Benefits of raisins - Healthier Steps

Traditionally, raisins are shriveled brown, yellow, or purple morsels. They are dried grapes that have been exposed to sunlight or dehydrated by heating. Raisins are generally considered a healthful and delicious food when consumed in moderation. It is a good source of important minerals, nutrients, and energy in the form of sugars and calories. This article is all about raisins. I will discuss “What are raisins?”, “How to use raisins?” “Benefits of raisins,” “How can we make it at home?” And more!

As a snack, raisins themselves are a simple and quick option. As well as topping coconut yogurt or cereal, they can also be added to baked goods, granola, and trail mix. There are several health benefits of raisins.

Raisins are also valued in many religions. For instance, raisin is the fruit mentioned in the Holy Qur’an and the Prophetic (PBUH) Tradition that is healthy for man [1]. For this reason, Muslims believe raisins are valuable.

You can learn all about raisins and the health benefits of raisins by scrolling down:

Also See, Benefits Of Neem, Benefits Of Blueberries, and 8 Surprising Benefits Of Black Rice.

What are Raisins?

Grapes are dried to make raisins for around three weeks. During the drying process, grapes turn a dark brown color, giving raisins their distinctive appearance [2].

Different grape varieties are used to make raisins. There is a difference in taste, color, and size of raisins depending on which grape variety is used.

Traditionally, raisins are made from the white table grape variety in the United States [3].

Nevertheless, raisins are typically made in Australia exclusively from larger grape varieties, including Lexia, Waltham Cross, and Muscat, and, as a result, are often larger than sultans.

In addition to their sweet flavor, raisins are soft and have a dark color. Raisins have different names, which include ‘Kaintha Thratchai/Ular Dhraakshai’ in Tamil, ‘Kishmish’ in Hindi, ‘Unakku Munthiringa or Kismis’ in Malayalam, ‘Vonadraakshe or Ona Drakshi’ in Kannada, ‘Yendu Dhraksha’ in Telugu, ‘Khishmish’ in Punjabi, ‘Khismis or ‘Lal Draksh’ in Gujarati, ‘Manuka or Bedane’ in Marathi, and ‘Kishmish’ in Bengali.

How Healthy Are Raisins?

Raisins are healthier as an alternative to sugary treats and refined sugar sweets. Raisins can be a beneficial addition to a diet. By reducing blood pressure and sugar levels, raisins may lower your chances of getting heart disease.

Raisins contain fiber that reduces low-density lipoprotein (bad) cholesterol to reduce heart strain. Raisins are also an excellent source of potassium [2].

According to research, high blood pressure, stroke, and heart disease are associated with low potassium levels. Today, many people’s diets contain high amounts of sodium, which reduces the healthy potassium level needed by their bodies. In addition to being a low-sodium food, raisins ensure enough potassium intake.

We can assume how healthy the raisins are by knowing which nutrients are present.

Below are the nutritions of raisins.

Nutritions of raisins

Raisins, the dried grapes, are usually obtained from Vitis vinifera plants. Because of this, the nutritional profile of raisins will be similar to that of grapes.

However, exceptions do exist. Raisins and grapes, for instance, both contain antioxidants, but raisins may contain a higher amount. This is due to the drying process preserving the antioxidants. Vitamin C is also considerably reduced during the drying process [1].

An average serving of raisins is about 40-50 grams (g), a small box, or about 1 ounce (oz).

Nutrition facts for a serving around this size are as follows:

Sugars – 28.03 g
Carbohydrates – 34.11 g
Fats – 0.11 g
Protein – 1.42 g
Calories – 129
Dietary fiber – 1.9 g

Additionally, the same serving size contains valuable vitamins and minerals, including:

Vitamin C – 1 mg
Potassium – 320 mg
Sodium – 11 mg
Iron – 0.77 mg
Phosphorous – 42 mg
Magnesium – 15 mg
Calcium – 27 mg

Different researches also support that raisins contain more antioxidants and phenols than other dried fruits [4]. In particular, raisins are high in antioxidants called flavonol glycosides and phenolic acids, and they have an ORAC value of about 3,400. Oxygen radical absorbance capacity (ORAC) is a measurement of the antioxidant value of a food.

Even though the type of antioxidants and the ORAC score of fruit are important, it is equally important that the antioxidants be bioavailable, meaning the body can absorb them. According to the review, raisins contain antioxidants the body can utilize efficiently, so they could be a useful source of dietary antioxidants [2].

After knowing the nutritional value of raisins, let us know about the potential health benefits.

Potential Health Benefits of raisins

Following are some potential health benefits of raisins:

Digestive aid

The consumption of raisins may provide a simple way to maintain a healthy digestive system. They are also good sources of soluble fibers, which help aid the body’s digestion by helping the stool move more easily. This may promote regularity and improve digestion.

It would help if you ate a few raisins every day to keep your stomach healthy. In the presence of water, fibers in raisins expand. Constipation can be relieved because of these work as laxatives on the stomach. Daily intake of raisins also helps maintain regular bowel movements and decrease the number of toxins and waste in the body [5].

Prevent anemia

Adding raisins to a diet may help prevent anemia. Vitamins, copper, and iron present in these foods are essential for developing red blood cells and oxygen transport throughout the body. In addition, iron and B-Complex vitamins can help treat anemia [6].

Prevent too much acidity

In addition to iron, copper, magnesium, and potassium, raisins also contain substantial amounts of beneficial minerals. On the pH scale, these minerals are alkaline or basic. They may help reduce stomach acidity.

There is a good amount of potassium and magnesium in raisins. These nutrients reduce acidity and remove toxins, protecting the body from arthritis, kidney stones, gout, and heart disease [7].

Help Reduce Sexual Weakness

It is also beneficial to consume raisins for sexual health. A substance found in raisins called Arginine increases libido and induces arousal hence helping reduce sexual weakness. Men can benefit from this supplement in treating erectile dysfunction [8].

Reduced risk of heart disease

According to research, raisins may decrease risk factors for cardiovascular diseases, such as blood pressure, compared to other snacks. Because raisins contain a high potassium content and a low sodium content, raisins help the blood vessels relax, so raisins are healthy food for heart patients[9].

Fight against cancer cells

Raisins contain a substance called catechin, which protects the body against free radical activity, which can cause cancer and tumors [10].

Antioxidant compounds are also plentiful in raisins. The body may avoid oxidative damage and free radicals with dietary antioxidants. Many types of tumor growth, cancer, and aging are caused by oxidative damage and free radicals.

Treating Infections

The polyphenolic phytonutrients in raisins provide anti-inflammatory, antioxidant properties [11]. The antibacterial properties in raisins help fight bacteria and lower fever risk. Therefore, it is recommended that you eat a few raisins a day to keep yourself healthy.

Maintain good eye health

Researchers found that raisins are rich in polyphenolic phytonutrients that protect your eyesight by fighting free radicals. As a result of the antioxidants in raisins, the eyes are lowered in risk of free radical damage, which causes sight loss, muscular degeneration, and cataracts. Additionally, raisins contain vitamin A, beta carotene, and A-Carotene. These substances are highly beneficial for your eyes and may protect against eye disorders, such as age-related macular degeneration and cataracts [5]

Raisins Improve skin health

Antioxidants may help prevent skin cells from growing old and aging and prevent damage caused by them. Vitamin C, selenium, and zinc are also found in raisins. This combination of antioxidants and nutrients may help improve your skin’s health [4].

Besides being high in nutrients, raisins are also high in energy and contain low amounts of fat. This contributes to healthy and beautiful skin. A few skin benefits of raisins are given in the list below:

The raisins protect the skin cells from any damage from the inside, unlike topical creams. They contain phenol, an antioxidant protecting the skin, collagen, and elastin from free radical damage. The effects of this help delay the onset of aging symptoms, such as wrinkles, fine lines, and blemishes [12].
The antioxidants boost the skin’s repair system, plump it, and prevent damage. Additionally, they rejuvenate the skin cells and prevent them from sagging.
The substance resveratrol in raisins is highly beneficial in maintaining skin health [13]. This substance purifies the blood by removing toxins and harmful substances. It improves the body’s ability to produce red blood cells as well. Skin becomes shiny, clear, and nourished as a result.
Acidosis, also known as blood toxicity, is a condition that leads to an increase in acidity in the body. This can cause blisters, pimples, and psoriasis. As a result of the magnesium and potassium found in raisins, stomach acids are neutralized. Acidosis can be cured, and the skin will remain healthy and problem-free [14].
The consumption of black raisins speeds up the liver’s detoxification process. The detoxification process helps remove toxins from the body for glowing, clean skin [15].
As well as protecting the skin, raisins also prevent sun damage. Phytochemicals protect our skin cells from damage caused by sun exposure. A rich source of amino acids, raisins promote skin renewal and help protect skin from the sun. As a result, they can help prevent skin cancer [16].
Antioxidants in raisins prevent the body from being damaged by free radicals. [17]. Consequently, the oxidation process is slowed down, and the skin’s DNA is prevented from disintegrating.
The skin’s outer layer is stimulated to produce new cells by vitamin A, and E found in raisins [18]. They aim to make the skin supple and youthful-looking by improving its hydration. Consuming raisins regularly also results in beautiful and glowing skin.

Raisins For The Hair

There are plenty of hair-friendly nutrients in raisins, like vitamin B, antioxidants, potassium, and iron, good for your hair.

Raisins have several benefits for hair, including:

These little treats are very high in iron, necessary for the hair’s health. If you’re deficient in iron, your mane will be dull and lifeless, and you will lose your hair. A diet rich in iron increases blood circulation and stimulates hair follicle cells. This makes the hair healthy and strong. Munch on some raisins daily to increase your iron intake [19].
Raisins contain a high concentration of vitamin C, which facilitates the absorption of minerals. This helps keep hair looking healthy.
The blood vessels are strengthened by consuming a handful of raisins every day. Consequently, the scalp’s flakiness, dandruff, and itchiness will be reduced. Raisins contain resveratrol which inhibits scalp inflammation and cell death, thus preventing hair loss. They also protect from environmental damage that damages the hair.
The consumption of antioxidant-rich foods can prevent hair loss to a large extent. Several antioxidants in raisins promote healthy hair growth by stimulating hair follicles. These antioxidants also enhance healthy hair growth cells.
Raisins contain many nutrients that are beneficial to hair health. Raisins contain vitamin C, which helps maintain collagen, the connective tissue of the follicle. Vitamin C is necessary for hair growth. Furthermore, vitamin E prevents free radicals from attacking hair follicles by strengthening the cell membranes.

For your dental and mouth care

There is a phytochemical called oleanolic acid in raisins, which is essential to maintaining healthy teeth and preventing decay, cavities, and brittleness. The presence of raisins in the mouth prevents bacteria growth that may lead to dental problems. They also contain adequate amounts of calcium, which helps prevent teeth from peeling or breaking. The boron in raisins is good for reducing germ build-up in our mouths [20].

To manage your weight

These raisins are your best friend whenever you’re struggling to gain weight. You get a lot of energy from raisins since they contain fructose and glucose. In addition to making you gain weight, raisins will not increase your cholesterol levels [21].

For good bones

Raisin is also a good source of calcium, which may benefit bone health. Raisins also help prevent arthritis and gout [22].

Lower blood sugar

According to a study, raisins may help lower a person’s blood sugar levels compared to other snacks [23]. Although raisins contain a higher concentration of sugars than fresh fruit, raisin consumption compared to other processed food decreased hemoglobin a1c, which is a measure of blood sugar control.

Therefore, raisins could be an excellent choice to satisfy your sweet tooth.

Can you make your raisins?

The raisins are formed when a grape’s moisture is removed. Typically, raisins are made from seedless grapes, although most grapes can be used to make raisins.

Some people prefer homemade raisins to store-bought raisins, even though these are generally all-natural and inexpensive. Fortunately, making raisins with an oven or food dehydrator is simple.

You can make raisins in a dehydrator or oven by following these steps:

Pick out any damaged grapes after thoroughly washing them grapes.
Use a colander to drain the extra water.
The grapes should only be cooked for a minute, just long enough to soften the skin.
Remove all excess moisture from the grapes and strain them again.
Pour the grapes into a baking tray or a dehydrator tray lined with oil.
The grapes should be cooked at 225°F for about 3 hours in an oven.
Dehydrate for about 24 hours at 135°F or until the excess liquid has evaporated.
If you have any uneaten raisins, keep them in an airtight container.

How to use raisins?

Many diets benefit from the addition of raisins. Enjoy them alone or in a variety of ways, including:

As a topping for the fresh green salad
As a topping for a cooked broccoli coleslaw or salad
Sprinkled over oatmeal and other breakfast cereals
Added to spiced rice dishes and curries
To add sweetness without refined sugar to baked goods and pancakes.

Raisin Recipes

Are there risks of eating raisins?

In general, raisins are good for you, but there are some times when they might not be ideal as a snack.

Consuming large quantities of raisins, for instance, might be too high in calories for people trying to lose weight. The calories in a single raisin are the same as those in a grape, but raisins are much smaller in size. You may easily consume too many calories by eating raisins.

Another concern with eating too many raisins is that they may increase your soluble fiber intake. Too much fiber can lead to digestive upset, such as cramps, gas, and bloating. Having too much fiber can even cause diarrhea. However, you should note that eating a significant amount of raisins will only produce this effect since raisins don’t contain excessive fiber levels.

Finally, people are prone to choking due to their small size, and small children should avoid raisins and choose fresh fruit instead.

In general, raisins are safe when consumed in moderation.

Summary

Raisins are an easy way to add fruit, antioxidants, and healthful nutrients to the diet. Eating raisins regularly may help keep the body healthy and prevent certain illnesses.

It is important to eat raisins in moderation, however, since raisins are high in sugar and calories, which are an important factor for people trying to lose weight.

As a whole, raisins are a healthy food that is a great addition to many diets.

References

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