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raspberry bowl food fruit healthy breakfast lunch snack dessert sweet red juicy antioxidant vitamin C fiber manganese potassium calcium iron magnesium phosphorus zinc copper folate niacin pantothenic acid pyridoxine riboflavin thiamin choline beta-carotene lutein zeaxanthin anthocyanins ellagic acid quercetin resveratrol catechins proanthocyanidins flavonols tannins lignans sterols triterpenes saponins glycosides