Benefits of eating Raisins

An overview

     Raisins are an extremely delicious and widely popular variety of dry fruits. They are obtained by drying grapes either in the sun or in driers such that they turn golden, green or black in colour. The raisins that you usually find in stores year round are made from Thompson seedless grapes. They develop a natural brown color when dried in the sun.

     They can be eaten raw or used in cooking, baking and brewing. They are widely used in cultural cooking in desserts, cookies, pies, puddings as well as savoury dishes. Raisins are a compact powerhouse of nutrients and minerals which help maintain and improve several body functions
Their crinkly look might not appear pleasing to many, but they are one of the healthiest snacks around.

     In fact, they are a suitable alternative to candies and chocolates because of their delicious sweet taste. Raisins are good for the bones thanks to their calcium content. The polyphenolic antioxidants in raisins lower blood pressure and levels of harmful lipids, while the iron in them reduces the risk of anemia. The drying process often removes a major portion of the vitamins. However, the protein, sugar and fat content remains comparable.

     Raisins, like dried apricots figs, and prunes, are dense sources of energy, vitamins, minerals, and antioxidants. Additionally, they packed with many health benefiting polyphenols antioxidants, dietary fiber and other phytonutrients.

    Raisins are dense sources of minerals like calcium, iron, manganese, magnesium copper, fluoride and zinc. Copper and manganese are an essential cofactor for the antioxidant enzyme, superoxide dismutase. 100 g provides 23% daily requirement levels of iron.

Health Benefits of Raisins

 1. Relieves Constipation
Foods that are rich in dietary fiber have been known to ease bowel movement. They add bulk to the digested food, making it move smoothly through the intestines. Raisins are loaded with fibres, which swells when they absorb water and effectively provide relief from constipation. Regular intake of raisins help regularize bowel movement as the fibres remove the toxins and wastes from the gastrointestinal tract. Ayurveda recommends having soaked raisins blended in water to relieve constipation.

2. Prevent Cancer
Raisins contain high levels of polyphenolic antioxidants called catechism. An antioxidant named catching present in raisins helps in protecting the body against the free radical activity that can cause tumors and colon cancer Thus, including raisins in your diet is an effective way of preventing the formation of cancer cells. The phenolic compounds found in raisins, especially in currants and sultanas, can kill and inhibit the growth of gastric cancer cells.

3. Anemia
Raisins are a rich source of iron and copper as well as B complex vitamins which are vital for the formation of red blood cells. The copper present in raisins also helps in the production of red blood cells. Regular consumption of raisins helps cure iron deficiency anemia and promotes blood clotting during wound healing. These tiny dry fruits are part of the recommended dietary supplement for anemia by the National Heart, Lung and Blood Institute.

4. Bones Strong
Calcium is what makes your bones hard, and you need to make sure your diet gives you enough of it. Raisins not only provide calcium but also contain the micronutrient boron which helps in calcium absorption.

5.  Fights Tooth Decay
Raisins can also help you keep your teeth strong and healthy. Raisins contain a photochemical called oleanolic acid which provides protection against tooth decay, cavities and teeth brittleness. Raisins contain a photochemical known as oleanolic acid which has antibacterial properties. Research has shown that oleanolic acid prevents the growth of common bacteria which cause cavities and tooth decay.

Besides, raisins are rich in calcium which prevents breaking or peeling away of teeth and enamel and makes them stronger. Boron present in raisins prevents the growth of germs as well as whitens the 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.

6. Eye Health
The polyphenolic phytonutrients contained in raisins are good for ocular health as they protect your eyes from damage by free radicals, thus preventing macular degeneration, cataracts and age related weakening of vision. They also contain significant amounts of beta carotene, vitamin A and carotenoids which improve eyesight and keep your eyes pure and sharp. The antioxidants in raisins help in protecting the eyes by reducing the free radical action that weakens the vision and causes muscular degeneration as well as cataract.

7. Hypertension
Raisins are rich in iron, potassium, antioxidants and B-complex vitamins, which help to maintain normal blood pressure. The high level of potassium and absence of sodium make raisins ideal food for a heart-healthy diet.

8. Heart health
Regular consumption of raisins provides protection against heart disease. By lowering cholesterol as well as triglyceride levels, raisins improve the overall condition of your heart, thus lowering the risk of strokes, hypertension and heart attack.

9. Clear Skin
Being loaded with antioxidants, raisins help to maintain healthy and glowing skin. They contain resveratrol, a powerful antioxidant that slows down the ageing of the skin cells. The antioxidants in raisins speed up the skin repair system, plump out the skin and prevent it from damage. They also rejuvenate the skin cells and prevent sagging of the skin. Consumption of black raisins accelerates the functions of the liver to detoxify the body . This helps flush out the toxins from the body to get a clean and glowing skin.

10. Healthy hair
Raisins are a good source of iron, vitamin B complex, potassium and antioxidant, which play an important role in making your hair healthy, shiny and nourished. Raisins contain a large amount of vitamin C which facilitates the absorption of minerals and provides nourishment. This helps maintain the natural colour of the hair. Consuming foods rich in antioxidants can prevent hair loss to a great extent. The antioxidants in raisins prevent hair damage by stimulating healthy hair follicles. They also promote healthy cells essential for hair growth.

11. Helps to treat Infection
Raisins contain polyphenolic phytonutrients, which are well known as anti-inflammatory antioxidants . They exhibit antibacterial properties that help lower the risk of fever and kill the bacteria. Raisins helps to treat Infection

12. 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. It is also beneficial in treating erectile dysfunction as well as increasing sperm motility and chances of conception. Regular consumption of raisins can cure issues of sexual endurance.


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