Grapes are dehydrated (dried) to make raisins that are found in many regions of the world. they’re small sized dry fruits that contain an abundance of nutrients. the colour of the raisins depends upon the grapes used (green, black, purple, brown). they’re sweet in taste and are utilized in many dishes. The shriveled yellow, brown, or purple morsels mentioned as raisins are literally grapes that are dried within the sun or during a food dehydrator.
Raisins are commonly used:
as a salad topping
mixed into oatmeal
in granola or cereal
You also may have eaten them baked into delicious cookies, breads, and muffins. Despite their small size, raisins are filled with energy and rich in fiber, vitamins, and minerals. Raisins are naturally sweet and high in sugar and calories, but they’re beneficial to our health when eaten carefully. In fact, raisins can aid digestion, boost iron levels, and keep your bones strong.
Nutritional Facts of Raisins:
According to Sun Maid, a ¼ cup of raisins contains 130 calories and are primarily a carb source, supplying 31 grams of total carbohydrate, 2 grams of dietary fiber, and 29 grams of sugar. Raisins are naturally fat-free and offers a mere 1 gram of protein. Also being a plant-based food source, they’re absent of cholesterol. Raisins additionally contains valuable vitamins and minerals, including calcium, iron, manganese, magnesium, fluoride, and zinc. They also provide potent antioxidant properties related to their resveratrol, anthocyanin, and flavonoid content.
- Calories – 508
- Proteins – 3.0g
- Fats – 0.5g
- Carbohydrates – 123.1g
- Fiber – 11.2g
- Calcium – 40.60g
- Iron – 3.76mg
- Magnesium – 43.50mg
- Potassium – 1196.25mg
- Vitamin C – 7.83mg
Health Benefits of Raisins :
Aids in digestion:
Raisins help keep the gastrointestinal system healthy as they’re rich in fiber, providing a laxative effect to the stomach. A healthy intake of raisins (especially before bed or soaked raisins on waking up) helps relieve constipation, keep bowel movements smooth, and eliminates waste products and toxins from the body. Raisins also are known to bring instant relief in bloating, acid reflux, and flatulence.
Calcium is well-known for its ability to create and maintain strong bones, but a lesser known mineral present in raisins is calcium’s trusted sidekick, boron. Boron may be a mineral that aids the absorption of calcium and magnesium into the body, and supports bone formation. Preliminary research suggests that boron may play a crucial role within the prevention of osteoporosis in postmenopausal women.
Here’s something which can raise your eyebrows. The polyphenolic phytonutrients present in raisins can actually protect your vision. vitamin A and carotenoids protect the eye’s retina and slow the progression of age-related degeneration. They also act as powerful antioxidants to stop cell damage by free radicals. Raisins are a superb food source of the antioxidants which will support normal eye health.
These little ‘golden droplets’ are loaded with many vitamins and minerals like calcium, iron, and vitamin C that boost the system and help repel infections. The anti-inflammatory properties and thus the antibacterial properties of raisins strengthen your immunity, thus making your body less susceptible to infections.
Raisins play a trivial role in preventing anemia. Iron is that the foremost essential element required for the formation of red blood cells and raisins are rich in iron, copper, and vitamins that are essential for creating red blood cells and carrying oxygen throughout the body.
Regulate Blood Glucose Levels:
Since raisins are a reasonably low glycemic index food with a high fiber content, they’re far better at moderating blood sugar levels than refined and processed foods. Research presented at the American Diabetes Association’s 72nd Annual Scientific Session examined the effect of raisin consumption on adults with slightly elevated glucose levels. The participants were split into two groups; the primary group snacked on raisins 3 times each day for 12 weeks, while the second group snacked on other pre-packaged snacks which didn’t contain fruits or vegetables. The study found that consuming raisins reduced average post-meal glucose levels by 16% whereas the opposite snacks didn’t reduce glucose levels.
Reaching for a bit of candy to satisfy that sweet tooth? Consider raisins instead. Raisins contain phytochemicals like oleanolic acid which will fight cavities and gum disease. Research presented at the American Society for Microbiology identified five compounds in raisins that fight several species of oral bacteria associated with cavities, tooth loss, and periodontitis. Raisins just could be the sweetest food your dentist will approve of.
Skincare and healthy hair:
According to a study, the presence of resveratrol in raisins help in removing toxic cells from the blood and helps in purifying the blood. The skin cells also are prevented from being damaged and help within the prevention of wrinkles and saggy skin. additionally, raisins help in maintaining shiny hair and stop hair loss problems, especially conditions like flakiness, scalp itchiness, and dandruff.
Iron is primarily found in red meats, although raisins do offer the worthy mineral. Individuals who follow a vegetarian or vegan lifestyle are at greater risk of iron deficiency, which may cause more serious concerns of anemia. Raisins can supply iron for people eliminating or simply reducing animal meats.
Use of Raisins:
- Add them in your sweet dishes rather than artificial sugar
- You can sprinkle them in your salad or oatmeal in your morning breakfast
- You can eat them raw twice each day (preferably morning and evening)
- For a fast energy boost, you’ll add them to your yogurt
- You can take 30 gm of raisins in a day
Side Effects of Raisins:
Raisins are 100% natural and that they don’t have any side effects. However, over-consumption (above 30 gm) during a day causes you to gain weight and increase blood glucose levels in your body. People affected by high vital sign should keep their consumption in restraint. Read More