Believe it or not, yellow raspberries are actually a variety of the common red raspberry. Although they differ in colour, yellow raspberries preserve the intense aroma and the delicate, sweet taste of red raspberries. But why do some raspberry plants turn golden-yellow when ripe instead of red? The culprit is none other than the colour gene of the fruit which remains dormant (this is called a recessive gene), resulting in a fruit that lack the usual color pigments.
Because yellow raspberries are harder to find, they are usually more expensive than their red counterpart. If you find yellow raspberries are more to your liking than the traditional red variety, do not fear because they are available from July to September and have just as many benefits as red ones. After all, they are essentially the same fruit, just in a different colour, which doesn’t affect the overall nutritional profile, but may provide several other different health benefits.
Raspberry shrubs are commonly have numerous small thorns and are extremely leafy. Tip: when picking raspberries, look behind the leaves because that is where the ripest, most delicious and succulent fruits usually hide. Raspberry shrubs are very fruitful so, at the end of a season, you may even have enough fruit left to make a few jars of heavenly jam after enjoy fresh fruit every day. A single shrub can yield up to several kilograms of raspberries, provided it has sufficient sunlight and is watered daily. If you can’t keep up with eating the fruit, just wash and freeze them and use them to make raspberry, banana and honey milkshakes throughout the year.
Pay attention: all raspberry varieties, including yellow ones, are invasive species so it is best to keep your shrubs trimmed so they won’t overwhelm adjacent plants or spread uncontrollably. As I have already said, yellow raspberries are wonderfully sweet and juicy and they make an unbelievable jam. Besides their unique, honey-like aroma, yellow raspberries are incredibly healthy.
Nutrition facts and benefits
For instance, they are rich in vitamin C and numerous other phytochemicals, natural compounds with potent antioxidant effects. Antioxidants help protect and repair cells from the damage produced by unstable molecules called free radicals. Cell damage causes inflammation in the body and can lead to potentially mutagenic effects, causing damaged cells to turn cancerous. Fortunately, yellow raspberries provide 26.2 mg of ascorbic acid per 100 g of fresh fruit, providing almost 50% of the minimum recommended daily allowance of vitamin C.
The content of vitamin C in yellow raspberries is highest in the fresh fruit which should be eaten as soon as possible after being picked. The first signs of over-ripeness in the fruit also signal a decline in their vitamin C content, taking away from their health benefits. What further makes yellow and all color raspberries healthy, according to BioFactors (2005;23), is the fact that they have 10 times more antioxidants than tomatoes or broccoli.
With such an incredible antioxidant content, yellow raspberries are considered to be a guardian of health, capable of winning the battle against cancer. They contain important polyphenols such as ellagic acid and ellagitannins, natural compounds believed to have highly potent anticancer properties. Moreover, a regular consumption of fresh yellow raspberries is a great way to preserve your youthful appearance without having the need to opt for other expensive or invasive procedures.
Yellow, red and purple or black raspberries are all known to change their antioxidant profile if frozen or made into jam. Although the vitamin C is lost with exposure to heat or time, other antioxidants survive and continue to produce benefits. A high intake of fresh fruits and other foods rich in antioxidants helps protect cells and repair DNA damage, reducing inflammation and providing protection against chronic disease.
If you take a careful look at the people around you, you will notice just how young, radiant and fresh some look. And they aren’t doing anything special but enjoying healthy, antioxidant-full, fruit-based snacks. Because of its high vitamin C content, yellow raspberries stimulate the production of collagen, the principal structural protein in our body that provides skin, blood vessels and other tissues with elasticity and ensures a youthful appearance with beautiful, radiant, wrinkle-free skin as well as tissue health.
In addition to this, yellow raspberries are a good source of anthocyanins which not only have potent antioxidant effects, but also help our body fight off annoying and dangerous fungi and bacteria. Also, according to more recent scientific studies, regular consumption of yellow raspberries can ease symptoms of depression and mood swings. It appears that a handful of yellow raspberries can bring a smile to your face.
Yellow as well as red raspberries are rich in dietary fiber: 100 g of fruit contains approximately 6.5 g of fiber. As you may already know, dietary fiber helps relieve constipation and significantly reduces fat absorption at the intestinal level, indirectly contributing to lower cholesterol levels. Find out more about the benefits of red raspberries. As far as the dietary mineral content is concerned, the variety is a rich source of manganese, a powerful antioxidant. You can see in the nutrition table above that copper, iron, zinc and magnesium are also present in moderate amounts. Copper and iron are necessary for maintaining natural antioxidant defenses in the human body.
In addition to this, yellow raspberries are a great source of carotenoids, pigment-giving antioxidants with benefits for vision, skin and immunity when converted into vitamin A. They provide small amounts of B vitamins for a good energy metabolism and thus help combat fatigue. Overall, yellow raspberries are incredibly delicious and amazingly nutritious. Not only are they lovely, golden, small pockets of sunshine, but eating them will definitely put a smile on your face and boost your mental and physical health.
This post was updated on Tuesday / October 6th, 2020 at 9:52 PM