Raisins Health Benefits and Nutrition - Are They Good or Bad?

Monsoon Harvest Team
26 Aug , 2022

What Are Raisins?

Raisins are basically dried grapes, which are available in a golden, greenish, or black hue. Raisins are rich source of iron, potassium, magnesium, calcium and soluble fibers which helps in digestion and lessens gastrointestinal problems. Not many of us talk about the benefits of raisins but these are packed with high nutrients. 

Raisins or commonly called Kismis, are one of the underrated dry fruits name. However, they are used in many Indian cuisines, and mostly in sweet dishes and superfoods. Whether you want to add them to your breakfast cereal or in your desserts, they will never disappoint you. Raisins instead work as a natural sweetener. Let us discuss the various raisins benefits today.

Health Benefits of Raisins

There is a heap of raisins health benefits. Whether you are having soaked raisins or eating them dried, they will only do good to your health. Here are some of the benefits of raisins mentioned below:

  • Prevents Gastrointestinal Diseases
  • Improves Heart Health
  • Builds Healthy Bones
  • Helps In Lose Weight Fast
  • Lowers Risks of Anemia
  • Oral Cavity Health Protection
  • Natural Immunity Booster
  • Remedy for Acidity
  • Maintains Good Eyesight
  • Treats Male Infertility

  • 1. Raisins Prevents Gastrointestinal Diseases

    One of the benefits of eating raisins is that they can improve your digestion since the dried fruits contains fiber. Therefore, it leaves a laxative effect in the stomach and as a result, improves digestion. Eating raisins soaked in water can help in flushing out toxins from the body and relieves constipation. In fact, if you have acid reflux, bloating, or flatulence, you must include raisins in your diet.

    2. Raisins Improves Heart Health

    Raisins are low in sodium and high in potassium. Therefore, the sodium content remains balanced in the body, and blood vessels are relaxed.

    3. Raisins Builds Healthy Bones

    No matter in which stage of life you are in, having strength in your bone is very important. This will help you to carry on with your daily life easily. Raisins contain a high amount of calcium; therefore, improving bone strength. So, if you have a baby or kids, or even elderly people at home, do not forget to add raisins to your grocery list.

    4. Raisins Helps In Lose Weight Fast

    Raisins are popular for being low in calories and at the same time, they are naturally sweet. Therefore, if you are on your weight loss journey, you can have raisins to satiate your cravings for sweets. A very small amount of raisins will make you feel full because of the fiber in them. This will lead you to have lesser cravings for food.

    5. Raisins Lowers Risks of Anemia

    One of the many benefits of soaked raisins is that it helps prevent anemia. Raisins are rich in iron which helps in forming red blood cells. Copper and vitamins in raisins help in carrying oxygen throughout the body.

    6. Raisins Oral Cavity Health Protection

    Raisins contain Oleanolic acid which helps in the prevention of tooth decay. When we eat raisins, it cleanses our teeth and prevents bacteria that cause a cavity.

    7. Raisins Natural Immunity Booster

    Since raisins are loaded with various nutrients, consuming them helps in improving immunity. Due to the presence of Vitamin C, they help in fighting infections as well. Raisins also have anti-bacterial and anti-inflammatory properties, which help the body to be immune to infections. Offering raisins to kids is a great way to boost their health.

    8. Raisins Remedy for Acidity

    If acidity troubles you often, you need to stick to raisins. The high levels of potassium and magnesium in raisins help in reducing acidity. When you start consuming raisins regularly, you will feel less bloated or will not suffer from the problem of flatulence. Since the toxic levels in the blood reduce, many of your skin issues will also not be there.

    9. Raisins Maintains Good Eyesight

    Raisins have polyphenolic phytonutrients. These are antioxidants that help in making the eyesight strong. The free radical action is reduced, and the eyes remain protected when you have raisins. The other benefits of raisins is that it helps in protecting the eyes beta carotene, vitamin A, and A-Carotenoid.

    10. Raisins Treats Male Infertility

    Men who suffer from erectile dysfunction must eat raisins regularly. The natural sweetener in raisins benefits men in releasing energy and is helpful for males with such an issue.

    Raisins Nutrition Facts

    Below is the brief explanation about the nutritional value of raisins. 1 cup of raisins contains:

    Calories

    508

    Calcium

    40.60g

    Carbohydrates

    123.1g

    Protein

    3.0g

    Fiber

    11.2g

    Fats

    0.5g

    Potassium

    1196.25mg

    Vitamin C

    7.83mg

    Iron

    3.76mg

    Magnesium

    43.50mg


    Risk of Side Effects of Raisins

    As the disadvantages of eating raisins are concerned, there are not too many of them. However, some people are allergic to grapes; therefore, should not indulge in consuming raisins. Some of the side effects that one may suffer from having too many raisins are diarrhoea, vomiting, and fever.

    Found this article insightful? Visit the Monsoon Harvest Blogs to read more engaging blog posts related to health and nutrition foods. You can also visit Monsoon Harvest to buy healthy superfoods online.

    Frequently Asked Questions

    1. How many raisin should I eat a day?
    Ans:  Ideally, you should have 40 to 50g of raisins per day. Having more than that may cause certain side effects like vomiting, diarrhea, etc.

    2. Can we take raisins daily?
    Ans:  Yes, you can take raisins daily as it helps in boosting immunity and will help you with several health benefits.

    3. What is the best time to eat raisins?
    Ans:  The best time to eat raisins is early in the morning.

    4. Is raisins good for skin?
    Ans:  Raisins are absolutely good for the skin. The essential nutrients are restored in the skin and spots get reduced. However, you need to eat raisins regularly to see the difference.

    5. Are raisins grapes?
    Ans:  Raisins are basically dried grapes.

    6. Are raisins good for diabetics?
    Ans:  Raisins are totally good for diabetic patients. However, you need to maintain the portion size properly.

    7. Do raisins increase weight?
    Ans:  Eating a lot of raisins can sometimes lead to weight gain. If you want to maintain your weight, then you need to eat a moderate amount.

    8. How many soaked raisins should one eat daily?
    Ans:  Women can have a small cup of soaked raisins everyday; while men can have a half cup of the same.

    9. How to eat raisins during pregnancy?
    Ans:  Pregnant women who often feel nauseous can eat a fistful of raisins in the morning or evening.

    10. Why do dry raisins placed in water swell up?
    Ans:  The process is called osmosis. When raisins are soaked in water, water molecules get into the cell membrane of the dried fruit and they get swollen.

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