Black Raspberry: Benefits and Anti-Cancer Properties

Raspberries are one of the most amazing foods on the planet. Not only are they loaded with dietary fiber, but they’re packed with amino acids, Vitamin C, and ketones that can encourage fat burning. Plus, they’re absolutely delicious!

However, it turns out the black version of raspberries are the better choice. While red raspberries are more common, black raspberries offer some pretty awesome benefits.

In this post, we’ll take a deep dive into what makes black raspberries special, specifically looking at the black raspberry cancer prevention benefits. We’ll also look at other black raspberry health benefits for your overall health and explore how their anti-inflammatory and vasoprotective properties can be a game-changer for your longevity.

By the end of this post, you’ll have a much clearer understanding of why to supplement your diet with black raspberries starting today!

Why Black Raspberries Are Unique

Black raspberries may look a lot like blackberries, but that’s due to their color (the result of anthocyanins).

Black raspberries have smaller cells, aren’t as shiny as blackberries, and are less tart.

However, black and red raspberries are quite different, too. They’re two different species: red raspberries are Rubus idaeus var. strigosus, while black raspberries are Rubus occidentalis. 

Nutritional Profile of Black Raspberries

The nutritional values of black raspberries are identical to red raspberries.

They contain the same nutrients, according to the FDA database [1]:

• 1 gram of protein per 100-gram portion;
• 12.9 grams of carbohydrates per 100-gram portion;
• 1740 mg of citric acid per 100-gram portion;
• 23 mg of Vitamin C per 100-gram portion;
• Small doses of iron, copper, calcium, manganese, potassium, and phosphorus in each serving.
• An oxygen radical absorption capacity (ORAC) score of 6058 µmol per 100-gram portion.

Really, with black raspberries, it’s not all about the flavor, nutritional value, or dark color. No, it’s really the health benefits that set these little berries apart.

Antioxidant Power of Black Raspberries

We all know that berries are loaded with antioxidants. For example:

• Cranberries are loaded with polyphenols that can inhibit breast cancer cell growth and reduce stomach ulcer risk.
• Acai berries are rich in antioxidants that can kill off human cancer cells, triggering a self-destruct response.
• Cherries contain quercetin, a powerful anti-cancer flavonoid.
• Blueberries have antioxidants that slow free radical damage and reduce the effects of aging on the body.

Black raspberries are no exception to this rule! They’re rich in antioxidants—in fact, they have three times the amount of antioxidants you’d get in blueberries.

The antioxidants can offer some absolutely amazing benefits, as you’ll see below.

Health Benefits of Black Raspberries

Research into the benefits of black raspberries have not only been focused on their ability to combat oral, colon, and esophageal cancers. There is a great deal of evidence suggesting the black raspberries benefits extend well beyond merely anti-carcinogenic effects, leading to improved overall health.

Supporting Cardiovascular Health

Antioxidants can be amazing for your cardiovascular system. They can prevent cholesterol in your bloodstream from being oxidized and forming plaque, which can cause stiffening and narrowing of your arterial walls, leading to atherosclerosis and higher risk of heart attack and stroke.

One study [3] demonstrated that black raspberries improved vascular endothelial function and reduced arterial stiffness. Just a few short weeks of black raspberry supplementation led to a significantly lower heart disease risk because of their ability to combat arterial hardening and preserve the flexibility of your arteries.

In another study [4], black raspberries were proven to reduce blood pressure. An 8-week course of supplementation led to significant improvements among prehypertensive patients, lowering their 24-hour and nighttime systolic blood pressure.

Lowering Cholesterol Levels

Black raspberries can directly impact—and improve—your cholesterol levels.

One study [5] examined the effects of black raspberry extract on cholesterol levels and found that taking the supplement led to a noticeable decrease in LDL cholesterol. This was backed up by another study [6], which found that the effects of black raspberries extended to not only LDL cholesterol, but also total and HDL cholesterol levels.

HDL cholesterol is the “good” cholesterol that keeps the “bad” LDL cholesterol in check. By raising HDL cholesterol levels, black raspberries can improve your body’s ability to regulate blood lipids, which in turn decreases your risk of cardiovascular disease.

Boosting Immune Function

Like red raspberries, black raspberries contain a significant dose of Vitamin C, the powerhouse micronutrient that boosts your immune defenses and accelerates your body’s immune response.

However, science has proven that the benefits of black raspberries go well beyond that provided by plain Vitamin C. One study [7] found that the antioxidants in black raspberries can not only boost immunity, but specifically increase the “tumor immunesurveillance of natural killer cells”.

Put simply, it can make your body more effective at identifying tumor cells, and sending natural killer cells to eradicate them.

Another study [8] provided concrete evidence that the metabolites from black raspberry extract not only had anti-cancer benefits, but boosted immunity by modulating T lymphocytes, which target and eliminate cells that are damaged or cancerous.

Reducing Inflammation

Research has shown that black raspberries can have inflammomodulatory effects, particularly after eating. One study [9] discovered that taking black raspberry extract with a meal led to decreased inflammation following the meal, which has been known to contribute to metabolic syndrome and chronic disease.

Two more human clinical trials [10,11] found that black raspberries can also decrease inflammation in the gut, particularly in the intestinal barrier. They can also decrease the risk of ulcerative colitis and other intestinal issues.

They’re even good for your skin, too! One study [12]  found that a topical application of black raspberry extract to the skin led to decreased inflammation caused by contact hypersensitivity.

Enhancing Gut Health

Black raspberries are amazing for your gut health in so many ways!

As you saw above, they can decrease gut inflammation, protect your intestinal barrier, and protect against ulcerative colitis. One study [13] found they can also reduce your risk of ulcers, thanks to their ability to suppress infections by the H. pylori bacteria that cause ulcers.

Black raspberry extract can also improve your gut bacteria composition. Not only does it decrease intestinal inflammation, but it can increase the potency of probiotics and help keep your gut microbiome balanced.

(As a bonus, thanks to the gut-brain axis, improvements to your gut health can also enhance cognitive function, improve memory retention, and reduce Alzheimer’s risk.)

Promoting Skin Health and Anti-Aging

The anti-inflammatory effects of black raspberries make them excellent for your skin. As the above-mentioned study indicated, they can reduce inflammation and prevent contact sensitivity from triggering swelling and rashes.

There is evidence that using black raspberry seed oil for skin cancer can prove highly effective thanks to its high antioxidant levels.

However, research [14] has identified even more skin-specific benefits of black raspberries!

Collagen is a protein crucial for keeping your skin healthy, fresh, and tight. A lack of Vitamin C can lead to a reduction of collagen production, which elevates your risk of wrinkles and sagging. Increasing your Vitamin C consumption via black raspberries can do wonders to prevent skin aging.

Anti-Cancer Benefits of Black Raspberries

Research has examined the connection between black raspberries and cancer, using black raspberries in cancer clinical trials [2] , and found some pretty amazing results. It’s largely due to the fact that black raspberries are rich in ellagic acid, a potent anti-carcinogenic antioxidant.

Fighting Oral Cancer

One study used a concentrated black raspberry gel (10% freeze dried black raspberries) to target oral pre-malignancy—essentially malignant cancer cells growing in the mouth and throat, often as a result of smoking.

With daily application of the concentrated gel, “41% of subjects showed a decrease in lesional grade, 23% an increase in histologic grade and the remaining 35% no change in histologic grade”.

The gel also suppressed the genetic loci that encouraged the malignant cells to become squamous cell carcinoma, a form of cancer.

Another black raspberry cancer research study found the little berries also suppressed the pro-cancerous inflammation, encouraging cellular death of cancer cells.

Fighting Esophageal Cancer

One study used black raspberry gel to treat Barrett’s esophagus, the only lesion that is a known precursor to one of the most worrisome types of esophageal cancer.

Over 6 months, participants were given black raspberry powder. The powder helped to eliminate many of the compounds that could lead to cancer, and metabolizing enzymes were also affected.

Bonus: In addition to studying black raspberries and esophageal tumors, the research showed improvements in treating cardiovascular disease (see the section below).

Fighting Colorectal Cancer

Another study used black raspberry powder to inhibit the growth of colorectal cancer tumors.

20 colorectal cancer patients were enrolled in the study, and they took the powder for 9 weeks. Positive changes were noticed after just 4 weeks, including positive alterations to the cancerous and normal intestinal tissues.

The antioxidants in the black raspberry powder altered the cancer cells at a molecular level, leading to a positive outcome thanks to its ability to inhibit cancer growth.

How to Include Black Raspberries in Your Diet

By now, you’ve no doubt come to the conclusion that black raspberries truly have the potential to be a game-changer for your health—not just to fight cancer, but to improve your skin health, gut health, and cardiovascular health.

It’s a great option to add to your daily diet, a powerhouse of nutrients.

There’s just one small downside: black raspberries aren’t as common as red raspberries. Most of the black raspberries come from the American Northwest, specifically in Oregon. However, they can be found around the Midwest and Eastern United States. They’re available online and in select stores, as well as in farmer’s markets during the berry season.

But what if you don’t live in those parts of the country where black raspberries grow? Well, there’s a simple solution for that: freeze-dried black raspberries.

Fresh vs. Freeze-Dried Powder

Freeze-dried black raspberries are either kept whole or ground into powder. In much of the country (and the rest of the world), black raspberry powder is the only source conveniently available.

You might be thinking, “Well, there’s no way the black raspberries will be as good freeze-dried as fresh! Surely the freeze-drying process eliminates nutrients or compromises the fruit in some way.”

You’ll be glad to know that is very much not the case. Freeze-drying doesn’t harm any of the nutrients, but keeps them fully intact so they can safely be ground into powder while still providing all the vitamins, minerals, and antioxidants that make black raspberries so good for your health.

Studies have proven that freeze-dried black raspberries have the same anti-inflammatory effects as fresh berries, making them a potent source of important antioxidants.

In fact, in the majority of the studies into black raspberries, it was concentrated and freeze-dried powdered black raspberries that were used rather than fresh. It’s a cheap and convenient solution. Black raspberry powder is available online and in most specialty stores.

If you’re looking for a solution to combat or prevent cancer, it may be a supplement worth considering.

Conclusion: The Potential of Black Raspberries for Overall Wellness

Some pretty amazing benefits, aren’t they? As you can see, black raspberries are a fascinating food and supplement, one that would make a good addition to any healthy diet.

Not only can the black raspberries encourage better overall health (thanks to the fiber, vitamins, and antioxidants they contain), but they can specifically target cancer cells. The antioxidants in the black raspberries are able to trigger apoptosis, or cellular death, of cancer cells.

For treating or preventing oral, esophageal, stomach, and colorectal cancer, black raspberries may be a marvelous new treatment.

With powerful antioxidant properties and the ability to influence cellular repair and immune function, black raspberries are a natural ally in the fight against aging and disease. But for even more targeted support at the cellular level, especially when it comes to regulating enzymes like mTOR, a comprehensive longevity supplement can take things further.

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Frequently Asked Questions

Why are black raspberries so hard to find?

Because black raspberries grow almost exclusively in the Pacific Northwest—chiefly in Oregon—they may not be widely available in other states, much less other countries. This is why freeze-dried and powdered black raspberries are such a popular choice. In this form, the supplement is packed with all the nutrients of fresh black raspberries, but can be safely distributed around the world.

Can you eat too many black raspberries?

Yes, as with all fruits and berries, you can eat too many black raspberries. The high fiber content of black raspberries can lead to gas, indigestion, and bloating. The high sugar content may contribute to weight gain, particularly if consumed in excess along with other high-calorie foods.

Which berry is the healthiest?

There is no “healthiest” berry, because each offers unique and amazing benefits. All contain antioxidants, vitamins, minerals, and fiber. However, black raspberries, blueberries, and Acai berries all contain the highest quantities of antioxidants and can have the most potent anti-inflammatory and anti-cancer benefits.