There are many superfoods available. One of the superfoods is Raisins. Among the nuts, we pay most of our attention to consuming almonds and walnuts. Raisins do not get much attention. To the knowledge, raisins have many health benefits like improves digestion, Aids in weight loss, boosts immunity, promotes heart health, improves skin quality, prevents anemia etc. These dried grapes are packed with several nutrients and antioxidants along with polyphenols. The vitamin and mineral values are also good. Let’s see their amazing benefits.
What are raisins?
Raisins are referred to as dried grapes. During the process of drying, raisins get concentrated with nutrients and sugars which are present in grapes. This makes the raisin’s nutrients and calorie-dense. Raisins were popular among Greeks and Romans. They originated in the Middle East. Raisins are a good source of iron, potassium, copper, vitamin B6 and manganese. They also contain an important mineral known as boron which is known for cognitive functions.
Raisins Nutritional Value
This NV value is for a quarter cup of raisins:
| Calories | 108 |
| Protein | 1 gram |
| Fat | 0 grams |
| Carbohydrates | 29 grams |
| Fiber | 1 gram |
| Sugar | 21 grams |
Benefits of Raisins
There are amazing benefits of raisins. These tiny sweet foods hold great value for nutrients. Let’s see the benefits that are helpful for health.
1. Consuming raisins makes digestion better
A body is considered as healthy when it performs its functions in a better way. A constipated stomach can ruin your day. Raisins certainly help to keep the digestive tract clear if consumed. The reason is raisins contain insoluble dietary fibers. Fibers act as natural laxatives and keep bowel movements clear.
They ensure the smooth elimination of stools from the digestive system. Many gastrointestinal problems such as abdominal pain, irritable bowel syndrome, gas, and bloating issues can be corrected with raisins consumption.
2. Raisins help to gain weight
As weight loss is an issue even weight gain is also an issue for some people. All thanks to raisins which can make this process easier as it contains natural sugars in it. Raisins help to gain weight as they contain fructose and glucose which provides loads of energy to the body. Weight gain can be achieved easily without the problem of increasing bad cholesterol in the body.
3. Might help with cancer prevention
Catechins are compounds that have polyphenolic activity. They contain antioxidants in them in order to perform functions. Raisins have anticarcinogenic properties which help to prevent certain types of cancer. This is due to the presence of catechins. Cancer prevention is one of the benefits of raisins.
4. Blood pressure remains in check
A healthy lifestyle free of stress helps to keep blood pressure in check. If there are fluctuations in blood pressure, it’s not good for health. Sodium and potassium maintain the osmotic pressure in the body. Raisins are high in potassium which helps to relax blood vessels and helps to keep blood pressure in check. The risk of hypertension can be greatly reduced as raisins help to reduce the stiffness of blood vessels which in turn improves blood pressure.
5. Raisins help to boost immunity
In the present scenario where we are coming across new infections, being immune is a blessing. When it comes to raisins they help in providing immunity as it they have many essential vitamins and minerals along with polyphenols and antioxidants.
The presence of all anti-oxidants helps to reduce the oxidative damage which is caused to white blood cells. White blood cells are the backbone for providing immunity. Various kinds of infections can be prevented as raisins have anti-bacterial, anti-viral, and anti-fungal properties.
6. Anti-inflammatory disorders can be healed
Many inflammatory problems such as arthritis and gout which are painful in nature can be relieved with raisins. This is all due to the presence of antioxidants and polyphenols in them. Polyphenols and antioxidants are anti-inflammatory in nature which helps to provide relief against pain and inflammation in the body.
7. Aims for better sleep
Proper sleep helps to cure many physical and mental issues. Raisins contain an essential nutrient named iron which helps to treat sleep disorders just like insomnia. Iron is a vital nutrient that has many roles to perform. It increases hemoglobin production along with boosting metabolism. Oxygen is carried in the body along with the strengthening of immunity.
Benefits of raisins soaked in water
1. Liver detoxifier
In earlier childhood, our mothers use to insist us upon eating soaked raisins. This was because these tiny dried grapes have amazing detoxifying properties. Raisins can act as liver detoxifiers upon soaking in water. In today’s lifestyle where alcohol consumption and beverages are a modern trend. All this could damage the liver and lead to many health issues.
Upon soaking raisins in water their polyphenols and antioxidants get released in water which is highly beneficial for the liver. Those who have the habit of consuming alcohol should include soaked raisins in their diet on a daily basis. They help in cleansing and detoxifying the liver, thereby improving liver functions.
2. Helps to strengthen bones
Bone density is a serious problem after turning up late 30,s. This is faced especially by women and can lead to osteoporosis even. Consuming soaked raisins in water helps to boost calcium and mineral levels in the body. So, regular consumption of raisins helps to strengthen bones and muscles in the body.
3. Aids in weight loss
Raisins are great to satisfy sweet cravings due to their sweet taste. When soaked raisins are taken into diet blood sugar levels are stabilized to great extent. They provide no extra calories when taken in a weight loss diet. This helps in weight loss greatly. Another benefits of raisins are that they can be taken as a snack during weight loss. This help to maintain sugar levels and reduce hunger pangs over time.
Raisins are packed with natural sugars that help to satisfy cravings and mid-day snacks. Natural sugars help a person to keep satiated till time. This helps to reduce the food intake at the next meal which aids in weight loss. Raisins also contain leptin which has natural appetite suppressing properties. The hunger pangs are reduced for a long and leptin kills fat cells. This increases the thermogenesis process in the body thus leading to weight loss.
Different ways to eat raisins for weight loss
- Instead of taking raisins in raw form. Try to include soaked raisins in the diet. Soaked raisins help In weight loss rather than taking in dry form. The benefit of soaking raisins is all the unwanted vitamins and minerals get dissolved in the water. The beneficial nutrients only enter the body.
- When raisins are soaked overnight, the nitric oxide levels in the body increase the nutrition absorption capacity. This aids in better absorption.
- Raisins also help to stay hydrated. Take 150 grams of raisins in water and boil it with 2 cups of water. Let the water cool down and consume. It instantly energizes the body as it’s packed with natural sugars in it.
- A handful of raisins can be added to morning breakfast cereals. This helps to stay energetic the entire day and reduces unnecessary cravings.
- After post-workout, consume raisins in smoothies. This helps to provide energy after a workout and maintains energy balance.
How much raisins should be consumed
The intake of raisins varies according to the person’s age, weight, and health conditions they deal with. Women should consume about 15 to 20 raisins which goes about 1 small cup on a daily basis. on other hand, men should consume about 25 to 30 raisins which are equal to 1 and a half cups. These limits are considered safe to be eating. At the initial level, a handful of raisins should be consumed, if not in the practice of eating.
Side effects of raisins
- Raisins are high in dietary fiber. Overconsumption of raisins more than the required quantity can upset the stomach and can lead to flatulence and intestinal blockage.
- Excess intake of raisins more than recommended can lead to weight gain. This is because they are high in natural sugars.
- This sweet fruit can lead to insulin resistance and can cause diabetes and obesity if taken in high amounts.
- Some people may experience allergic reactions upon consumption of raisins. The common symptoms that can be experienced are runny nose, chest wheezing, vomiting, and even bacterial infections.
