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Raisins contain too many nutrients for their tiny size. They are rich in vitamins, minerals and fiber. They are grapes that are dehydrated under sun through a natural process or dried in a food dehydrator. Raisins are high in sugar and calories but if eaten in moderation, you can get the best of other food nutrients too. In this article we enumerate highlights of the Health Benefits of Raisins.
Uses of Raisins:
Raisins are very versatile. They get well adjusted to all the food items that they are added to. They can be added to yogurt, salads, oatmeal, cereal or granola for taste. You can also add them to your cakes and pastries. When added to pies, raisins impart a very rich flavor. You also have breads that are made with raisins. They are particularly famous among kids.
Health Benefits of Raisins:
1. Relieves Constipation:
Raisins contain fiber. Fiber is not a nutrient. It does not get digested in the body. It ensures that the excretory product from our body is let out easily. Thus, raisins which are considered to be rich in fiber, helps you to clear your system off the excretory products that are formed within after the process of digestion is completed.
2. Helps to put-on Weight:
Many people face problems of being underweight. The doctor recommends them to put on some kilos. While you’re at adding a few kilos to your body, do not do it by eating more junk. Eating raisins is both a healthy as well as a tasty way of adding weight to your body.
3. Treats Erectile Dysfunction:
Raisins enhances the libido of a man due to the presence of an amino acid called arginine. It increases the sperm motility thereby increasing chances of conception while engaging in sexual intercourse. It also makes the erection last longer. This could possibly be the reason behind the custom of offering the bride and the groom a glass of milk containing saffron and raisins on their wedding night.
4. Boosts Digestion:
Raisins keeps bad bacteria away from the intestinal tract and washes it off the toxins. This thus helps the digestion of food to improve and the rate of metabolism accelerates.
5. Cancer Prevention:
Raisins are a source of antioxidants. They contain polyphenolic antioxidants that has properties which attack the free radicals in the body. Free radicals are the primary reason for the growth of cancerous cells. The fiber content helps promote excretion of bile from the body, thus flushing out toxins that can cause cancer.
6. Good for the Teeth:
Oleanolic acid, one of the phytochemicals present in raisins, plays a crucial role in protecting your teeth against decay, cavities, and brittleness. It may sound strange but as per a few dentists, it is advisable that the dried fruits that you consume stick longer to your teeth. It is so because that ensures an extended contact of oleanolic acid with the teeth, increasing the preventive powers of bacterial growth.
7. Reduces Hypertension and Enhances Heart Health:
As per the experts, the presence of potassium in raisins helps to relieve problems of hypertension in a person. Potassium is a well-researched mineral that helps reduce the tension of blood vessels and decrease high blood pressure, and the dietary fiber in these dried grapes is also thought to affect the biochemistry of blood vessels and reduce their stiffness, which in turn reduces hypertension.
While hypertension reduces due to potassium, even the heart keeps beating normally due to the same mineral. Fiber, tannins, polyphenols are also responsible for keeping the heart healthy.
8. Treatment for Anemia:
If you have iron deficiency anemia, your doctor will ask you to increase the intake of iron in your diet. Raisins are a great source of iron and thus can cure anemia.
9. Raisins for Eyes:
Raisins contain antioxidant-rich polyphenolic phytonutrients, which are excellent for ocular health. They protect the eyes from the damage caused by free radicals (oxidants) like cataract.
10. Controls Diabetes:
Contrary to popular belief, having limited amount of raisins can actually control insulin levels. They also contain nutrients to regulate hormones in our body which makes the person who eats the raisins naturally full.
11. Good for the Bones:
Raisins contain calcium. Calcium is the most essential nutrient for your bone health. They make your bones stronger and increase the density of bones. Raisins contain Boron which is a micro nutrient. Boron is vital for the proper bone formation and efficient absorption of calcium. Especially for women, they face problems of calcium deficiency due to menopause and child birth.
12. Reduces Arthritis Pain:
Raisins contain polyphenols and antioxidants. They have strong anti-inflammatory properties. These prevent chronic pain and the pain in the joints which lead to arthritis.
13. Promotes Hair and Skin Health:
Raisins contain Vitamin C and antioxidants. They enhance the skin health and makes the skin radiant. Eating raisins can prevent acne formation and also psoriasis. They also make your skin silky and strong. They also prevent dandruff, scalp irritation and flakiness.
14. Raisins Prevent Acidosis:
Raisins rich in potassium and magnesium, are a natural remedy for acidosis. If you want to control your acidosis problem, soak raisins in a bit of water. Let this water rest over night. Have this water and raisins next day in the morning empty stomach.
Nutritional Content of Raisins:
Raisins contain the following nutrients:
Sugar and Calories:
One cup of raisins contain about 216 calories and 42 grams of sugar. For this reason, raisins aren’t exactly a low-calorie, or low-sugar treat. It’s no wonder they are sometimes referred to as “nature’s candy.”
Raisins contain Fiber:
Raisins contain 2.7 grams of fiber which amounts to roughly 6-12% of fiber per cup. This is sufficient for your daily needs of fiber. Fiber aids digestion and makes the gut very strong.
Iron:
Raisins are a good source of iron. Half a cup of raisins contain 1.4 milligrams of iron. That amounts to about 7% of the recommended daily amount of iron.
Calcium and Boron:
Raisins are a good source of calcium. They have about 40 milligrams of calcium per half cup of serving. Boron is a micro-nutrient that prevents joint pain and arthritis problem.
Antioxidants:
With all these nutrients and so many health benefits, you may want to start having raisins at once. But make sure you have them in limited quantities to ensure a good health.
