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Raspberries and the Cretan Bowl Diet…Raspberries are one of those soft summer fruits that are reminiscent of summer days and gentle sunshine. Yummy! Raspberries are an excellent source of Vitamin B2, Vitamin B3, Vitamin B9, and Vitamin C. Vitamin B2 (Riboflavin) is important for body growth, reproduction and red cell production. It also assists in releasing energy from carbohydrates. Vitamin B3 (Niacin) assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy. 
Vitamin B9 has forms named Folate and Folic Acid. Folate occurs naturally in fresh foods, whereas Folic Acid is the synthetic form found in supplements. The body needs Folate to produce red blood cells, as well as components of the nervous system. It helps maintaining normal brain function, and is a critical part of spinal fluid. Folic Acid is vital for proper cell growth and development of the embryo, so it is important for women to have enough Folate/Folic Acid in their bodies both before and during pregnancy.
Vitamin C is an important vitamin in that it plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Raspberries also contain Copper, Magnesium, Manganese and Potassium. Copper is needed for the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. Magnesium is needed for bone, protein, producing new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production. Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium. Magnesium deficiency may result in nervousness, fatigue, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps. Manganese functions in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Potassium is an essential mineral for the growth and maintenance of the body. It is needed to maintain a normal water balance between the cells and body fluids. Potassium also plays an essential role in proper heart function. Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.
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