Raspberries Health Benefits for Kids

Written by Published on in HEALTHY FOOD FOR KIDS

Raspberries Health Benefits for Kids

Raspberries Health Benefits for Kids

Raspberries Health Benefits for Kids: A Nutritional Delight for Growing Children

Disclaimer: The information provided in this article is for educational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before changing your child’s diet or health regimen.  

In my previous blog post, I had been doing some research on various fruits and vegetables that could benefit my two growing kids, Abby and Ynzo. I have focused on raspberries this time because of their vibrant colors and the promise that my children will love them.

Raspberries Health Benefits for Kids

Raspberries Health Benefits for Your Growing Kids

Boosting Abby’s Immune System

Abby, who is in second grade and turning third this school year, needs something to strengthen her immune system. With the frequent interactions with other kids at school, she sometimes catches colds quickly. Raspberries, rich in vitamin C and antioxidants, offer the perfect solution. Vitamin C boosts her immune system, helping her fend off infections, while antioxidants neutralize harmful free radicals, providing additional immune support. With a more robust immune system, Abby can enjoy school and playtime without worrying about falling sick frequently.

Enhancing Digestive Health

They are an excellent source of dietary fiber, which is crucial for Ynzo’s digestive health. As he burns off his boundless energy, a healthy gut ensures that he absorbs nutrients effectively, supporting his overall growth and development. The fiber in raspberries also aids in maintaining regular bowel movements, preventing any discomfort or digestive issues in Ynzo.

Essential Vitamins and Minerals: Besides their immune-boosting and digestive advantages, raspberries are also rich in essential vitamins and minerals that benefit both Abby and Ynzo. These include:

  • Vitamin A: Important for maintaining good vision and promoting healthy skin and tissues.
  • Vitamin E is an antioxidant supporting the immune system and protects cells from damage.
  • Vitamin K: Crucial for blood clotting and bone health, ensuring their bones grow strong.
  • Potassium: Helps maintain proper heart and muscle function.
  • Magnesium: Supports muscle and nerve function and aids in calcium absorption for bone health.

Abby and Ynzo receive a wide range of essential nutrients that contribute to their well-being and development by regularly consuming raspberries.

Raspberries Health Benefits for Kids

Raspberries Health Benefits for Kids

Supporting Brain Development

They contain flavonoids, which have been associated with cognitive benefits and brain health. Including these berries in Abby and Ynzo’s diet may contribute to their mental development as they grow and learn. The flavonoids in raspberries support brain function and may enhance memory and learning abilities in both kids, giving them a head start in their academic journey.

Regulating Blood Sugar Levels

They have a low glycemic index, making them a suitable option for kids, even those with diabetes or those who need to watch their blood sugar levels. This characteristic ensures a steady release of energy, preventing sudden spikes and crashes. For parents, this means peace of mind knowing that raspberries can be a safe and enjoyable snack for Abby and Ynzo, without causing drastic changes in their blood sugar levels.

 

Raspberries Health Benefits for Kids

Raspberries Health Benefits for Kids

Promoting Heart Health

Its antioxidants and anti-inflammatory properties can positively affect heart health. Encouraging heart-healthy habits from a young age is crucial, and raspberries can support this goal. By regularly consuming raspberries, Abby and Ynzo are exposed to heart-protective compounds that may reduce the risk of heart disease later in life, helping them maintain a healthy heart as they grow older.

Encouraging Hydration

They have a high water content, contributing to hydration, especially during hot summer days or after active play. Staying hydrated is essential for kids, as it helps maintain their energy levels and aids in various bodily functions. By incorporating raspberries into their diet, parents can help ensure that Abby and Ynzo stay hydrated and refreshed throughout the day, promoting their overall health and well-being.

Incorporating them into Abby and Ynzo’s diet provides many health benefits, supporting their growth, development, and happiness. From boosting their immune systems to promoting heart health and brain development, these delicious berries are a fantastic addition to any kid’s daily menu.

Raspberries Health Benefits for Kids

Tips for Buying Canned/Bottled Raspberries to Ensure the Health Benefits They Offered

Since fresh raspberries aren’t always easy to find here in the Philippines, I’ve found a great way to ensure they still get those excellent health benefits. And you can do it too! Here are the tips I’ve gathered:

Choose Wisely: When you’re buying canned or bottled fruits, take a moment to check the ingredients label. Look for products with minimal added sugars and preservatives. Packed in natural juices or water are the best choices, as they avoid unnecessary sugar intake.

Keep Them Intact: I’ve noticed that whole or sliced raspberries in cans or bottles retain their texture and nutrients better. That’s what we want for our little ones, right? So let’s go for those options.

BPA-Free Cans or Glass Jars: Opt for cans or jars labeled as BPA-free if possible. We want to be cautious about harmful chemicals leaching into the food. And glass jars are a safer alternative too.

Rinse Before Use: Give them a gentle rinse under cold water before serving the canned fruits. It helps remove any excess sugars or syrups, and if they were canned in brine, it reduces the sodium content too.

Watch Those Portions: While canned or bottled raspberries can still provide health benefits, controlling the serving sizes is essential. Some options might have added sugars or syrups, so moderation is key.

Store Properly: Once you open the canned or bottled raspberries, remember to store any leftovers in the fridge as per the instructions. This way, they stay fresh and tasty for the next time your little ones crave a fruity treat.

Consider Frozen Options: When fresh raspberries aren’t available, frozen ones are a fantastic alternative! They are picked at their peak ripeness and quickly frozen, preserving their nutrients. We love using them in smoothies, oatmeal, or baked goods.

Get Creative with Pairing: To make mealtime more exciting and nutritious, pair raspberries with other nutrient-rich foods. For instance, serving them with Greek yogurt adds protein and calcium, while mixing them into a fruit salad with other fresh fruits offers a variety of vitamins and minerals.

 

Raspberries Health Benefits for Kids

Ways to Serve Raspberries to Enjoy Their Full Health Benefits

Serving them in a way, kids will love while preserving their health benefits is all about the presentation, creativity, and keeping it simple. Here are some fun and nutritious ways to serve raspberries that will appeal to kids:

Fresh and Simple: Serve fresh raspberries as they are! Kids often love the natural sweetness and vibrant color of these fruits. You can present them in a colorful bowl or on a fun plate to make them visually appealing.

Berry Parfait: Create a delicious and healthy berry parfait by layering these fruits with Greek yogurt and granola. This delightful treat offers a mix of textures and flavors for kids.

 Popsicles: Make homemade raspberry popsicles using pureed raspberries and a bit of honey or maple syrup for sweetness. Pour the mixture into popsicle molds and freeze for a healthy and refreshing treat.

Raspberries Health Benefits for Kids

Raspberries Health Benefits for Kids

Smoothies: Blend fresh or frozen raspberries with Greek yogurt and a fruit juice or milk splash to make a refreshing and nutritious raspberry smoothie. You can even add a banana for added sweetness and creaminess.

Oatmeal: Sprinkle fresh raspberries on top of a warm bowl of oatmeal and a drizzle of honey or a sprinkle of cinnamon. This adds a burst of flavor and natural sweetness to the oatmeal.

 Fruit Kabobs: Thread fresh raspberries onto skewers with other fruits like pineapple chunks, melon balls, or grapes. The colorful fruit kabobs are not only fun to eat but also nutritious.

 Pancakes: Add fresh them to pancake batter for a fruity twist on a classic breakfast. Top the pancakes with a drizzle of honey or a sprinkle of powdered sugar for added sweetness.

Raspberries Health Benefits for Kids

Fruit Salad: Create a colorful fruit salad by combining fresh raspberries with kid-friendly fruits like strawberries, blueberries, and sliced bananas. The different textures and flavors make it an exciting and nutritious snack.

Frozen Yogurt Bites: Dip fresh raspberries in Greek yogurt and freeze them for a tasty frozen snack. Kids will love the combination of creamy yogurt and juicy raspberries.

  Pudding: Mix fresh raspberries with chia seeds and almond or coconut milk to make a yummy and nutritious pudding. Let it sit in the fridge for a few hours or overnight until it thickens, and serve it as a dessert or snack.

Remember to keep the serving sizes age-appropriate and encourage your kids to enjoy raspberries as part of a balanced diet. With these creative and wholesome ideas, your little ones will love them while reaping all their health benefits.

Raspberries Health Benefits for Kids

References

  • Ispiryan A, Viškelis J, Viškelis P. Red Raspberry (Rubus idaeus L.) Seed Oil: A Review. Plants (Basel). 2021 May 9;10(5):944. DOI: 10.3390/plants10050944
  • Baby B, Antony P, Vijayan R. Antioxidant and anticancer properties of berries. Crit Rev Food Sci Nutr. 2018;58(15):2491-2507.DOI: 10.1080/10408398.2017.1329198
  • Staszowska-Karkut M, Materska M. Phenolic Composition, Mineral Content, and Beneficial Bioactivities of Leaf Extracts from Black Currant (Ribes nigrum L.), Raspberry (Rubus idaeus), and Aronia (Aronia melanocarpa). Nutrients. 2020 Feb 12;12(2):463. DOI: 10.3390/nu12020463
  • Rao AV, Snyder DM. Raspberries and human health: a review. J Agric Food Chem. 2010 Apr 14;58(7):3871-83. DOI: 10.1021/jf903484g
  • Zhang X, Ahuja JKC, Burton-Freeman BM. Characterization of the nutrient profile of processed red raspberries for use in nutrition labeling and promoting healthy food choices. Nutr Healthy Aging. 2019 Dec 19;5(3):225-236. DOI: 10.3233/NHA-190072

 

More Stories

Tweet
Share
Share
Pin
0 Shares

Leave a Comment

Your email address will not be published. Required fields are marked *

*