Whether you’ve been affectionately called kishmish by your grandmother or have grabbed a few raisins and almonds before getting onto the school bus—raisins are ubiquitous. Here’s an article disclosing all the nutritional benefits of this tasty and convenient snack.
Disclaimer: Showing this to your mother might prompt her to say ‘I told you so’!
Raisins benefits: help keep your heart healthy!
Dietary fiber found in raisins is known to decrease levels of low-density lipoprotein (LDL) better known as bad cholesterol. Additionally, raisins are rich in the nutrient potassium which helps reverse the health hazards of the high sodium content in our food. Potassium regulates blood pressure and reduces strain on the heart. Studies show that lower potassium levels in our bodies are linked with an increased risk of stroke and heart disease.
Raisins aid in digestion:
Roughly 22% of Indian adults and almost 30% of Indian children suffer from constipation. If you’d like to regularize your bowel movements, having a few raisins daily can help. Nutritional facts of raisins: 1 cup or 165gm of raisins contains roughly 11gm of fiber. Fiber helps in digestion and adds bulk to your stool, thereby helping in the prevention of constipation.
Raisins may prevent anemia:
The benefits of raisins don’t end here. They are an excellent source of iron which is an essential mineral and a major component of hemoglobin. Hemoglobin is the substance in red blood cells that carries oxygen from your lungs and transports it throughout your body. Iron is also a major component of myoglobin, a protein that supplies oxygen to the muscles.
If you don't have enough iron, your body can't produce sufficient healthy oxygen-carrying red blood cells which lead to anemia. Its most common symptom is fatigue which is caused by oxygen not reaching different parts of your body.
Half a cup of raisins contains 1.3 milligrams of iron which is roughly 7% of the daily requirement recommended for adult females and 16% for adult males.
Raisins keep your bones healthy:
Raisins’ benefits include a high calcium content which is essential for strong bones and teeth. Additionally, raisins also contain a high amount of the trace element Boron which aids in the absorption of calcium and vitamin D to keep your bones strong. Soaking a few raisins and consuming them in the morning is an excellent way to add more calcium to your diet.
Raisins protect your smile:
Replacing sugary snacks with raisins not only satisfies your sugar craving but can also keep your teeth healthy. Raisins contain phytochemicals like oleanolic and linoleic acid that help fight the bacteria responsible for cavities. These antioxidants also help maintain a balanced pH in the mouth, thus preventing saliva from becoming too acidic.
Raisins have been linked with improved vision:
With screens penetrating every part of our daily lives, concerns about our eyesight are natural and valid. Free radicals or oxidants can cause issues like muscular degeneration, age-related weakening of the eyes, and even cataract. Raisins provide polyphenolic phytonutrients such as vitamin A, A-Carotenoid, and beta carotene. These antioxidants are known to strengthen eyesight by protecting the eyes from the damage caused by free radicals.
Raisins are a powerhouse of energy:
Like most dry fruits, raisins are an excellent source of energy. Due to their high calorie and natural sugar content, they can be used as a substitute for energy chews and beans. Athletes engaged in endurance tasks can easily switch to raisins as a source of instant and much-needed carbohydrates. Additionally, raisins help you feel full for longer and are a wonderful addition to your diet if you’re looking to lose weight.
Raisins help boost immunity:
Raisins are rich in nutrients like vitamins B and C which help boost the immune system. Raisins' anti-inflammatory and antibacterial characteristics can also protect you from fevers, infections, and a variety of illnesses.
Help prevent chronic diseases:
When compared to other dry fruits and nuts, raisins have a higher degree of antioxidants. These antioxidants are also preserved during the drying process, resulting in higher activity than in fresh grapes. Antioxidants protect cells from oxidative stress caused by aging and lifestyle choices. Chronic diseases such as diabetes, osteoporosis, and cancer have been proven to be reduced by plant-based chemicals like phytonutrients. Phytonutrients found in raisins may potentially have anti-inflammatory, pain-relieving, and brain-protective qualities.
Even diabetics can benefit from raisins:
Raisins are generally considered to be safe by most individuals, including diabetics. They also have a moderately low glycemic index, which means they don't cause rapid blood sugar rises and drops. As a result, raisins might be a fantastic sweet snack alternative for diabetics.
Suffering from acidity? Raisins can help:
Raisins have been a household cure for one-off bouts of acidity since time immemorial. Simply soaking 3-5 raisins and eating them can bring relief. So the next time you do that extra spicy wings challenge, have some soaked raisins handy!
Raisins benefit your skin and hair:
The presence of resveratrol in raisins helps remove toxins from the blood and helps purify the blood which is necessary for lustrous hair and healthy skin. Raisins may also aid in preventing hair loss problems and dandruff.
For premium-quality, organically sourced raisins, do check out Himalayan Natives. Now that we’ve established that raisins are great for your heart, gut, skin, hair, bones, and immunity, let’s discuss implementation. Do check out our Facebook post about A spoonful of Nuts.
Some excellent ways to benefit from the many nutrients in raisins are by simply soaking them overnight and eating them in the morning, adding a few to your oatmeal, making granola, or sprinkling them over your salads. However, raisins lend themselves to binging quite easily and you must ensure that you only consume them in moderation to avoid unwanted weight gain and excess sugar. For more ideas on increasing the nutrition content of your daily diet, check out our blogs on The Hidden Facts And Benefits Of Almonds!, and The Ultimate Chia Seed Guide: Health Benefits & Recipes.