Health benefits of raisins

Health benefits of raisins

Raisins are also known as ‘kishmish’ is an extremely delicious and widely popular variety of dry fruits. They are acquired by drying grapes either in the sun or in driers such that they turn green, golden, or black in color. Raisins are also used as an alternative to candies and chocolates because of their delicious sweet taste.

You might have found raisins in many delicious cookies, bread, cakes, and muffins. Raisins are packed with energy and rich in fiber, vitamins, and minerals.

Different names of Raisins:

Raisins, also known as ‘Kishmish’ in Hindi, ‘Ular Dhraakshai/Kaintha Thratchai‘ in Tamil, ‘Yendu Dhraksha‘ in Telugu, ‘Kismis/Unakku Munthiringa‘ in Malayalam, ‘Ona Drakshi/Vonadraakshe‘ in Kannada, ‘Bedane/Manuka‘ in Marathi,  ‘Lal Draksh/Khismis‘ in Gujarati, ‘Khishmish‘ in Punjabi and ‘Kash/Kishmish‘ in Bengali.

According to the United States Department of Agriculture (USDA), the nutritional facts for a serving around this size are:

Calories – 129

Protein – 1.42 g

Dietary fiber – 1.9 g

Fats – 0.11 g

Carbohydrates – 34.11 g

Sugars – 28.03 g

Raisins also contains some valuable vitamins and minerals, including:

Vitamin C – 1 milligram (mg)

Calcium – 27 mg

Iron – 0.77 mg

Sodium – 11 mg

Magnesium – 15 mg

Potassium – 320 mg

Phosphorous – 42 mg 

Here are the best health benefits of raisins:

1. Help In Digestion:

Having a few raisins every day is good for your stomach. Raisins contain fibers help in relieving constipation.  Daily intake of raisins keeps the bowel movement regular and the fibers help to keep toxins and waste products out of the system.

This may help improve digestion and promote regularity.

2. Reduce Acidity:

Raisins also contain potassium, iron, copper, and magnesium in good levels. These are alkaline, or basic, minerals on the pH scale and may help balance acidity levels in the stomach.

 This help reduce acidity and help remove the toxins from the body, preventing diseases like arthritis, gout, kidney stones, and heart diseases.

3. Help Against Anemia:

One of the super benefits of raisins is reducing anemia. Raisins play a major role to improve iron levels in the body. Raisins are superfood for people suffering from anemia.

Raisins have a very good amount of iron and B-Complex vitamins in them which help to treat anemia. The copper present in raisins also helps in the production of red blood cells and carrying oxygen throughout the body.

4. Fever

Raisins are rich in phenolic phytochemicals, which are known for their germicidal, antibacterial, and antioxidant properties. Raisins can help cure fever by fighting viral and bacterial infections.

5. Help Prevent Cancer:

An antioxidant called cateching present in raisins helps in protecting the body against the free radical activity that can cause tumors and colon cancer.

Dietary antioxidants are essential for the body, as they may protect the body from oxidative damage and free radicals.

6. Help Treat Infections:

Raisins contain polyphenolic phytonutrients, which are also known as anti-inflammatory antioxidants. They exhibit antibacterial properties that help lower the risk of fever and kill the bacteria. Thus, eating a few raisins a day can keep you safe from cold, bacteria, and other such infections.

7. Good for Eyes:

Raisins are found to be abundant in polyphenolic phytonutrients which are antioxidants that help in keeping your eyesight strong. The antioxidants present in raisins help in protecting the eyes by reducing the free radical action that weakens the vision and causes muscular degeneration as well as cataract.

Raisins have vitamin A, beta carotene and A-Carotenoid and they are super good for the eyes.

8. Good for your Mouth And Dental Care:

Raisins also contain oleanolic acid which is one of the phytochemicals which is useful to keep your teeth safe from decay, cavities as well as brittle teeth. Raisins also prevent the growth of bacteria in the mouth to keep the teeth in good shape.

Raisins contain calcium in good quantities, they also prevent the teeth from peeling away or breakage. The boron present in raisins is good for keeping germ build-up in the mouth low.

9. Weight Management:

If you are trying to gain weight, then these raisins are your best friends. Raisins are rich in fructose and glucose and give you loads of energy. They will help you with weight gain without accumulating bad cholesterol.

Raisins, when taken in proportion and combined with physical exercise, it can aid in weight loss. The high fiber present in raisins keeps you full for a longer time.

10. Hypertension:

Raisins are rich in  potassium, iron, antioxidants and B-complex vitamins, which help to maintain normal blood pressure. The high level of potassium reduces the tension of blood vessels and decreases blood pressure naturally while the dietary fiber affects the biochemistry of blood vessels and reduces their stiffness, thus lowering hypertension. The high level of potassium and absence of sodium make raisins ideal food for a heart-healthy diet.

11. Bone Health:

Raisins contain calcium, which is the main element of our bone's health. It helps strengthen bones and promotes bone growth. Raisins are also one of the best sources of boron, a micronutrient that is required by the body in small amounts.

This micronutrient is vital for bone formation and calcium absorption. Raisins are beneficial in preventing menopause induced osteoporosis in women as well as strengthens bones and joints.

12. Heart Health:

Regular consumption of raisins in sufficient amount provides protection against heart disease. By lowering the cholesterol as well as triglyceride levels, raisins improve the overall condition of your heart, by lowering the risk of strokes, hypertension, and heart attack.

13. Kidney Health:

Since raisins are rich in potassium, consuming raisins regularly prevents the formation as well as recurrence of kidney stones.

Skin Benefits of Raisin

14. Clear Skin:

Raisins contain antioxidants that help to maintain healthy and glowing skin. They also contain resveratrol, a powerful antioxidant that slows down the aging of the skin cells.

Raisins purify your blood by eliminating toxic and black cells. This improves the formation of red blood cells by supplying oxygen to your skin. These blood purifying properties present in raisins make your skin clear, radiant, nourished, and beautiful.

Hair Benefits of Raisin:

15.  Healthy Hair:

Raisins are a good source of iron, vitamin, potassium, B complex, and antioxidants, which play an important role in making your hair healthy, shiny, and nourished. Consuming raisins regularly can also help reduce hair fall and prevent baldness.

Conclusion:

Raisins can be a very simple way to add fruit, healthful nutrients and antioxidants to the diet. Regularly eating raisins help to keep the body healthy and prevent some disorders and problems.

But, it is essential to eat raisins in moderation as they are high in sugars and calories, which may be an important factor for people to consider if they are trying to lose weight.

Overall, raisins are one of the healthful food and make a great addition to many tasty dishes and diets.