasting more fiber per cup<\/strong> than most other summer berries, said Erika Collette, RD, CSSD, LDN<\/a>. But the vitamin C and antioxidants like selenium in raspberries can also help support your immune system and keep you healthy, she added.\n<\/p>\n Expert takes:<\/strong> \u201c[Raspberries] help support your immune system, digestion, and overall health, in one sweet bite,\u201d said Rosenthal. \u201cFresh or frozen, raspberries offer the same great nutrition too, so you get the health benefits no matter how you enjoy them.\u201d\n<\/p>\n Collette agreed: \u201cRaspberries are probably the healthiest summer fruit because of all their beneficial nutrients.\u201d<\/p>\n Things you want in a raspberry: <\/strong>plumpness, firmness, and a deep red color.\n<\/p>\n Things you don\u2019t want in a raspberry:<\/strong> softness, mushiness, or mold.\n<\/p>\n As for how to enjoy raspberries\u2014your only limit is your imagination. While they\u2019re great fresh off the bush or out of the container, here\u2019s how our dietitians like to enjoy them:<\/p>\n Not that it\u2019s a competition, but if you\u2019re looking for an in-season superfruit, raspberries may be your best bet\u2014they\u2019re packed full of nutrients to support gut, heart, immune, bone, and brain health<\/strong>.\n<\/p>\n The only downside? They can carry a hefty price tag. In that case, a good plan is to visit a pick-your-own farm at the start of the season, said Collette\u2014then store them in the freezer for easy snacking all summer long.<\/p>\n Thanks for your feedback!<\/p>\n Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n U.S. Department of Agriculture: FoodData Central. Raspberries, raw<\/a>.<\/p>\n<\/li>\n\n Nutrient<\/b><\/td>\n Amount (per 100 grams)<\/b><\/td>\n<\/tr>\n \n Calories<\/td>\n 52<\/td>\n<\/tr>\n \n Protein<\/td>\n 1.2g<\/td>\n<\/tr>\n \n Fat<\/td>\n 0.65g<\/td>\n<\/tr>\n \n Carbs<\/td>\n 11.9g<\/td>\n<\/tr>\n \n Fiber<\/td>\n 6.5g<\/td>\n<\/tr>\n \n Total Sugars<\/td>\n 4.42g<\/td>\n<\/tr>\n \n Calcium<\/td>\n 25mg<\/td>\n<\/tr>\n \n Magnesium<\/td>\n 22mg<\/td>\n<\/tr>\n \n Potassium<\/td>\n 151mg<\/td>\n<\/tr>\n \n Sodium<\/td>\n 1mg<\/td>\n<\/tr>\n \n Vitamin C<\/td>\n 26.2mg<\/td>\n<\/tr>\n \n
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