Fruit
Raspberries
7/10 Moderate evidence
Bramble fruit rich in ellagitannins, a precursor to gut-derived urolithins with systemic anti-inflammatory effects.
Active compounds
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Ellagitannins
Gut microbiota convert these to urolithins, which reduce inflammation and improve mitochondrial function
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Anthocyanins
Antioxidant; protect endothelium and neural tissue
Helps with
Practical tips
- Preparation
- Fresh or frozen; pair with full-fat yogurt or seeds
- Recommended amount
- 1 cup daily
- Absorption
- Freezing actually breaks cell walls and may improve compound release
- Cautions
- Tiny seeds may be irritating in active diverticulitis