Health Benefits of Raisins

Raisins and Health Benefits


Raisins are the dried varieties of grapes and are considered as dry fruits as grapes belong to the category of fruits. Raisins have a wrinkled appearance and contain a sweet flavor. The color of raisins varies from green to black to golden. Green-colored or black-colored grapes are dried or dehydrated in the sun with the help of mechanical processes or driers to manufacture raisins. Raisins are available in varieties such as sultana raisins, thompson raisins, currants, muscats, golden raisins and the seedless types.

Raisins having a fat appearance with wrinkled skin can be considered fleshy. Avoid spoiled, stained or the rotten ones. It is necessary to store the raisins in air-tight containers in a cool place. The dried fruits can also be placed in the refrigerator to keep them fresh.

Raisins make for appetizing snacks. Raisins can also be carried by people who are travelling for satiating the appetite. Raisins can be topped on sweet dishes to enhance their taste. Ice-creams, dessert items and fruit salads can have raisins as a garnishing ingredient. Cookies, cakes, muffins and puddings can be prepared with raisins. Raisins can also be enjoyed with an assortment of dry fruits such as cashew-nuts, almonds and dates.

Health Benefits

Raisins have an impressive nutritional profile. Vitamins, minerals and fiber can be sourced with raisin consumption. Raisins are also responsible for boosting energy levels because fructose constitutes 65-70% of raisins which is digested by the body efficiently and energy is produced. The fat is not stored in the body and cholesterol levels are not increased here. Therefore raisins can be considered fat-free and cholesterol-free foods. A detailed report of the health advantages linked to raisin intake is furnished here.

  • Nutritional Value

Under vitamins in raisins, Vitamin C is found in fair amounts and vitamins belonging to the B group of vitamins such as thiamine and riboflavin are contained in raisins. The rich mineral content of raisins includes zinc, iron, copper, potassium, manganese, magnesium and fluoride. The anti-oxidant Resveratrol is also a raisin constituent. Other anti-oxidants such as polyphenols and the nutrient boron also contribute to the nutritional worth of raisins.

  • Anti-Oxidant

The anti-oxidants in raisins can neutralize the free radicals in the body that can result in increased cholesterol levels and cause wear and tear in the body. For this reason, raisins can be considered anti-oxidant agents.

  • Digestive Health

Digestive health can be improved with the intake of raisins. The fiber content in raisins absorbs the water in the body. As a result, bulk is added to the stools which prevents constipation. Fiber in raisins also eliminates the toxic and waste components in the body and corrects irregular bowel patterns. Restoration of digestive health occurs here.

  • Cardio-Vascular Health

Resveratol in raisins keeps the blood vessels healthy. The anti-oxidant polyphenol in raisins can lower the cholesterol levels in the blood by combating the free radicals that cause cholesterol build-up in the veins and arteries. Blood can flow freely within the blood vessels in the body when the blood vessels are relaxed. Cardio-vascular disorders are resisted in this process and heart health is enhanced.

  • Treating Anemia

The anemic condition can be improved with raisin consumption as raisins contain iron. Anemia is a condition that occurs on account of iron deficiency. When iron is absorbed by the body due to raisin consumption then the supply of iron is maintained and the effects of anemia are resisted.

  • Other Benefits

Nutritional elements in raisins assist in efficient functioning of the brain and develop brain health. Calcium, boron and potassium are entitled with the role of strengthening the bones. Ocular health can be improved with raisin intake as the damaging elements that can cause macular or retinal degeneration face resistance and their growth is stunted.