Raisins are dried grapes, which contain a high degree of nutritional value. In this article, we have listed the health and nutrition benefits of eating raisins.

Benefits Of Raisins

Raisins can be defined as grapes that have been dried and have a sweet taste, with a wrinkly texture. Often known as nature's candy, they are counted amongst the most nutritious dried fruits in the whole world. Raisins are cholesterol-free, low in sodium, high in fiber and totally fat-free. Apart from that, they contain a lot of vitamins and minerals, making their nutritional value very high. Raisins are the best source of quick energy, as they contain 70 percent pure fructose, which gets digested by the body easily and gives instant energy. Raisins have rich content of iron and are extremely beneficial for the people suffering from anemia as the iron effectively boosts the hemoglobin content of the blood. Apart from this raisins are also good for those who want to gain weight. Likewise there are a number of other health and nutrition benefits of eating raisins, some of which have been listed in the following lines. Read and come across numerous health and nutrition benefits of eating raisins.
Nutritional Value per 100g of Raisins

299 Kcal
79.18 g
3.07 g
Total Fat
0.46 g
0 mg
Dietary Fiber
3.7 g
5 µg
0.766 mg
Pantothenic acid
0.095 mg
0.125 mg
0.106 mg
Vitamin A
0 IU
Vitamin C
2.3 mg
Vitamin E
0.12 mg
Vitamin K
3.5 µg
1 mg
749 mg
50 mg
0.318 mg
1.88 mg
7 mg
0.299 mg
101 mg
0.6 µg
0.22 mg
0 µg
0 µg
0 µg

Health & Nutrition Benefits of Eating Raisins
  • Having antioxidant properties, raisins help keep the blood clean and flowing, by getting rid of all the impurities.
  • Raisins are believed to be good for bone density and have been associated with lower risk of osteoporosis in women.
  • It has been found that raisins are rich in oleanolic acid, a phytochemical which is extremely effective in preventing tooth decay, cavities, brittleness of teeth etc. It has also been found to be beneficial in the prevention of growth of Streptococcus Mutans and Porphyromonas Gingivalis, species of bacteria which are responsible for several dental hazards. The rich calcium content in raisins makes tooth stronger. The boron in raisins effectively prevents the growth of germs in the mouth as well.
  • Raisins have been found to have polyphenolic phytonutrients which are effective antioxidants and are extremely beneficial for the eyes. Medical research has established that these antioxidants can prevent harms inflicted by the free-radicals including macular degeneration, weakening of vision with age and cataract etc. Apart from this, raisins have also been found to have a very rich content of vitamin-A, A-Beta Carotene and A-Carotenoid, which are extremely important for the good health of human eyes.
  • Raisins are a good source of fiber and can help cure constipation. For the purpose, boil raisins in a saucepan of water, strain the liquid and drink it.
  • Raisins also contain Catechin, a phenolic anti-oxidant which can be extremely beneficial in the prevention of tumor and cancer of colon. The fibers present in raisin plays a crucial role in the excretion of bile from the body, which in turn burns cholesterol and ensures good cardiac health.

Buying & Storing Tips For Raisins

  • It is always advisable to buy raisins, which are sold in transparent container so that you can be assured about their quality and make sure that you don’t buy moist raisins. It is always better to buy raisins which are sold in sealed, opaque container. The container should always be perfectly sealed. Raisins should be consumed within six months to get maximum benefits. Make sure you store your raisins in an airtight refrigerator to prevent them from drying out.
Additional Tips
Make sure you store your raisins properly. If in case your raisins have dried then pour them in a bowl of hot water and keep aside for a few minutes, before using them in your recipe. You can also use the water in your recipe.
How To Enjoy Raisins
  • Raisins can be used in homemade granola. You can also add raisins to your cereal.
  • Raisins can also be used in baked delicacies. You can add them to bread, muffins and cookies.

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