Raisins look very simple and unpalatable with their aged appearance and dry texture but they are one of the nature’s healthy alternatives to those sugar rich manufactured candies and sweet products! Raisins have been found to be beneficial not only for gastrointestinal problems but also for constipation.
Raisins are really a healthy alternative to your unhealthy snacks! Don’t believe us? Here are the health benefits of raisins:
1. Raisins health benefits for Digestion:
Having a few raisins every day is good for your stomach. Raisins contain fibres that start to swell in the presence of water. This gives the stomach a laxative effect and helps to relieve constipation. Also daily intake of raisins keeps the bowel movement regular and the fibres help to keep toxins and waste products out of the system (1).
2. Reduces Acidity:
Raisins contain potassium and magnesium in good levels. Thus these help reduce acidity and helps remove the toxins from the system preventing diseases like arthritis, gout, kidney stones and heart diseases (2).
3. Helps against Anaemia:
Raisins have a good amount of Iron as well as B-Complex Vitamins in them which help to treat anaemia (3). The copper present in raisins also helps in the production of red blood cells.
4. Helps Prevent Cancer:
An antioxidant named cateching present in raisins helps to protect against the free radical activity that can cause tumours and colon cancer (4).
5. Helps Treat Infections:
Raisins have a substance named polyphenolic phytonutrients which is well known as an anti-inflammatory anti-oxidant (5). It contains anti-bacterial properties which helps lower the risk of fever and kills the bacteria. Thus having a few raisins a day can keep you safe from cold and other such infections.
6. Helps Reduce Sexual Weakness:
Consumption of raisins is also good for your sex life. Raisins contain an amino acid named Arginine which increases libido and induces arousal. It is good for men as well as it is used to treat erectile dysfunction (6). Also the added energy of raisins helps your conjugal life. Remember the tradition in India where the new bride and groom are given a glass of milk boiled with raisins and saffron. This is an age old practice that validates its effectiveness.
7. For the Eyes:
Raisins are found to be rich in polyphenolic phytonutrients which is an anti-oxidant that helps in keeping your eyesight strong. The anti oxidants in raisins help in protecting the eyes by reducing the free radical action that weakens vision and causes muscular degeneration as well as cataract. Also as raisins have vitamin A, beta carotene and A-Carotenoid, it is super good for the eyes (7).
8. For your Mouth and Dental Care:
Raisins contain Oleanolic acid which is one of the phytochemicals which is essential to keep your teeth safe from decay, cavities as well as brittle teeth. Raisins prevent the growth of bacteria in the mouth to keep teeth in good shape. As they contain Calcium in good quantities, they also prevent the teeth from peeling away or breakage. Also the boron present in raisins is good for keeping germ build-up in the mouth low (8).
9. For your Weight Management:
If you are desperately trying to gain weight, then these raisins are for your best friend. Raisins are rich in fructose as well as glucose and give you loads of energy as well as help you gain weight. It will help you gain weight without accumulating bad cholesterol (9).
10. For Good Bones:
Raisins also contain good amounts of Calcium which is good for bone health (10). They help you from arthritis and gout.
I hope this article on raisin benefits makes you add them in your daily dose of nutrition.
Raisins for Skin:
Raisins are nutritious, give high energy and contain low fat food. These help to keep the skin healthy and beautiful. Following are some benefits of raisins for the skin:
11. Unlike topical creams, raisins protect the skin from inside by guarding the cells from any damage. It is packed with phenols, an antioxidant which prevents the free radicals from damaging the skin cells, collagen and elastin. This helps delay the appearance of signs of ageing (11) like wrinkles, fine lines and blemishes.
12. The antioxidants in raisins speed up the skin repair system, plump out the skin and prevent it from damage. It also rejuvenates the skin cells and prevents sagging of the skin.
13. Raisins contain resveratrol, a substance which is highly beneficial for maintaining the health of the skin (12). It removes the toxic and black cells from the blood to purify the blood. It also helps improve the production of red cells in the body. This in turn makes the skin clear, shiny and nourished.
14. Blood toxicity, also known as Acidosis, is a condition that increases acidity in the body. This can lead to skin complications like boils, pimples and psoriasis. The high amounts of magnesium and potassium in raisins neutralizes stomach acid. This helps cure acidosis and keeps the skin healthy and problem free (13).
15. Consumption of black raisins accelerates the functions of the liver to detoxify the body (14). This helps flush out the toxins from the body to get a clean and glowing skin.
16. Raisins also help to protect the skin against sun damage. The phytochemicals in it protects our skin cells from the damage caused by exposure to the sun. The amino acids in raisins boost skin renewal and form a protective barrier against sun damage. This is useful to prevent skin cancer (15).
17. The antioxidants in raisins combat the free radicals in the body (16). This slows down the oxidation process and prevents the disintegration of the DNA of our skin.
18. Raisin contains vitamin A and E, which helps to stimulate the development of new cells in the skin’s outer layers. It improves the hydration of the skin to make it supple and younger looking. Regular consumption of raisins also makes the skin glowing and beautiful (17).
Raisins for Hair:
Raisins contain plenty of hair friendly nutrients like vitamin B, iron, potassium, and antioxidants which are required for improving the condition of the hair. Some of the benefits of raisins for hair include:
19. These tiny treats are packed with iron, a nutrient which is required for maintaining the health of the hair. A deficiency in iron can cause dull and lifeless mane and severe hair loss. Iron improves blood circulation in the body and stimulates the hair follicle cells. This makes hair healthy and strong. So munch a handful of raisins daily to get your dose of iron (18).
20. Raisins contain a large amount of vitamin C which facilitates the absorption of minerals and provides nourishment. This helps maintain the natural colour of the hair.
21. Consuming a handful of raisins daily will strengthen blood vessels. This in turn will reduce flakiness, dandruff and itchiness of the scalp. Resveratrol in raisins inhibits scalp inflammation and cell deaths to prevent hair loss. Raisins also fight hair loss caused by environmental damage.
22. Consuming foods rich in antioxidants can prevent hair loss to a great extent. Antioxidants in raisin prevent hair damage by stimulating healthy hair follicles. It also promotes healthy cells essential for hair growth.
23. Raisins contain several essential nutrients which promote the health of hair. Vitamin C in raisin maintains the follicle’s connective tissue, also known as collagen. This promotes hair growth. Vitamin E further strengthens cell membranes and prevents free radicals from attacking the hair follicles.
Selection and Storage:
- Packed or canned raisins are available in local grocery store throughout the year. Several brands and grades of raisins are available so always buy raisins of good quality.
- Raisins are available in small serving-size boxes and large containers. Try to purchase raisins that are sold in transparent containers or loose, so that you can check their quality. While buying packaged raisins, make sure that the container is properly sealed and is not tampered.
- Substandard and low quality raisins have thin flesh and a very poor taste. Buy raisins that are plump in appearance and are not very shriveled.
- Avoid buying old stocks and those that have molds, excess moisture or are rotten as this will affect their appearance and edibility.
- Shake the box or container and avoid buying boxes that rattle loudly as this indicates that the raisins have dried out.
- Raisins are best consumed within six months from the date of purchase.
- Proper storage is very important for maintaining the freshness and quality of raisins.
- Raisins are ideally kept in a cool and dry place. They stay fresh for more than two months if kept in an airtight container and will last even more if stored in refrigerator.
- Refrigeration is recommended if you’re preserving raisins for later consumption. You can store them in the refrigerator for up to one year and in the freezer for up to two years. Prolonged cold storage may result in crystallization of the sugar content of raisins.
- To prevent crystallization, transfer the raisins from the container to an airtight storage bag and press out the air as much as possible. Seal the bag properly and place it in the refrigerator or the kitchen cabinet. This will prevent the raisins from crystallizing or turning stale. You can even soak them in warm water to dissolve their crystals.
Uses of raisins:
- Fresh and properly stored raisins do not require any special attention before eating or using them in a recipe.
- Raisins can be enjoyed alone or can be combined with other dry fruits like dates, almonds, apricots and prunes for a healthy snack.
- They taste best when taken with warm milk.
- You can add raisins to your breakfast cereals, homemade granola or sprinkle on a bowl of oatmeal.
- You can also keep them in your purse or bag for a healthy on-the-go snack.
- If the raisins have dried out, place them in a bowl filled with hot water for a few minutes. You can use this raisin infused liquid for preparing a side dish. Use soaked raisin on top of a chicken dish or layer it with plain yoghurt to make a dessert parfait. Their sweetness and texture makes them a great addition to poultry stuffing.
- Raisins are used extensively in salads and are added to curries in some cuisines.
- They go well with most of the baked foods and are a sought after item in the confectioneries. They are added in muffins, cookies, biscuits, pies, and cakes. They are also used in the preparation of jams, jellies and puddings.
- Even though there are relatively small traces of pesticides in raisins, their impact on health is well documented.
- It tampers the liver’s ability to process other toxins, inhibiting the cell’s ability to produce energy.
- Commercially grown raisins are even treated with sulfur dioxides to extend their shelf life and prevent oxidation and bleaching of colors. This can cause adverse reactions, especially in people who suffer from asthma and are sulfite sensitive.
- So consider buying organic raisins if you’re sulfite sensitive.
Hope you liked the article. Do leave your comments below.
Percentage of RDA
|Total Fat||0.46 g||1.5%|
|Dietary Fiber||3.7 g||10%|
|Pantothenic acid||0.095 mg||2%|
|Vitamin A||0 IU||0%|
|Vitamin C||2.3 mg||4%|
|Vitamin E||0.12 mg||1%|
|Vitamin K||3.5 µg||3%|
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