We all know that raisins are very healthy and a perfect alternative to harmful, sugar-rich snacks. But, many people still wonder that how to eat raisins for health benefits, and what these benefits are.
Raisins are popularly known as “kishmish”, “draksha” or “lal draksh” in various parts of India, and these are considered very healthy for the digestive system. In fact, they possess more nutrition than what’s indicated by their small size and wrinkly appearance.
These are perfect snacks for people of all ages, and even children love to eat raisins due to their sweet flavour. The nutritional value of raisins is quite high and majorly comes from the high concentrations of potassium, iron and B Vitamins.
The health benefits of eating raisins every day include better heart health, normal digestive system, significant protection from many types of cancer and much more.
Table of Contents
- Types of Raisins
- Nutritional Value Of Raisins
- Eating raisins every day can provide you get:
- Health Benefits Of Raisins
- 1. Aid Digestion and Cure Constipation
- 2. Cure Diarrhoea
- 3. Enhance Energy
- 4. Prevent Cancer
- 5. Help In Regulating the Blood Sugar Levels
- 6. Cure Anaemia
- 7. Reduce Acidity
- 8. Reduce Blood Pressure
- 9. Enhance Eye Health
- 10. Enhance Oral Health
- 11. Cure Sexual Dysfunction
- 12. Effective in Bacterial and Viral Infections
- How To Eat Raisins?
Types of Raisins
Raisins are the dried grapes, and depending on which technique has been used to dry the grapes, the raisins are segregated into three main categories:
- Sun Dried Raisins
- Artificially Dried Raisins (dried in dryers)
- Sulphur-dioxide treated raisins
But, whatever is the drying process, no sweeteners are added to the raisins. They are naturally sweet and thus, the best low-calorie food to satisfy your sweet tooth.
Nutritional Value Of Raisins
The raisins are the powerhouse of a lot of nutrients and a small box of raisins with about 90 – 100 raisins provide about:
- 129 calories
- 4 gm sugar
- 24 gm carbohydrates
- 6 gm fiber
- 3 gm protein
- 2 gm fat
- 325 mg of potassium
- Small amounts of calcium, magnesium, iron, vitamin B6, and vitamin K
Eating raisins every day can provide you get:
Immense Fruit Power and Energy With Low Calories
As raisins are made from dried grapes, they can satisfy the daily requirement of fruits to a major extent. A small box of raisins, that is 1.5 ounces can provide you the fruit power and immense energy without any fat content. Moreover, it possesses only 129 calories.
Eating the raisins daily can help you meet your daily iron requirement. Men need 8 mg of iron every day while women need 18 mg, and a small box of raisins can satisfy 5% of women’s and 10% of the men’s daily recommended iron intake.
Potassium is one of the micronutrients required for muscle contraction and the simulation of the nerve impulses. It’s also vital for heart health as it regulates the heart beat and controls the blood pressure.
Raisins are also a good source of natural carbohydrate which can provide rapid energy. Apart from carbohydrates, raisins also provide fiber and half of this fiber are soluble. This is why it’s able to balance the blood sugar and lower down cholesterol. All these contribute to the health benefits of raisins.
Take a quick look at:
- Isabgol(Psyllium Husk) Health Benefits
- Benefits of Eating Pomegranate Daily
- Benefits of Eating Strawberry
Health Benefits Of Raisins
1. Aid Digestion and Cure Constipation
Raisins are rich in fiber, and half of this fiber is insoluble which implies it does not dissolve with the food. The eaten raisins absorb a lot of water, and their fiber bulks up to deliver a laxative like an effect.
This fiber adds the bulk to the food which is moving through our intestinal tract and thus, stimulates the bowel movements while helping you get relief from constipation.
One of the best ways to cure constipation with raisins in a couple of days is by drinking the raisin water. All you need to do is, take a handful of black raisins, and put them in a glass bowl with three glasses of boiled water. Soak the raisins in this water for about 10 – 12 hours or overnight. Afterward, squeeze out the raisins and drink this water. Drink this raisin water in the morning and evenings for three – four days, and your constipation will be cured.
2. Cure Diarrhoea
While it may sound surprising that how raisins are effective in treating diarrhoea as well, because they are one of the best home remedies for chronic constipation, but it’s true.
The raisins are capable of absorbing the water from the loose stools to make them harder. By absorbing the liquid, they reduce the frequency of the stools as well.
3. Enhance Energy
The raisins are rich in the natural sugars like fructose and glucose, which enable them to release instant energy. That’s why, these are ideal for consumption by body builders, athletes or weak people, who seek powerful boosts of energy.
The raisins are also helpful for the people who want to put on weight without consuming too many and unhealthy calories.
4. Prevent Cancer
Raisins are rich in “catechins” which are a type of polyphenolic antioxidants capable of reducing the oxidative stress of the body.
These help in scavenging the free radicals which can wreck havoc on our cells and can cause cancer cells to grow.
By including raisins in your diet, you can increase your antioxidant intake, which can greatly help in slowing down the growth of cancer cells and tumors in the body.
5. Help In Regulating the Blood Sugar Levels
Various studies indicate that consumption of raisins can reduce the postprandial insulin response, that is, the spikes in the insulin levels which occur right after meals.
These also help in modulating the sugar absorption by the body whilst significantly reducing the chances of emergencies or health complications in the people suffering from diabetes.
Raisins also help in regulating the release of ghrelin and leptin, the hormones which are responsible for generating the signals of hunger and fullness. Thus, people who regularly consume raisins have higher chances of controlling overeating, thereby, enabling healthy living with diabetes.
6. Cure Anaemia
Raisins are rich in iron, which greatly helps in the treatment of anemia, and the B vitamins present in these dry fruits aid the formation of new blood.
The copper richness of the raisins also supports the formation of the red blood cells in the body.
7. Reduce Acidity
After you eat raisins, its fiber absorbs water and bulks up, and thus, make it easier for the body waste to get flushed out of the body.
Also, raisins possess traces of potassium and magnesium, which help in lowering down the acidity which is caused by a metabolic condition, known as acidosis.
8. Reduce Blood Pressure
Hypertension, an illness which is characterized by the high blood pressure can effectively be controlled with the help of raisins.
These wonderful dry fruits are considered as an age old remedy to reduce the blood pressure. While the medical studies are still being carried out that how raisins help in controlling hypertension, but, many experts aren’t sure about it.
However, some medical experts believe that the presence of potassium is responsible for reducing the stiffness and tension in our blood vessels.
9. Enhance Eye Health
Raisins are rich in polyphenolic phytonutrients which possess the antioxidant properties. These phytonutrients are known to enhance the ocular health and protect the eyes from the damage which can be caused by the free radicals.
The free radicals can result in macular degeneration, cataracts, age induced vision problems and much more.
The raisins are also known to possess Vitamin A, A-Carotenoid, and A Beta Carotene which are very good for maintaining ocular health.
10. Enhance Oral Health
The raisins are known to provide exceptional dental care. These possess a phytochemical known as Oleanolic acid, which effectively protects the teeth against teeth brittleness, cavities, and decay.
Raisins also check the growth of bacteria which can cause teeth problems.
Also, as these dry fruits are rich in calcium, they promote dental health while preventing the peeling or breakage of the tooth enamel.
11. Cure Sexual Dysfunction
Raisins are one of the oldest and proven remedies for known for inducing arousal and stimulating the libido. The raisins are rich in an amino acid known as “Arginine”, which can effectively treat the erectile dysfunction.
Arginine is also known for increasing the levels of sperm motility and thus, enhance the chances of conception.
12. Effective in Bacterial and Viral Infections
The phenolic phytonutrients, which are present in raisins in abundance are rich in antioxidant, antibiotic and germicidal properties, and thus, can effectively fight against the bacterial and viral infections.
When you eat raisins during fever or infection, they enhance the effectiveness of medicines by working against the infection themselves.
Now you must have got answers to why should you eat raisins and include in your diet. So, go on and buy a pack or organic raisins for you to start gaining the various benefits that these small dehydrated grapes can offer.
How To Eat Raisins?
Raisins are ready to eat snacks, and you can carry these in a small airtight container with you and eat them anytime.
These can also be used in an array of recipes, and apart from the desserts, you can add them to many savoury dishes too. These taste wonderful in a pulao or biryani or can be added to your salads as well. You can become completely innovative when it comes to adding raisins to your dishes or everyday diet.
If you think that eating raisins in summer can cause some issues, then, you can also opt for drinking the water in which these wonders “dry fruits” have been soaked overnight. This is one of the best ways to get health benefits of raisins in summers.