Raisins are dried grapes that are naturally sweet and loaded with calories and sugar, but also pack a vast reserve of dietary fiber, antioxidants and essential minerals like iron. The shrunken yellow, brown, or purple little morsels are fresh grapes that have been dried in the sun or food dehydrator. Raisins are used commonly in cooking, baking and snacking owing to their rich taste, versatility and flavour. Despite being small they are a valuable addition to the diet when eaten in moderate amounts and offer numerous health benefits. Right from promoting digestion and boosting iron levels to maintaining bone health. So, the next time you are craving for something sweet consider having a few raisins to satisfy your guilt-free cravings and your system will reap the health incentives.
Raisins, scientifically termed Vitis vinifera, go by several vernacular names such as Sultanas, Currants in English, Kishmish in Hindi, Draksha in Sanskrit, Drasksha in Marathi, Darakh in Gujarati, Maneka in Bengali, Drakshai in Tamil, Drakshakottai in Telugu, Draksha in Kannada and Drakshai in Malayalam.
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Nutritional Profile of Raisins
Raisins are heaped with natural sugars, dietary fiber, and several other vital vitamins and minerals. Here’s the nutritional content per 100 grams:
Calories: 299 kcal
Carbohydrates: 79.2 g
Sugars: 59.2 g
Fiber: 3.7 g
Protein: 3.1 g
Fat: 0.5 g
Calcium: 50 mg
Iron: 1.9 mg
Potassium: 749 mg
Magnesium: 32 mg
Vitamin C: 2.3 mg
Vitamin B6: 0.2 mg
*Source As per The Food And Drug Administration, (USDA)
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Health Benefits of Raisins
Supports Heart Health
Being rich in potassium, raisins help to control blood pressure levels by maintaining sodium levels in the body. Additionally, contains a rich profile of antioxidants including flavonoids and polyphenols, that fight oxidative stress caused by free radicals, ease inflammation, and reduce the risk of heart disease.
Pro Tip: Regular intake of raisins in moderate amounts may reduce LDL cholesterol levels and improve HDL levels.
Improves Digestion
The goodness of dietary fiber in raisins acts as a natural laxative, regularising bowel movements and preventing constipation. Fiber also supports gut microbiome health by feeding beneficial gut bacteria, supporting better digestion, and assimilation of nutrients.
Pro Tip: Soak raisins overnight and consume them in the morning to promote digestion.
Treats Anaemia
Raisins are an impressive source of iron a vital mineral that holds a key role in producing red blood cells and transporting oxygen to all the vital organs in the body. This helps to pump iron reserves in individuals with iron-deficiency anaemia and treats the symptoms related to this condition.
Pro Tip: Have raisins as a standalone snack to combat fatigue caused by low iron levels.
Enhances Dental Health
Although raisins are naturally sweeter, they contain oleanolic acid, a compound that helps prevent the growth of harmful bacteria responsible for cavities and gum disease. The potent antimicrobial actions of raisins support overall oral health.
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Pro Tip: Rinse your mouth well after having raisins to avoid residual sugar buildup.
Strengthens Bones
Raisins are loaded with calcium and boron, the two essential bone-friendly nutrients that help to maintain bones stronger and improve bone density. Boron helps improve calcium absorption and reduces bone loss, which can prevent osteoporosis, especially in postmenopausal women and the elderly.
Pro Tip: Have raisins with other calcium-rich foods like yogurt or almonds for strengthening bones.
Boosts Brain Function
Raisins are a storehouse of antioxidants and polyphenols, which reduce inflammation and oxidative stress in the brain. This may help augment memory and cognitive function, potentially reducing the risk of neurodegenerative diseases like Alzheimer's.
Pro Tip: Add raisins to trail mixes or breakfast cereals to boost memory and brain function.
Manages Weight
Although raisins are high in calories, they have a low glycaemic index and are rich in fiber, promoting satiety and reducing overall calorie intake. They help curb unwanted sugar cravings, making them a healthier alternative to guilt-free snacks.
Pro Tip: Munch on a handful of raisins as a mid-morning snack to avoid overeating at lunch.
Promotes Skin Glow
Raisins are packed with resveratrol, a powerful antioxidant that shields skin cells from damage caused by UV rays and pollution. In addition, vitamin C content promotes collagen production, keeping the skin firm, toned and youthful.
Pro Tip: Consume soaked raisins regularly for glowing and supple skin.
Ways to Incorporate Raisins into Your Diet
Sprinkle raisins into oatmeal, yogurt, or smoothies for a nutritional boost
Mix raisins with nuts and seeds for a wholesome trail mix.
Use them in baking cookies, muffins, or bread for natural sweetness.
Toss raisins into salads for added sweetness and texture.
Blend raisins into rice dishes, pilafs, or curries for extra zest and taste
Drink raisins-infused water on an empty stomach for better digestion and detoxification.
Potential Side Effects of Raisins
Though raisins are nutritious and well-tolerated by most healthy adults, excessive consumption can lead to certain side effects:
Dense in calories excess intake of raisins can lead to unexpected weight gain.
Though raisins are low in glycemic index, consuming excess quantities of raisins can cause blood sugar levels to surge which may result in uncontrolled diabetes.
Eating too many raisins can cause bloating, gas, and diarrhea due to their high fiber content.
Some individuals may be allergic to sulfites used as preservatives in raisins, leading to symptoms like headaches, rashes, or breathing difficulties.
Although raisins benefit oral health, their sticky texture can lead to plaque formation if not properly rinsed off.
Conclusion
Raisins are heaped with vast reserves of nutrients, offering a host of health benefits, from improving cardiac and digestive health to boosting immunity and skin health. Incorporating them in moderate amounts in your daily diet can significantly enhance overall well-being. To reap maximum health benefits, soak raisins overnight before consuming them, as this enhances their nutritional properties and makes them easier to digest.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Association of raisin consumption with nutrient intake, diet quality, and health risk factors in US adults: National Health and Nutrition Examination Survey 2001–2012
Victor L Fulgoni III a,✉, James Painter b, Arianna Carughi c
https://pmc.ncbi.nlm.nih.gov/articles/PMC5642187/
A Comprehensive review of Raisins and Raisin components and their relationship to human health
June 2017Journal of Nutrition and Health 50(3):203
DOI:10.4163/jnh.2017.50.3.203
LicenseCC BY-NC 3.0
https://www.researchgate.net/publication/319062831_A_Comprehensive_review_of_Raisins_and_Raisin_components_and_their_relationship_to_human_health
