Raisins are sweet and rich in fiber, nutrients, and antioxidants. These are filled with sugar and calories, but highly beneficial for our health. These are the dried grapes that have been dried under the sun or by dehydrators. This delicious snack is widely used in many different ways, such as baking, brewing, or cooking. There are several health benefits of raisins, and we are about to explore the 7 health benefits of adding dried raisins to your diet.
Raisin Nutrition Facts
Let’s first consider what raisins have to offer us before we dive into the health benefits of raisins. A 165g packed cup of raisins will include the following-
Calories 508, proteins 3.0 g, fats 0.5 g, carbohydrates 123.1g, fiber 11.2 g, calcium 40.6 g, iron 3.76 mg, magnesium 43.5 mg, potassium 1196.25 mg, and vitamin C 7.83 mg.
List of 7 Health Benefits of Adding Dried Raisins to Your Diet
Adding Raisins to your diet is highly beneficial for our health. Here are 7 of them:
1. Rich in Nutrients
Raisins are packed with numerous vital nutrients for our good health. They are rich in fiber, preventing constipation. It contains vitamins and minerals, including potassium, magnesium, and iron. Potassium helps to regulate healthy blood pressure, heart rate, and muscle functions. Magnesium keeps our bones healthy, and iron plays a crucial role in producing red blood cells (RBCs) in our body. Dried Raisins are rich in antioxidants that reduce cell damage and prevent the onset of life-threatening diseases such as cancer.
2. Improve Digestion
As we discussed above, raisins are rich in fiber that promotes a healthy digestive system. It improves bowel movements and prevents constipation. Raisins are filled with natural sugar which is highly beneficial for overall gut health. It increases the absorption of nutrients in our body and gives us an efficient digestive experience.
3. Promote Bone Health
Raisin contains calcium, magnesium, and boron that promote healthy teeth and bones. Calcium and magnesium support bone formation, preventing osteoporosis. If you add 3-5 dried raisins to your daily diet, you bless your bones with immense strength. Boron is a trace mineral essential for the metabolism of calcium and magnesium. Raisins also help in the production of estrogen and testosterone hormones, which play an important role in promoting bone health.
4. Boost Energy
High carbohydrate content, like glucose and fructose in dried raisins, makes it an effective source of energy. Our body easily absorbs these natural sugars and gives a quick energy boost. After a hard physical activity, raisin is an ideal snack to prevent fatigue.
5. Support Heart Health
By reducing inflammation and lowering blood pressure, Raisins help to promote heart health. The presence of antioxidants in dried raisins protects the heart from stress and keeps blood vessels relaxed. Some dietary fibers help to maintain a normal cholesterol level and support cardiovascular health.
6. Aid in Weight Management
You can grab raisins as daily snacks if you are trying to manage your weight. These small dried fruits are packed with healthy fibers and proteins that help you feel full for a long time. Though raisins are low in fats and calories, high consumption is never safe for weight management. Add 3-5 raisins to your daily diet.
7. Helps to Maintain a Healthy Blood Sugar Level
Dried raisins have a low glycemic index and prevent a rapid increase in blood sugar level. It becomes a healthy snack for people with diabetes as it helps in the slow absorption of sugar in the bloodstream.
How can you add raisins to your daily routine?
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You can use soaked raisins in water overnight, which helps improve digestion.
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You can drink water in which raisins were soaked overnight.
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Raisins can be taken with other nuts for taste and health benefits.
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Take a handful of raisins with milk.
Some Frequently Asked Questions (FAQ)
1. Are raisins good for skin health?
Yes, antioxidants like polyphenols, resveratrol, and vitamin C are present in raisins in good amounts that protect skin cells and purify blood.
2. Are raisins good for oral health?
Raisin has acids that help suppress the growth of harmful oral bacteria responsible for cavities and gum disease.
3. Can I eat raisins on an empty stomach?
Yes, eating soaked raisins daily in the morning helps to improve digestion and remove toxins from our bodies.
4. Are raisins good for kids?
These are healthy alternatives to candy, but you need to be extra careful to avoid choking in toddlers, as these are sticky in texture.
5. Do raisins spoil or expire?
If you store raisins in a cool and dry place inside an air-tight container, they can last up to 6-12 months. A refrigerator can extend its shelf life further.
Conclusion
Raisins are delicious and have many health benefits as they are packed with a wide range of vital nutrients. These are also called Kishmish and are made from dried grapes. Raisins play a significant role in health and overall well-being. We explored 7 Health Benefits of Adding Dried Raisins to Your Diet, but always remember moderation is key, never consume more than 30 to 40 gms of dried raisins in a day. Overintake of anything always brings side effects, so use the best way to eat them and live a healthy lifestyle.