Raspberries
What are Raspberries?
Raspberries are a type of berry that have a bright red color and a sweet taste. They are a great source of many vitamins, minerals, and antioxidants - making them a nutritional powerhouse! They are also a wonderful source of fiber, offering 8 grams per cup! Many people are just familiar with the red raspberry, but raspberries can also be found in pink, orange, and yellow (they just might be a little harder to find)! Since you eat the entire fruit, it’s recommended to buy organic, if possible.
Raspberries are known for their benefits in brain, heart, and gut health largely due to their nutrient, fiber, and antioxidant content [1, 2]. Raspberry leaves are also edible and often consumed in the form of tea. This tea is often consumed by women to support a healthy pregnancy or menstruation. There is conflicting information if raspberry leaf tea is suitable for children, so please talk to your doctor before introducing it.
Are Raspberries Beneficial for Autism?
Yes! Raspberries are rich in many antioxidants including vitamin C, vitamin E, lycopene, zeaxanthin, beta carotene, and selenium. Antioxidants are great for brain health, the immune system, reducing oxidative stress, and helping the body eliminate toxic substances (known as free radicals) [3, 4]. Red raspberries have also shown to have anti-inflammatory properties, which is especially beneficial for kids on the spectrum since inflammation in the gut and brain is often noted [5]
Raspberries are also a great source of dietary fiber and water, making them a great addition to the diet for kids who are prone to constipation and digestive issues.
BOTTOM LINE:
Raspberries are a versatile and delicious fruit to incorporate into the diet for kids on the autism spectrum. They offer a variety of vitamins, minerals & antioxidants and are a great source of fiber - making them a great food for brain & gut health!
Nutrient Breakdown [6]
In 1 cup of raspberries:
65 calories
1.5 g protein
<1 g fat
15 g carbohydrates
8 g fiber
31 mg calcium
<1 mg iron
27 mg magnesium
32 mg vitamin C
Ways to Enjoy Raspberries
Raw
Frozen
Freeze dried
Fruit leather
Smoothies
Topping for oatmeal, yogurt, pancakes, and waffles
Raspberry sorbet
Raspberry Alternatives
If your child doesn’t like raspberries yet or they are sensitive to them, here are some alternatives that are similar in nutritional value!
Blackberries
Cherries
Author
Written by: Brittyn Coleman, MS, RDN/LD, CLT
