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What Are Raisins? Are Raisins Healthy? Raisins Nutrition & Calories

What are Raisins?

Raisins come from the dry grapes which are either dried in the sun or in driers, which makes the grapes turn into golden or black.

This dry fruit is used in various dishes, especially in desserts because of its sweet flavor.

It is advised to consume a ¼ cup of raisins daily to get the health benefits it claims to provide.

These are considered to be packed with nutrition. Also, these sweet dry fruits are said to be high-energy food supplements for the campers, mountaineers, and backpackers as they are considered to boost energy.

The next question is whether raisins are right for you or not?

Well, they are considered to be a good source of providing many health benefits.

To support this answer, there are several benefits mentioned below-

1. It reduces Hypertension

  • Potassium is proved to be very useful in controlling the high blood pressure and reduces the tension in blood vessels.
  • Last update on 2018-10-20 / Affiliate links / Images from Amazon Product Advertising API

  • According to some research, raisins are proved to be beneficial in reducing hypertension caused in people.
  • These dry fruits have a lot of nutrient value and have a right amount of potassium too.
  • Also, raisins contain dietary fiber which is capable of reducing the stiffness and affecting the biochemistry of the blood vessels, which is again helpful in reducing hypertension.

2. It helps to control diabetes

  • Raisins have a lower postprandial insulin response. Therefore, they are proved to be entirely instrumental in stabilizing the spikes on the insulin.
  • Plunges on insulin, after a meal, can be very harmful and dangerous for the people with diabetes.
  • The hormones which give a check on the hunger of the body and tells if it is hungry and if it is full.
  • These hormones are called leptin and ghrelin.
  • Those who eat raisins can improve the probability for maintaining a healthy diet.
  • Also, it prevents the habit of overeating.

3. Good for eyes

  • Raisins are a good source of antioxidants and contain an antioxidant called polyphenolic phytonutrients.
  • This antioxidant plays a vital role in keeping the ocular health intact.
  • These dry fruits thus help to protect the eyes from free radicles and the damages caused by it which includes cataracts, macular degeneration, and weakening of the vision.
  • These free radicles are the oxidants, therefore, to fight against these the antioxidant like polyphenolic phytonutrients are proved to work effectively and supports better eye safety.
  • A cup of raisins daily can be useful for eye health.

4. Raisins protect the blood from acidosis.

  • Acidosis is state of blood when its acidity is increased; it is also known as toxicity of the blood.
  • Also, sometimes it is the gases in the respiratory system.
  • They are considered as a natural remedy of acidosis as it contains rich magnesium and potassium content.
  • This formation of gases in the respiratory system can cause severe problems like damage to the internal organs, renal calculi, and gout may cause boils and skin diseases as well.
  • Therefore, the consumption of raisins is proved to be beneficial for the health of the internal organs.

5. Raisins are good for teeth 

  • This dry fruit is also determined to be effective in protecting the teeth from cavities and decay.
  • They have a phytochemical called Oleanolic acid which plays a significant role in protecting the teeth from such problems.
  • Also, it functions to prevent the growth of the two bacterial species: Porphyromonasgingivalis and Streptococcus mutans.
  • These two are highly responsible for the formation of cavities.
  • One more dental benefit of raisins strengthens and demineralizes the tooth enamel, as this dry fruit is a rich source of calcium.
  • Besides, it prevents the growth of oral germs as it contains boron which also promotes stronger teeth.
  • According to few studies, while eating the dry fruits, the longer they stick to the teeth the better it is for the teeth to be in contact of oleanolic acid and thus can increase the defensive power of the bacterial growth.
  • Last update on 2018-10-20 / Affiliate links / Images from Amazon Product Advertising API

6. It is good for the heart

  • Along with being a rich source of antioxidants, raisins contain a lot of other beneficial nutrients such as fiber, potassium, tannins, phenolic acid.
  • All these sources play an important role in promoting healthy heart as they are capable of burning the cholesterol and works effectively in lowering the blood pressure.
  • So raisins are proved to be good for the heart too.

7. Good for liver

  • These dry fruits are also rich in bioflavonoids which are instrumental in protecting the body from free radicle activity.
  • The overnight-soaked raisins can be used for a liver cleansing diet.
  • The Raisins water is proved to be effective in purifying the blood and promoting the liver health.

8. Encourages hair health

  • This dry fruit is good for hair too as it contains Vitamin C content and helps in growth of shiny and thick hair.
  • The presence of vitamin C content also plays a vital role in preventing the cell damage.
  • Also, the anti-inflammatory properties of raisins eliminate the chances of formation of dandruff, flakiness and prevent scalp irritation.

Nutrition and Calories

Raisins are rich in vitamins and minerals such as niacin, thiamin, vitamin C, vitamin B-6, zinc, riboflavin, and iron. Also, these have a right amount of potassium, magnesium, sodium, and phosphorus present in them.

These are high in sugar and calories but are considered to have a low glycemic index and have 0 cholesterol.

Nutrition facts

Serving size-Nutrient value

ContentMg/g/kcal
Water16.57 g
Energy296 kcal
Protein2.52 g
Carbohydrate78.47 g
Calcium28 mg
Total lipid0.54 g
Fiber6.8 g
Magnesium30 mg
Iron2.59 mg
Sodium28 mg
Potassium825 mg
Phosphorus75 mg
Vitamin B-60.19 mg
Niacin1.11 mg
Riboflavin0.18 mg
Zinc0.18 mg
Vitamin C5.4 mg
Thiamin0.11 mg
Folate3 DFE
Fatty acids (saturated)0.18 g
Fatty acids(monounsaturated)0.02 g
Fatty acids (polyunsaturated)0.16 g

In 1 cup of seedless raisins i.e. 145 g there are 434 calories in it.

Last update on 2018-10-20 / Affiliate links / Images from Amazon Product Advertising API

In a ¼ cup of raisins (calorie breakdown)-

There are 95% carbohydrates

4% protein

1% fat

Final word

Raisin is one of the delicious and healthier dry fruits. But it has some side effects too like it might increase the weight as it is high in calories, consuming these dry fruits can lead to a risk of diabetes because it is rich in sugar. Also, people may have allergic problems with raisins, so they should avoid consuming them. Other than these three side effects these dry fruits are proved to be good for you just like raisins on a custard.

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