Amazing Health Benefits of Raisins

Nutrition Guide

One of the oldest foods in existence, raisins are simply dried grapes. The simple snack has been enjoyed for thousands of years. Raisins are small, sweet, and packed full of essential nutrients. They are a popular snack for many people around the world, as they are portable, shelf-stable, and rich in natural sweet taste, without any added sugars. There are many varieties of raisins, black and golden among them, and the tastes are so different, which is a very interesting feature. After grapes are harvested and dried, they become what we call raisins. At which point raisins have beneficial nutrients, vitamins, minerals, and antioxidants. They come in different colours such as black, gold and sultanas. Most common use of raisins is in baking, cooking as well as a stand alone snack to get a concentrated source of necessary nutrients. Raisins retain most of the nutrients of fresh grapes except for vitamin C and the ability to quench one's thirst. This makes them a much denser and more nutrient rich food option.

Nutritional Powerhouse 

Raisins can be described as the grapes that have fermented and dried and these have many nutrients. General nutrition fact of raisins is as follows;

 Calories: Raisins are also energy-rich containing about 299 calories for every 100 gram portion. Owing to the amount of sweetness and other nutrients obtained from the drying process, they are very rich in calorie content. 

 Carbohydrates: Raisins are mainly made up of carbohydrates, and for every 100 grams serving, it contains approximately 79 grams. Majority of these carbohydrates are simple, that is, natural sugars such as fructose and glucose; quick energy sources. As a result they are taken especially by athletes and anyone requiring an energy boost.
 Fibre: Raisins contain dietary fibre which ranges to about 3 grams for a serving size of half a cup. Protein has 7 grams per 100 grams of food that is served. Fibre is a tolerated component in the human diet since it plays an important role in proper digestion and prevents constipation. It also assists in the regulation of body weight because it creates a sense of accomplishment of the recommended portion sizes.
 Vitamin B6 (Pyridoxine): Found beneficial for the brain and should be incorporated in the diet of individuals. 

 Thiamine (Vitamin B1): This vitamin is involved in energy metabolism and nerve tone. 

 Riboflavin (Vitamin B2): Used in the process of generating energy within cells and the proper functioning of the cells as well. 

 Niacin (Vitamin B3): Has a role in digestion, skin, and metabolism of the food we take into body energy. 

 Iron: crucial role in the biosynthesis of haemoglobin and as the carrier of oxygen in the blood. 

 Potassium: Assists in lowering some degree of blood pressure and also helps in controlling bodily fluids. 

 Calcium: Critical in the proper development of bones and skeletal muscles. 

 Magnesium: Take part in over 300 biochemical reactions in the body; used in muscle and nerve functioning and blood glucose regulation. 

 Antioxidants: Raisins have phytochemicals which include polyphenols and flavonoids. These compounds minimise the effects of free radical induced oxidative damage in cells which may lead to chronic diseases for example; cardio-vascular diseases and cancer. 

Promotes Heart Health 

Raisins are not at all dangerous for the heart since the fruits have fibre that lowers the LDL cholesterol since fibre has way with the bile salt and exits the bowel. It is a process that reduces the consumption of cholesterol and thus could help to enhance a user’s lipid status. Research pointing out that flavonoids and polyphenols consumed in raisins reduced inflammation and prevented damage to blood vessels. Raisins are also rich sources of potassium, this helps in monitoring of BP as it always balances sodium and aids in constricting blood vessel walls. Raisins reduce the chances of cardiovascular diseases, including high blood pressure, acute myocardial infarction, and apoplectic; thus, it is very effective in treating the heart. 

Enhances Skin Health

Having vitamin C and polyphenol which is inclusive of raisins helps in directly playing a part in wishing skin well. These antioxidants neutralise impacts of free radicals that cause skin cell oxidative damage and thus, ageing. Consuming a comparative amount of raisins will help reduce fine lines, wrinkles and age spots thus; have an effect of youthful skin. It also contains Resveratrol for inflammation and protection of skin. Raisins being nutrient-dense food also contains big boosts of both zinc and selenium which are useful in skin regeneration and tissue repair. The use of raisins in the diet leads to healthy skin as it beautifies the skin to give it a natural glow.

Aids Digestion 

Raisins are deemed to be glycemic foods of the second degree and they contain high amounts of dietary fibre which enables proper digestion. Any person who takes raisins is bound to suffer from constipation since the raisins contain fibre and this makes the bulk of stools. Also, soluble fibre in raisins increases its size by absorbing water and creates a coating that is like gel on its surface, which will ensure that the bowel is slowed down and diarrhoea is avoided. Raisins also contain polyol compounds including tartaric that are useful in enhancing digestive system functions. These raisins will assist you to balance your bowel system hence to the assimilation of foods with nutrients stored in the body. Sometimes it leads to improved digestion and less issues that are associated with this aspect. 

Boosts Iron Levels

Iron is important in the formation of haemoglobin which is a protein that transits oxygen in the human body. Raisins are a particularly good source of iron, thus recommended for those suffering from anaemia, or are likely to develop anaemia. It is not debatable that through consumption of raisins, the level of iron can be boosted and one can be able to avoid fatigue and exhaustion in the physical activities. Copper in raisins helps in the proper creation of red blood cells and therefore circulation around the body. Raisins are taken in the diet since it helps to replace Iron and also helps in the supply of oxygen to the tissues and the organs thereby being natural enhancers of the body’s energy and health.

Supporting Bone Health 

Raisins are rich in calcium, and they help in building bone mass. Bones need calcium to be strong and teeth need it to avoid decay; consuming calcium will also guard against debilitating bone diseases. Raisins also offer a good concentration of boron, a micro-mineral that is crucial for the proper formation and upkeep of the bones. Boron, specifically, interacts with calcium, magnesium, and vitamin D in the body to heighten bone density and guard against osteoporosis as women approach midlife. Furthermore, due to the potassium found in raisins, this fruit helps to balance the alkalinity (ph levels) of the blood by neutralising acids that can eat away at the bone. Therefore, raisins are good for bone health, and can also provide relief to people suffering from arthritis, gout, and osteoporosis. Regular consumption to allocate these nutrients to the diet is highly recommended especially in older adults and postmenopausal women where the risk of osteoporosis is due to reduced oestrogen. 

Boost Energy Levels 

Raisins offer quick energy. Containing mostly natural sugars such as glucose and fructose, they quickly boost energy. Similar to other foods high in carbohydrates, they can also provide a magic energy boost. It makes them an excellent snack option for athletes and workers who are constantly on the go and need a quick source of energy. Raisins are a natural energy food which can replace processed sugary snacks. They provide a sugar intake through long sustained energy because of raisins' fibre content. This will in turn keep your blood sugar at a stable level. 

 Working out? Snack on a handful of raisins before or after your workout snack as a natural, concentrated source of fast fuels that helps replenish spent glycogen stores to keep you going the distance and help with overall physical performance. 


Raisins are a nutrient dense food with many health benefits. They provide an excellent source of energy from high-quality carbohydrates, fibre for healthy digestion, important vitamins and minerals and antioxidants to help protect against free radical damage. Despite this, because they are packed with sugar and calories, you'll need to monitor your portion sizes when incorporating them into your diet. Overall, raisins are adaptable to a variety of healthy eating plans and will make a nice addition to just about any dish.

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