Black Raisins Nutrition Facts
Black raisins offer valuable nutrients. A 100-gram serving of black raisins offers 299 calories and contains 3.3 grams of protein, 79.3 grams of carbohydrates, and 4.5 grams of dietary fiber. The raisins are low in fat and contain natural sugars that include 30.5 grams of glucose and 34.7 grams of fructose. Black raisins also contain reasonable amounts of essential minerals like calcium, iron, magnesium, phosphorus, and potassium. Further, they are low in sodium and contain small amounts of vitamin C and niacin (1). Who Can Use It? Most people can consume it as a part of a balanced diet. How Often? Consuming black raisins in moderation as part of a healthy diet is safe. Caution Avoid eating black raisins if you have grape allergies or are a diabetic.
These nutrients in black raisins offer important health benefits. Learn more about them in the following section.
Benefits Of Black Raisins For Skin
If you want to stop the signs of aging even after reaching your late thirties, consuming black raisins regularly would be a great choice for you. Here is why this fruit is beneficial for your skin:
1. Keep Your Blood Free Of Impurities
Flawless skin is something that each and every girl desires. But it often becomes hard for us to keep our blood free from toxins, waste materials and a number of other impurities, which eventually result in dry, acne-prone, unattractive facial skin. This is where the importance of black raisins comes to the fore. Being an excellent source of natural antioxidants, they accelerate the functions of the liver and the kidney. Furthermore, they eliminate damaging free radicals from our body and detoxify it completely. All these are helpful for getting clean and clear skin.
2. Delay Premature Aging
Black raisins are high in antioxidants as well as essential phytochemicals. Both these compounds are capable of protecting our skin cells from potential damage caused by long time exposure to the sun, excessive pollution, and so on. As they can prevent the disintegration of Deoxyribonucleic Acid (DNA) of our skin cells by combating free radicals, our immunity goes high and the elasticity of our muscle fibers gets boosted largely. Consequently, we can avert premature ageing effectively.
3. May Enhance Skin Glow
Much anecdotal evidence suggests that regular consumption of black raisins improves blood circulation and provides key nutrients that support skin health, giving it a natural glow. Antioxidant-rich black raisins protect against oxidative stress that is infamous for causing dullness and premature aging. These antioxidants support the preservation of skin suppleness, prevent damage to skin cells, and give the look of younger skin.
Benefits Of Black Raisins For Hair
How many of us are tired of frequent hair fall or untimely graying? Many of us, right? Black raisins can come up as one of the best solutions for these issues. Have a look:
3. Reduce Thinning Of Hair
Say ‘NO’ to hair loss with black raisins. These small yet powerful fruits are full of iron, which is a vital and essential nutrient for our body. When it comes to keeping our circulatory system healthy, the importance of iron cannot be ignored. Conversely, a sound circulatory system is essential for maintaining the blood circulation throughout the scalp, stimulating the hair follicles, and preventing hair fall.
4. Prevent Premature Graying Of Hair
You can put a stop to the untimely graying of your hair by incorporating black raisins in your daily diet. They are not only full of iron, but also contain a large amount of Vitamin C that facilitates the fast absorption of the mineral and provides proper nourishment to the hair. Therefore, consuming black raisins is very helpful for keeping up the health as well as the natural color of our hair.
Benefits Of Black Raisins For Health
Apart from enhancing our beauty, black raisins also offer quite a lot of benefits for our health. Below are some of the major health advantages of the fruit:
5. Reduce Bad Cholesterol Levels
Black raisins contain no cholesterol. Rather, it helps curb the adverse effects of Low Density Lipoproteins (LDL) or so called ‘bad’ cholesterol found in our body. Researchers have proved that black raisins comprise lots of soluble fiber, which is basically an anti-cholesterol compound. It transfers LDL from our bloodstream to our liver and facilitates its elimination from our body. Polyphenols, the special class of organic antioxidants present in black raisins, also help in bringing the levels of cholesterol down in our body by restraining various cholesterol-absorbing enzymes.
6. Keep Anemia At Bay
People who have acute anemia can also immensely benefit from eating black raisins and dry grapes. The iron content of these fruits is known to be much more than several other iron-rich fruits and vegetables. And, iron is essential for the production of red blood cells. It means, if you make the consumption of black raisins a habit, you can easily meet the recommended daily intake of dietary iron and keep anemia at bay (2). Additionally, anecdotal evidence suggests that the intake of black raisins may help treat the symptoms of anemia like shortness of breath, fatigue, and pale skin. However, limited scientific data is available in this regard.
7. Keep Blood Pressure Under Control
High blood pressure or hypertension can cause significant health complications. Make sure that you are consuming black raisins every day in the morning. These are rich in potassium, the most effective mineral which can lower the level of sodium in our body considerably. As sodium is the main culprit in increasing our blood pressure, keeping it in check is important for averting serious consequences. Hence, add black raisins to your daily intake of fruits to stay away from cardiovascular diseases.
8. Help Manage Osteoporosis
Besides potassium, black raisins also hold a fair amount of calcium. Being the most crucial constituent of our bones, calcium plays a key role in maintaining the health of our skeletal system. Lack of this mineral can result in severe bone disorders like osteoporosis. However, black raisins can increase the level of calcium in our body and help us treat these diseases successfully.
9. May Help Improve Memory
Black Corinth raisins (Vitis vinifera L.) are rich in anthocyanins, flavonoids, and polyphenols that help reduce lipid peroxidation damage in the brain. This, in turn, helps improve memory and learning. The flavonoid content also reduces damage by neuroinflammation and helps improve cognitive function (3). Another study published in Free Radical Biology And Medicine revealed that black grapes contain antioxidant polar phenolic compounds that exhibit neuroprotective properties that help improve symptoms of Alzheimer’s disease (4).
10. May Improve Gut Health
Corinthian currants are rich in polyphenols that are known for their antioxidant properties (5). These have been studied for their potential to influence gut microbiota. They are also rich in dietary fiber, which can act as a prebiotic and may help maintain a healthy gut microbiota balance. However, more studies are needed to understand this benefit of black raisins.
Side Effects Of Black Raisins
Black raisins are generally considered safe when they are consumed in moderation. But their excess intake may cause some adverse effects. Too much consumption of black raisins may lead to weight gain because of their high sugar content. They may also increase the risk of diabetes. In some cases, they may cause diarrhea. However, there is limited scientific evidence to prove these claims. If you experience any side effects after consuming black raisins, stop eating them immediately and consult a doctor. Image source: 1 What is the best time to eat black raisins? Olesya Wilson, Certified Nutritionist, says, The best time to eat any fresh or dried fruits is between meals or as a snack substitute for a larger meal. This allows your digestion to metabolize them as quickly as possible before they can start rotting inside your body and start to ferment.” Can we soak almonds and raisins together? Olesya opines, “I would recommend soaking them separately so that the tannins and other toxins removed during the soaking process are reduced as much as possible. Once soaked, they can be consumed at the same time.” Do black raisins increase blood sugar? According to Olesya Wilson, “Raisins are relatively high in natural sugars and will increase blood sugar. They also have a good amount of fiber, which helps regulate how quickly the sugar is absorbed by your body.” Can black raisins support weight loss? Yes, if consumed in moderation as part of a balanced diet, black raisins may help in weight loss. Because of their high fiber content, they keep you satiated and lower the total caloric consumption. Black raisins are a nutrient-dense option that satisfies the desire for something sweet. However, there is limited scientific evidence to prove these claims. Can we eat black raisins directly? Yes. But soaking black raisins in water overnight and consuming them early in the morning is considered to be a very healthy option over direct eating. How many raisins should I eat in a day? There is no documented dosage level available for raisins. However, consumption of 4 servings per week (one serving of 40-50 g) is considered safe. What happens if we eat soaked raisins daily? Raisins benefit your health in many ways, especially intake of soaked black raisins helps in weight loss, strengthens bones, improves digestion, is great for your bones, and prevents anemia. Is it good to drink soaked raisin water every day? Yes. Drinking soaked raisin water may help improve digestion problems like constipation and improve bowel movements. Do raisins increase sperm count? Raisins contain arginine that may help improve sperm motility (6). Therefore, they may help improve sperm count and fertility. Can I eat raisins at night? Since raisins contain high fiber and low water content, it is best to avoid consuming them at night. They may otherwise cause digestive issues like bloating and constipation. Can black raisins delay periods? No, black raisins cannot delay periods.
Illustration: Amazing Benefits Of Black Raisins For Skin Hair And Health
Discover 8 amazing reasons why black raisins are a must-have in your diet! Learn about the health benefits of this superfood by watching the video below.
