Other research reported in the journal BioFactors found that raspberries have more antioxidants than strawberries, kiwi, broccoli, leeks, apples and tomatoes.
Additionally, the fructose combined with their high dietary fiber content helps to regulate blood sugar by slowing digestion so that you don't get those awful sugar spikes and subsequent letdowns. And even the little fat that raspberries do contain is almost entirely unsaturated fat.
Purchase Tips: Raspberries are highly perishable. Look for plump, even colored, bright berries that are not bruised. Oh, and those hairs on the raspberries called "styles" are normal and part of the fruit's defense mechanism.
Apricots
Why: Fresh apricots are tasty, low in calories and can be used to sweeten a variety of dishes.
Nutritional Information: (1 cup sliced, about 4 apricots): 79 calories; 1 g fat; 19 g carbs; 3 g fiber; 2 g protein.
Health Perks: Apricots are loaded with vitamin A--1 cup has about 3,178 IU, or 64 percent of your daily recommended value. The vitamin A in apricots converts to the antioxidant beta carotene, which is involved in the growth and repair of skin tissue and may protect against sun damage. Additionally, it is said to have anti-cancer effects and to enhance immune system function.
Apricots are also packed with vitamin C (27 percent of the daily recommended value), plus potassium, iron, copper and the antioxidant lycopene.
Purchase Tips: Look for apricots that are firm and plump with an orange-yellow to orange color. You know they're ripe when they're soft to the touch. Putting ripe apricots in the fridge will prevent them from going bad. Avoid apricots that are yellow or green, or if they're bruised or dried up.
Recipe: Raspberry Salsa
Makes about 6 cups, or 8 to 10 servings
A little sweet, a little sour, a little spicy and a little crunchy -- this salsa is a perfect accompaniment to pork, chicken, fish or beef. It's also great over sliced fresh fruit or as an accompaniment to a cheese tray. If you prepare and refrigerate the salsa in advance, the jicama and apple will turn a pretty pink from the raspberries.
- 2 cups diced peeled jicama
- 1 Pink Lady or other tart-sweet apple, cored and diced
- 1 medium jalapeno pepper, seeded and finely chopped
- 3 green onions, sliced
- 1/3 cup raspberry vinegar
- 1 tablespoon grated fresh ginger
- 1 (12-ounce) bag frozen Washington raspberries
In large bowl toss jicama and apple with vinegar. Add all remaining ingredients and toss to blend. Serve at once or cover and refrigerate until ready to serve.
Nutritional Information per serving: calories 40; fat 0.1 g; saturated fat 0.01 g; % calories from fat 2%; protein 0.8 g; carbohydrates 9.7 g; cholesterol 0 mg; sodium 2.5 mg; fiber 2.76 g.
Healthy Recipe Courtesy of Washington Red Raspberry Commission.