This article discusses the benefits of raisins and how to use them for maximum benefits. So, let’s take a look at why raisins are good for you. Scroll down and check out the health benefits of raisins: What Are Its Benefits? May aid in weight loss, enhance skin health, and boost hair growth. Who Can Consume It? It is safe to consume in moderation for all adults. How Often? It can be consumed daily in moderation. Caution Consume it in moderation as the dense nutrient content of raisins can cause side effects such as unwanted weight gain.
1. Help In Digestion
Having a few raisins every day is good for your stomach. Raisin is a fiber-rich food. Fiber starts to swell in the presence of water and gives a laxative effect to the stomach and helps in relieving constipation. Also, daily intake of raisins keeps the bowel movement regular and the fibers help to keep toxins and waste products out of the system (1).
2. Reduce Acidity
Raisins contain potassium and magnesium in good levels. These help reduce acidity and help remove the toxins from the system, preventing diseases like arthritisi Inflammation of one or more joints in the body that causes pain and stiffness and worsens in old age. , gouti A condition that causes persistent inflammation and affects several joints, especially those in the hands and feet. , kidney stones and heart diseases (2).
3. Help Against Anaemia
Raisins have a good amount of iron content and B-Complex vitamins in them which help to treat anemia (3). The copper content in raisins also helps in the production of red blood cells. A study showed that anemia is common in older individuals, especially those over the age of 85, affecting more than 20% of them. In nursing homes, 50-60% of people have anemia. In the elderly, about one-third of anemia cases are caused by nutritional deficiencies, such as iron, folate, or vitamin B12 deficiency. Mild iron-deficiency anemia is commonly observed in women of childbearing age due to inadequate iron intake in their diets and monthly blood loss during menstrual cycles.
4. Help Prevent Cancer
An antioxidant named catechins present in raisins helps protect the body against the free radical activity that can cause tumors and colon cancer (4).
5. Help Treat Infections
Raisins contain polyphenolic phytonutrients, which are well-known as anti-inflammatory antioxidants (5). They exhibit antibacterial properties that help lower the risk of fever and kill the bacteria. Thus, having a few raisins a day can keep you safe from cold and other such infections.
6. Help Reduce Sexual Weakness
Consumption of raisins is also good for your sex life. Raisins contain an amino acid named Arginine which increases libido and induces arousal. It is good for men and is used to treat erectile dysfunction (6). Also, the added energy boost of the raisins helps your conjugal life. Remember the tradition in India where the new bride and groom are given a glass of milk boiled with raisins and saffron? This is an age-old practice that validates the effectiveness of raisins.
7. For The Eyes
Raisins are found to be rich in polyphenolic phytonutrients which are antioxidants that help in keeping your eyesight strong. The antioxidants in raisins help improve eye health by reducing the free radical action that weakens the vision and causes macular degeneration as well as cataracts. Also, raisins have vitamin A, beta-carotene, and carotenoids, and they are super good for the eyes (7).
8. For Your Mouth And Dental Care
Raisins contain oleanolic acid which is one of the phytochemicals which is essential to keep your teeth safe from decay, cavities as well as brittle teeth. Raisins prevent the growth of bacteria in the mouth to keep the teeth in good shape. As they contain calcium in good quantities, they also prevent the teeth from peeling away or breakage. The boron present in raisins is good for keeping germ build-up in the mouth low (8).
9. For Your Weight Management
If you are desperately trying to gain weight, then these raisins are your best friends. Raisins are rich in fructose and glucose and give you loads of energy. They will help you gain weight without accumulating bad cholesterol (9).
10. For Good Bones
Raisins also contain good amounts of calcium which is good for bone health (10) (11) (12). They help you from arthritis and gout.
11. For Improved Brain Function
Raisins are a rich source of powerful antioxidants such as polyphenols, tannins, and phenolic acids. An animal study found that consumption of a diet rich in black raisins increased the level of antioxidants in the body, which significantly improved spatial memory and cognitive and motor functions in aging rats (13). Additionally, the vitamin C content in raisins helps boost immune system support (14), (15). Let us take a look at the benefits of eating raisins for your skin.
Raisins For The Skin
Raisins are a nutrient-dense food that gives high energy and contains low fat. These improve skin health and keep it beautiful. Following are some benefits of raisins for the skin:
Raisins For The Hair:
Raisins contain plenty of hair-friendly nutrients like vitamin B, iron, potassium, antioxidants, and zinc content, all of which are required for improving the condition of the hair (24), (25). Some of the benefits of raisins for the hair include the following: These benefits can be attributed to raisin’s rich nutritional profile. Learn more about it below.
Nutrition Profile Of Raisins
A 100g of raisins contains the following nutrients (28): To reap the benefits of this nutritional ingredient, it is important to learn how to choose the best variety and store them properly. Find out more in the next section.
Selection And Storage
Packed or canned raisins are available in the local grocery store throughout the year. Several brands and grades of raisins are available, so always buy raisins of good quality.
Raisins are available in small serving-size boxes and large containers. Try to purchase raisins that are sold in transparent containers, or loose, so that you can check their quality. While buying packaged raisins, make sure that the container is properly sealed and is not tampered.
Substandard and low quality raisins have thin flesh and very poor taste. Buy raisins that are plump in appearance and are not very shriveled.
Avoid buying old stocks and those that have molds, excess moisture or are rotten as this will affect their appearance and edibility.
Shake the box or container and avoid buying boxes that rattle loudly as this indicates that the raisins have dried out.
Raisins are best consumed within six months from the date of purchase.
Proper storage is very important for maintaining the freshness and the quality of raisins.
Raisins are ideally kept in a cool and dry place. They stay fresh for more than two months if kept in an airtight container and will last even more if stored in a refrigerator.
Refrigeration is recommended if you are preserving the raisins for later consumption. You can store them in the refrigerator for up to one year and in the freezer for up to two years. Prolonged cold storage may result in the crystallization of the sugar content of raisins.
To prevent the crystallization, transfer the raisins from the container to an airtight storage bag and press out the air as much as possible. Seal the bag properly and place it in the refrigerator or the kitchen cabinet. This will prevent the raisins from crystallizing or turning stale. You can even soak them in warm water to dissolve their crystals.
Carrie, a blogger, shares a simple yet effective way to keep raisins fresh. Divide your raisins into four Ziplock baggies, removing the air, and store them in the original raisin box. She says “At this point (if sticky stuff weirds you out like it does moi) you might want to wash out the raisin box, since it will have sticky raisin residue on it. Then stuff in the four baggies of raisins. That way you only have to open 1/4 of the “box” of raisins at a time and all the remaining raisins will stay super fresh until you need them (i)”.
Uses Of Raisins
Fresh and properly stored raisins do not require any special attention before eating or using them in a recipe. Raisins can be enjoyed alone or can be combined with other dry fruits like dates, almonds, apricots and prunes for a healthy snack. They taste best when taken with warm milk. You can add raisins to your breakfast cereals, homemade granola or sprinkle on a bowl of oatmeal. You can also keep them in your purse or bag for a healthy on-the-go snack. If the raisins have dried out, place them in a bowl filled with hot water for a few minutes. You can use this raisin-infused liquid for preparing a side dish. Use soaked raisin on top of a chicken dish or layer it with plain yogurt to make a dessert parfait. Their sweetness and texture makes them a great addition to poultry stuffing. Raisins are used extensively in salads and are added to curries in some cuisines. They go well with most of the baked foods and are a sought after item in the confectioneries. They are added in muffins, cookies, biscuits, pies, and cakes. They are also used in the preparation of jams, jellies and puddings. Commercially grown raisins are even treated with sulfur dioxides to extend their shelf life and prevent oxidation and bleaching of colors. This can cause adverse reactions, especially in people who suffer from asthma and are sulfite sensitive. So, consider buying organic raisins if you’re sulfite sensitive.
Side Effects Of Raisins
Eva De Angelis , Dietitian Nutritionist, says, “Like most fruits and dried fruits, raisins are generally safe and healthy. They are high in fiber, antioxidants, and potassium, with a bit of protein. Yet, if you are watching your calorie intake, be aware of how many raisins you eat. They can quickly add up in terms of energy and sugar.” Julianna Coughlin, MS, RD, LDN, notes, “They are a concentrated source of sugar.” Eva continues, “While they are high in fiber, they contain more sugar than grapes due to dehydration, so people with diabetes or who struggle with blood sugar control should limit their intake. In fact, sugar accounts for nearly 70% of the weight of raisins. As a result, eating too many at once will cause blood sugar spikes. This is especially significant for people with diabetes, who should limit their raisin intake to no more than 30 grams per time.” She adds, “I recommend taking no more than a small handful of raisin, about 30 grams or 1 oz. To help with portion control, I like to include raisins in my homemade mix trails with unsalted nuts or add them to porridge or yogurt.” She further adds, “Another thing to keep in mind is that because raisins are so small, they may be unsafe foods for small children or people who have difficulty swallowing.” Do raisins have Omega 3? Check out the infographic below to know about the most important benefits of raisins.Illustration: StyleCraze Design Team Julianna says, “No, omegas 3 and 6 are only found in foods that contain fats, raisins are fat-free.” Which raisin is best black or yellow? Eva says, “Both types are nourishing foods to include in our diet. I like to add either one to yogurt, salads, mix trails, or saute for a subtle sweet flavor.” How many raisins should you eat in a day? The recommended daily intake of raisins for adults is 1.5- 2 cups a day (19). What is the best time to eat raisins? The best time to eat raisins (soaked) is early morning, on an empty stomach. Can I eat raisins without soaking? You can eat raisins without soaking them. But soaking and consuming them will enable you to enjoy the raisins’ benefits to the fullest.
Illustration: Amazing Benefits Of Raisins You Should Definitely Know About
Experience the delightful flavors and incredible health benefits of raisins. Indulge in this captivating video as it unveils the top 10 reasons why incorporating this dried fruit into your daily diet can enhance your overall well-being.
