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Top 12 Health Benefits Of Raisins

If you are looking for some healthy snacking options, then raisins could be your ideal choice as they are the storehouse of many powerful nutrients.

Raisins, also referred to as dry grapes or kismis, are not just a delicious treat but also offer a wide range of benefits for our wellbeing. Whether you prefer regular raisins or flavourful black raisins, both varieties provide a multitude of benefits.

The distinct properties of black dry grapes, also known as black kismis, make their benefits particularly noteworthy. You can add raisins in multifarious ways to your diet either by preparing various dishes with them or may consume them alone.

This article explores the many benefits of raisins, which are sometimes referred to as black raisins, dry grapes, and black kismis. Let’s discover how adding these nutritious dried fruits to your diet can enhance your well-being and contribute to a healthier lifestyle.

What are Raisins?

Raisins are dried grapes that are loaded with many wholesome nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers. Raisins are prepared by drying (either in the sun or using dryers) various types of grapes. During the dry processes, they may turn into black, golden or green color. These dry fruits have no fat content as compared to their peers.

Raisins Nutrition

Before moving ahead with a discussion on the health benefits of eating raisins, we want you to learn about raisin nutrition. 100 grams of raisins contain:

  • Calories: 299
  • Cholesterol: 0 mg
  • Sodium: 11 mg
  • Potassium: 749 mg
  • Carbohydrate: 79 g
  • Dietary Fibre: 3.7 g
  • Sugar: 59 g
  • Protein: 3.1 g
  • Vitamin C: 3%
  • Vitamin B6: 10%
  • Iron: 10%
  • Magnesium: 8%
  • Calcium: 5%

Also, raisins have much higher amounts of antioxidants and phenol content than other common dried fruits. These antioxidants include flavonol, glycosides, and phenolic acids, contributing to an excellent ORAC (ORAC stands for oxygen radical absorbance capacity and measures the antioxidant capacity of a food) value of about 3,400.

However, it is essential to take into account not only the different types of antioxidants and their ORAC scores but also their bioavailability (the degree to which the body can efficiently utilise them). Raisins are a good source of highly bioavailable antioxidants, which may make them simple for the body to use. As a result, raisins are a practical and effective source of antioxidants for consumption.

Additionally, it is important to note that the sugar content in the raisins is relatively high, which is the case with most dried fruits, they cannot be counted as low-sugar or low-calorie foods. Therefore, it is important to keep an eye on the number of raisins one consumes in a single portion.

12 Top Benefits of Raisins

Let’s take a look at some benefits of eating raisins. The dry grapes benefits are acknowledged by everyone.

1. Improves Your Digestion

Raisins are good for your digestive system as they contain a higher amount of fiber. Moreover, they are also natural laxatives. Raisins are also effective against acid reflux, bloating, and flatulence. If you can consume raisins (soaked raisins) in the morning, they will improve your constipation, smooth your bowel movement, and extirpate toxins from your body.

2. Good For Your Eyesight

Raisins contain polyphenolic phytonutrients like vitamin A, carotenoid, and beta carotene. Thus, they improve your eyesight. All these elements will safeguard your eye from free radical damage that may lead to vision problems, muscular degeneration, and even cataracts.

3. Controls Blood Pressure

Also note that raisins contain a good amount of potassium but are low in sodium, thus, they relax your blood vessels. Raisins are highly effective in balancing sodium content in your body.

4. Strengthen Your Bones

Since raisins are loaded with calcium, hence they make your bones sturdier. Boron is another imperative element that makes your bone strong. Interestingly, raisins are rich in boron. Several medical studies have claimed that soaked raisins will improve your bone density and strength.

5. Good For Weight Loss

Raisins are low-calorie fruits and also contain natural sugar. These are ideal for your sweet cravings without increasing your daily calorie intake. Raisins have fibre, thus, they give you a feeling of fullness throughout the day. By controlling your blood sugar levels, they aid your weight loss journey.

6. Improve Immunity

These tiny golden dry fruits are crammed with essential vitamins and minerals like calcium, iron, and vitamin C. All these elements improve your immune system and help you to fight back against infections and diseases. Moreover, raisins have anti-inflammatory and anti-bacterial properties, thus, they strengthen your body against various infections.

7. Prevent Anemia

Anemia occurs due to iron deficiency. Raisins play an imperative role in preventing anemia. Raisins are rich in iron, copper, and vitamins that will help in producing red blood cells and carrying oxygen throughout the body.

8. Remedy For Bloating and Acidity

Due to high levels of potassium and magnesium, raisins minimize the acidity. Raisins will also remove the toxin elements from the body; thereby improving conditions like bloating, flatulence, boils, skin diseases, and stomach problems.

9. Prevent Tooth Decay

Oleanolic acid in raisins is effective in preventing tooth decay. By removing germs, this acid keeps your teeth and gums healthy. Raisins are beneficial against cavity-producing bacteria. Raisins are richer in boron and calcium, thereby preventing tooth decay and tooth whitening.

10. Treat Infertility Problems

Raisins are loaded with natural sugar that improves energy and are effective in treating erectile dysfunction in men. Raisins contain arginine which improves sperm motility and treats infertility.

11. Improve Heart Health

Regular consumption of raisins will minimize the levels of bad cholesterol and improve good cholesterols (HDL). By mitigating the formation of blood clots, raisins improve your heart health. Raisins also minimize the risk of various cardiovascular problems.

12. Good For Your Hair

Raisins are good for maintaining the shine of your hair. Raisins prevent various hair problems like hair loss, scalp itchiness, flakiness, and dandruff.

Making Your Own Raisins

While some people prefer buying store-bought raisins, a few individuals may prefer making them at home. It is absolutely a personal choice. Making raisins at home is a relatively simple process that involves drying grapes to remove moisture. You can dry them in an oven or a dehydrator.

Here’s a step-by-step guide on how to make raisins at home:

  • Start by choosing ripe, fresh grapes of your preference. Depending on your preference, you can use either seedless or seed-containing grapes.
  • Give the grapes a good wash, being sure to get rid of any damaged ones.
  • By putting the grapes in a strainer, you may allow the extra water to drain from them.
  • To soften the skin of the grapes, bring a pot of water to a boil before adding the fruit.
  • Re-strain the grapes to get rid of all the excess moisture.
  • Put the grapes on a dehydrator tray or a baking sheet that has been lightly greased.
  • Set the temperature of the oven to 225°F (107°C) and bake the grapes for about three hours till they become raisins.
  • If using a dehydrator, set the temperature to 135°F (57°C) and dehydrate the grapes for about 24 hours, or until they reach the desired texture and moisture level.
  • Once the grapes have transformed into raisins, store them in an airtight container to maintain their freshness.

Ways To Consume Raisins

Incorporating raisins into your diet can be a great addition. Whether eaten on their own or combined with other ingredients, raisins can enhance your meals and snacks. Here are some ideas:

  • Toss them on top of a fresh green salad
  • For additional flavour and texture, include them in coleslaw or cooked broccoli salad.
  • To add a hint of natural sweetness to muesli or your other breakfast cereals, sprinkle raisins on top.
  • Include them to provide a touch of sweetness and a satisfying chewy texture to savoury foods such as spiced rice or curry dishes.
  • As a healthier alternative to refined sugar, add raisins to baked products, including cookies, muffins, or pancakes.

Potential Risks of Consuming Raisins

Although raisins have several health advantages, it is important to be aware of any potential risks when consuming them, particularly when consumed in excess. The calorie content is one thing to take into account. Even while a kismis has roughly the same number of calories as a grape, if you are not mindful, their smaller size can result in consuming a higher number of calories.

The fibre content is another factor to take into account. Consuming too much fibre, which is present in large quantities in raisins, might result in gastrointestinal discomforts such as bloating, abdominal cramps, and gas. In some circumstances, it might even cause diarrhoea. However, it is important to remember that because raisins do not contain a very high fibre content, these effects usually happen after eating an excessive quantity of them.

Lastly, because of their small size, people are prone to choking and small children may need to avoid raisins and opt for fresh fruit instead. However, enjoying raisins in moderation is generally safe.

The Bottom Line

Though raisins could be unappealing due to their appearance, the health benefits of raisins can’t be ignored. The benefits of raisins, also called black raisins, dry grapes, kismis, black dry grapes, and black kismis are abundant and undeniable. With health benefits like improved digestion, bone health, and skin and heart health, you must incorporate raisins into your diet. Raisins are healthy alternatives for your sugar cravings.

Whether you enjoy them as a standalone snack, add them to your favourite dishes, or incorporate them into your baking recipes, the benefits of raisins are undeniable. So, seize the opportunity to enjoy these delightful, dried fruits and reap their numerous advantages for a healthier and more vibrant life.

Benefits Of Raisins FAQs

Are raisins good for you?

Yes, raisins can be a healthy addition to your diet. They are dried grapes that are naturally sweet and packed with nutrients. Raisins are a good source of fibre, which aids digestion and helps maintain a healthy digestive system. They also provide vitamins and minerals such as potassium, iron, and calcium, which are essential for overall well-being. Raisins contain antioxidants that can protect cells from damage and help fight against diseases.

What are the health benefits of eating raisins?

There are several health benefits of raisins, such as:
• They are good for digestion.
• They help in lowering acidity.
• They are effective against anaemia.
• They have cancer prevention properties.
• They have antibacterial and antimicrobial properties.
• They are beneficial for eye health.
• They are good for oral health.
• They support weight management.
• They are good for bones.
• They boosts brain function.
• They are good for skin health.

Are raisins good for digestion?

Raisins can be advantageous for digestion as they are rich in dietary fibre. The fibre present in raisins helps add volume to the stool, promoting regular bowel movements and preventing constipation. This aids in maintaining a healthy digestive system and preventing discomfort. Moreover, raisins contain natural substances that stimulate the production of digestive enzymes, which are responsible for breaking down food particles. This enzymatic activity supports the efficient digestion and absorption of nutrients. By including raisins in your diet, you can contribute to improved digestion and overall gastrointestinal well-being.

Is eating raisins safe for people with diabetes?

Raisins are a good source of dietary fibre and contain natural sugars. They can be consumed by individuals with diabetes, but it is important to consume them in moderation to avoid a sudden increase in blood sugar levels.

When is the best time to drink raisin water?

Drinking raisin water in the morning on an empty stomach can be beneficial for various health aspects. It helps in balancing the acid levels in the stomach and promoting healthy bowel movements. Additionally, raisin water aids in detoxifying the liver, supports weight loss efforts, and helps regulate blood pressure levels.


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About The Author

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

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