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Raspberries contain significant amounts of polyphenol antioxidants linked to potential health protection against several human diseases. The aggregate fruit structure contributes to its nutritional value, as it increases the proportion of dietary fiber, placing it among plant foods with the highest fiber contents known, up to 20% fiber per total weight. Raspberries are a rich source of vitamin C, with 30 mg per serving of 1 cup (about 50% daily value), manganese (about 60% daily value) and dietary fiber (30% daily value). Contents of B vitamins 1-3, folic acid, magnesium, copper and iron are considerable in raspberries.
Due to the raspberries rich contents of antioxidant vitamin C and the polyphenols mentioned above, Raspberries have an oxygen radical absorbance capacity value of about 4900 per 100 grams, including them among the top-ranked oxygen radical fruits.
- Cranberries and wild blueberries have around 9000 ORAC units
- and apples average 2800.
Edible Mushrooms are used extensively in cooking, in many cuisines (notably Chinese, European, and Japanese). Though mushrooms are commonly thought to have little nutritional value, many species are high in fiber and provide vitamins such as:
- thiamine
- riboflavin
- niacin
- biotin
- cobalamins
- ascorbic acid.
Mushrooms are also a good source of some minerals including:
iron
selenium
potassium
phosphorous
