Raisins are the dried grapes that are produced in many regions of the world such as the United Kingdom, Ireland, New Zealand, and Australia. They are eaten raw and also used in cooking, baking and brewing purposes. Raisins are an excellent source of many nutrients such as vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers etc. and the presence of these compounds make them very beneficial for our us. In this article, we will know about the major health benefits of raisins, but first, let’s take a look at the nutrition chart for raisins.
Nutrition Chart of Raisins
Health Benefits of Raisins
(1) Provides Relief From Constipation
Eating raisins on a regular and moderate basis is very beneficial for our stomach and improves our digestive health.
It is very effective for relieving constipation and other gastrointestinal problems.
This benefit of raisins is mainly because of the presence of insoluble dietary fibers in them. These fibers add bulk to the food and help it pass through the digestive tract in an efficient manner.
The dietary fibers present in the raisins acts as a natural laxative that improves bowel movement and ensures smooth elimination of stool from our system. This provides relief from constipation and as well as other gastrointestinal problems like abdominal pain, irritable bowel syndrome, gas, bloating, and flatulence etc.
As per a research study conducted by the Dr. Gene Spiller director of the Health Research and Studies Center of the Sphera Foundation in Los Altos, California, it was found that just adding two servings of raisins in your regular diet is enough to take care of colon health, and it also minimizes the risk of colon cancer.
(2) Promote Weight Gain
Raisins are very beneficial for the people who are underweight and would like to gain some extra pounds.
Not just being obese, but being underweight is also a problem for our health and can give rise to many health problems such as increased risk of osteoporosis, frequent illness, skin, hair and teeth problems, fatigue, anemia and irregular periods etc.
It is important for us to maintain the ideal weight and raisins can help in doing the same.
Raisins are high in calories and eating 100 grams of raisins provide around 300 calories of energy.
This makes it a wonderful snack to be consumed in between the meals and this is the reason athletes and bodybuilders swear by it and it forms an ideal part of their diet.
The best part about the calories provided by raisins is that these are not empty calories like those provided by carbonated beverages like soda etc.
Raisins are also a good source of many nutrients like vitamins and minerals etc that improves our overall health.
They are also a good source of dietary fibers that improve our digestive health and we all know the importance of healthy digestion when it comes to reaping benefits of the food.
Consuming raisins is a healthy way of putting on weight without scarifying your health to the risk of an unhealthy amount of bad cholesterol.
(3) Provides Aphrodisiac Benefits
Raisins are aphrodisiac in nature which means they are very beneficial for stimulating libido and enhancing vigor.
This advantage of raisins is mainly because of the presence of arginine in it.
Arginine is a natural compound that increases the mobility of the sperms without putting them on a risk of any side effects.
By increasing mobility of the sperms, it also increases the chances of conception.
Raisins also carry a little amount of vitamin C in them. It is an antioxidant that protects the sperm cells from the oxidative damage caused by the free radicals, and thus improves the health of the sperms and promotes fertility.
(4) Reduces The Risk of Several Types of Cancers
Consuming raisins on a regular and moderate basis is very beneficial for reducing the risk of several types of cancers such as colon cancer, breast cancer, lung cancer, pancreas cancer etc.
This anticarcinogenic benefit of raisins is mainly because of the presence of catechins in them.
catechins are the polyphenolic compounds that possess antioxidantal compounds.
The combat with the free radicals in our system, stabilizes them and prevents them from causing oxidative damage to our cells, and thus minimizes the risk of several cancers.
Free radical is the unstabilized ions that get formed during the oxidation process in our system. As these are unstabilized, so, they steal electrons from the nearby molecules and cause oxidative damage to them.
In addition to this, raisins are also a good source of dietary fibers that encourages the excretion of bile from the body and thus help in flushing out toxins from our system. This also plays a significant role in decreasing the risk of cancers.
(5) Reduces The Risk of Hypertension
Regular and moderate consumption of raisins is very beneficial for reducing the risk of hypertension or high blood pressure.
Hypertension or high blood pressure is a common health problem that affects millions of people around the world and is a leading cause of various cardiovascular problems such as heart attack, heart stroke, blockage in arteries etc.
This benefit of raisins is primarily due to the presence of potassium in it. Potassium is a natural vasodilator that relaxes our blood vessels, improves blood circulation and thus provides relief from hypertension.
In addition to this, the dietary fibers in the raisins reduce the stiffness of the blood vessels, improves blood pressure and thus reduces the risk of hypertension.
It also prevents our arteries from getting accumulated by the plaque and fat deposits, and thus reduces the risk of blockage of arteries, which is a leading cause of hypertension.
(6) Aids In Dental Care
Consuming raisins on a regular and moderate basis is very beneficial for keeping good care of our teeth.
This benefit of raisins is mainly because of the presence of oleanolic acid in it. Oleanolic acid plays a crucial role in protecting our teeth from the dental issues such as tooth decay, cavities, and brittleness. It also inhibits the growth of Streptococcus mutans and Porphyromonas gingivalis, two bacterial species responsible for causing cavities.
While eating dried fruits such as raisins, it is advisable to chew them as much as possible as the extended contact of oleanolic acid decreases the bacterial growth in the mouth.
In addition to this, calcium present in the raisins strengthens our teeth and prevents demineralization of tooth enamel.
The boron presents in the raisins inhibit the growth of oral germs and thus promotes strong teeth.
Suggested Read- 12 Wonderful Beauty Benefits of Raisins For Skin And Hair
(7) Promotes Cardiovascular Health
Eating raisins on a regular and moderate basis is very beneficial for our heart and improves our cardiovascular health.
This benefit of raisins is mainly because of the presence of essential nutrients like vitamins and minerals, and as well as antioxidantal compounds such as polyphenols etc. in them.
The potassium present in the raisins is a natural vasodilator that relaxes our blood vessels, improves blood circulation and thus provides relief from hypertension or high blood pressure which is a leading cause of various cardiovascular problems such as heart attack, heart stroke, blockage of arteries and so on.
Raisins also contain vitamin C and polyphenolic compounds such as catechins that provides antioxidantal benefits. These compounds protect our cardiovascular system from the oxidative damage caused by the free radicals in the body, and thus improves our heart health.
The dietary fibers present in the raisins also contributes to our heart health as it plays a significant role in reducing the level of bad LDL cholesterol from our system and increases the level of good HDL cholesterol. High level of bad cholesterol is bad for our heart health and increases the risk of several cardiovascular problems.
By reducing the level of bad LDL cholesterol, it also reduces the risk of atherosclerosis.
Atherosclerosis is a condition that leads to hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the inner lining of the arteries. When our arteries get narrowed then our heart has to put on extra pressure for the blood circulation and this increases the risk of heart stroke.
Given the amazing benefits provided by the raisins, it is a wise idea to enjoy them on a regular basis, but in moderation.
(8) Regulates Blood Sugar Level
Consuming raisins on a regular and moderate basis is very beneficial for the people with diabetes and for those who are at the risk of developing diabetes.
This benefit of raisins is because of their low glycemic index.
Glycemic index of fruit is a scale that ranges from 0 to 100 and determines the rate at which a particular food releases sugar into the bloodstream.
Being a low glycemic index food, raisins releases sugar into the bloodstream at a slow rate and prevents a sudden spike in the blood sugar level and thus helps in managing diabetes.
Studies have found that raisins also regulates the release of leptin and ghrelin. These are the hormones that signal our body when we are hungry and when our stomach is full.
This helps in controlling overeating and also helps in managing diabetes.
Additionally, the dietary fibers present in the raisins reduces the rate at which sugar gets absorbed by the bloodstream and thus regulates the blood sugar level.
(9) Aids In Treating Anemia
Anemia is a blood disorder that occurs when the red blood cells drop down below the normal level in our system. It can be characterized by various symptoms such as fatigue, dizziness, malaise, brittle nails, shortness of breath etc.
Eating raisins on a regular and moderate basis is very helpful in reducing the risk of anemia, and also helps in treating the same.
This benefit of raisins is mainly due to the presence of iron in it.
Iron is an essential mineral that increases the level of hemoglobin in the red blood cells. The red blood cells carry oxygenated blood to every cells and tissue of our system and provide essential nutrients to them.
This not only reduces the risk of anemia but improves our overall health.
In addition to this, Vitamin B complex present in the raisins also plays a significant role in treating anemia.
Raisins are also a good source of copper that increases the level of red blood cells and is good against anemia.
(10) Strengthens Immune System
Our immune system is the defense mechanism of our body that protects the foreign invaders like bacteria, virus and fungi etc from entering our body and reduces the risk of various diseases and infections. And even if they manage to make us sick, it is the immune system that fights against them make us healthy again.
For a healthy living, it is important for us to take good care of our system and raisins can help in doing the same.
This advantage of raisins is primarily because of the essential nutrients like vitamins and minerals and as well as other compounds such as antioxidants and polyphenols etc in them.
The antioxidants like vitamin C and other antioxidantal compounds like polyphenols and phytochemicals etc present in the raisins fight with the free radicals in our system, stabilize them and prevents them from causing oxidative damage to our cells including the white blood cells that form the backbone of our immune system.
By making our immune system stronger it reduces the risk of antioxidants a cough, cold, fever, and flu etc.
Raisins are also antibacterial, antiviral and antifungal in nature, and thus reduces the risk of various infections.
Other nutrients like vitamins and minerals etc also play a significant role in making our immune system stronger.
(11) Good For Eyes
Our eyes are our window to the world as they allow us to Enjoy the beauty of this world. It is therefore important for us to take good care of our eyes and raisins can help in doing the same.
Eating raisins on a regular and moderate basis is very beneficial for our eyes and improves ocular health.
This benefit of raisins is mainly because of the presence of antioxidants like vitamin C and other relevant compounds such as polyphenols and phytochemicals etc in them.
These antioxidants protect our eyes from the oxidative damage caused by the free radicals of our system and thus reduces the risk of age-related macular degeneration, cataract, and glaucoma etc.
Other nutrients like vitamins and minerals etc also play a significant role in keeping our eyes healthy.
(12) Prevents Acidosis
Another benefit of eating raisins on a regular and moderate basis is its ability to treat acidosis.
Acidosis which is also known as the toxicity of the blood is a condition caused by the increased acidity of the blood and gases in the respiratory system. It is a dangerous condition that may give rise to problems such as boils, skin diseases, gouts, damage to internal organs and renal calculi etc.
This benefit of raisins is mainly because of the presence of potassium and magnesium in it. These compounds are the natural antacid that regulates the pH level in our system.
(13) Promotes Bone Health
Consuming raisins on a regular and moderate basis is very beneficial for making our bones stronger and thus reduces the risk of osteoporosis.
Osteoporosis is a condition in which our bones become weak and are prone to damage and fractures and is mainly caused by the deficiency of calcium in our system.
Raisins are a good source of calcium that strengthens our bones and thus minimizes the risk of osteoporosis.
In addition to this, other nutrients such as potassium and boron etc also play a significant role in bone strength.
Potassium is an essential nutrient that promotes bone growth and also makes them stronger.
Also, the boron present in the raisins increases absorption of calcium and thus improves bone health.
Suggested Read- 7 Major Side Effects of Eating Too Many Raisins
(14) Provides Anti-Inflammatory Benefits
Raisins are also found to be beneficial for providing relief from pain and inflammation caused by the inflammatory problems such as arthritis and gouts etc.
This benefit of raisins is mainly because of the presence of antioxidants and polyphenols etc in them. Antioxidants like vitamin C and polyphenols etc are anti-inflammatory in nature and thus relieves pain and inflammation associated with the gouts and arthritis.
(15) Promotes Kidney Health
Consuming raisins on a regular and moderate basis is very beneficial for our renal health and keep our kidneys healthy.
This advantage of raisins is mainly due to the presence of antioxidants and polyphenols etc in them.
Antioxidants like Vitamin C and other relevant compounds present in the raisins not only protects our cells and tissues from the oxidative damage caused by the free radicals but also aids in the proper elimination of toxins from our system.
By eliminating toxins from our system, it also reduces the burden from our vital organs like liver and kidneys, and make them healthy.
Similarly, potassium in the raisins reduces the formation of kidney stones and prevents them from reoccurring.
(16) Treats Insomnia
Getting a good night sleep is becoming more like a luxury these days. Lack of physical activities, poor lifestyle, bad food habits and lack of essential nutrients are various factors responsible for the cause of insomnia.
Raisins have been found to be very beneficial for treating insomnia because of the presence of essential nutrient like iron in it.
Iron is a vital mineral that not only increases the production of hemoglobin but also performs many other functions such as improves metabolism, carries oxygen, strengthen immunity and better sleep.
In addition to this other nutrients that vitamins and minerals etc provide relief from stress and depression and thus promotes good sleep.
(17) Provides Essential Nutrients
Eating raisins on a regular and moderate basis is very beneficial for providing proposed nourishment to our system.
This advantage of raisins is mainly because of the presence of essential nutrients like vitamins, minerals, polyphenols, phytochemicals and phytonutrients etc in them.
These compounds provide proper nourishment to our body and improve our health.
Nutrients such as selenium and phosphorus are known to increase the absorption of nutrients and thus facilitate good health.
(18) Helps In Treating Diarrhea
Raisins are very beneficial for providing relief from diarrhea.
This benefit of raisins is mainly because of the presence of dietary fibers in them.
The dietary fibers not only acts as a natural laxative but also improves the fluid absorption in our system.
It absorbs excess water from our system and thus reduces the risk of diarrhea.
(19) Maintains Liver Health
Eating soaked raisins or drinking raisin water on a regular and moderate basis is very beneficial for our liver and helps in keeping this vital organ healthy.
It is a wonderful cleanser that aids in flushing out toxins and other wastes from our system and thus helps in keeping our liver healthy.
This benefit of raisins is mainly due to the presence of antioxidants and other antioxidantal compounds such as bioflavonoids etc in them.
These compounds not only protects our liver from the oxidative damage caused by the free radicals in the body but also aids with the proper removal of toxins, pollutants and other impurities from our system.
By lowering toxins from our system, it reduces the burden from the liver to some extent and allows it to focus on other functions it needs to perform.
Additionally, other nutrients like vitamins and minerals etc also play a significant role in maintaining our liver health.
(20) Provides Energy
In our day to day life, there are times when we get tired and sluggish, and it feels we have no energy left. There are still a few hours for the next meal but we need energy right now.
what do we do in such a scenario? Well, in most of the cases we end up picking up energy drinks or other beverages like soda etc.
These products are not the best way to gain energy. These are empty calorie food which means even when they are high in calories, they are not much use as energy given by them goes down at a very rapid rate.
Add to this, they are high in sugar which raises the risk of diabetes, obesity and other health problems.
Instead of these empty calories product, we should something that’s natural, provides energy for a long time and is good for our health.
Raisins are one such product which you can use as your mobile snack. Mobile because you can carry them in your pocket and enjoy them in between the meals or when you want. ( But you should make sure that you Enjoy raisins in moderation as overeating them is not a good idea in terms of health).
Raisins are a good source of carbohydrates especially natural sugars glucose and fructose that provides energy.
It is also rich in dietary fibers that care about the rate at which sugar gets absorbed by the bloodstream, and thus minimizes the risk of diabetes. They also improve our digestive health which is must for healthy living.
In addition to this, they also contain selenium and phosphorus that enhances the absorption of other nutrients and improves our overall health.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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