#Raisins #are packed with energy and rich in fiber, vitamins, and minerals. Raisins are naturally sweet and high in sugar and calories, but they’re beneficial to our health when eaten in moderation. In fact, raisins can aid digestion, boost iron levels, and keep your bones strong.

A raisin is a dried grape. Raisins are produced in many regions of the world 🌎 and may be eaten raw or used in cooking, baking, and brewing. In the United Kingdom, Ireland, New Zealand, and Australia, the word “raisin” is reserved for the dark-colored dried large grape, with “sultana” being a golden-colored dried grape, and “currant” being a dried small Black Corinth seedless grape.

HIGHLIGHTS

● Raisins are full of natural sugars and great energy boosters.

They are rich in iron, potassium and calcium

Soaking them in water overnight enhances their nutritional profile.

Looks can be deceptive. Raisins or kishmish may appear to be shriveled and haggard, but do you that they are a storehouse of nutrients? Kishmish belongs to the family of dry fruits and most commonly, it is used as a topping over Indian desserts like kheer or Phoenix or is even stuffed into Barfis. They are derived from dried grapes and you may find them with a golden, green and blackish hue. They are full of natural sugars and that makes them great energy boosters. They are also rich in nutrients like iron, potassium and calcium and therefore, one can definitely bank on raisins to gain physical and mental strength.

While consuming raisins in their raw form is a common practice, soaking them in water overnight and then eating them early morning on an empty stomach is considered to be very healthy.

HEALTH BENEFITS OF RAISINS

AID IN DIGESTION

Raisins may be a simple way to help keep the digestive system healthy. Raisins contain helpful soluble fibers, which give body to the stool and help it pass through the intestines easier. This may help improve digestion and promote regularity.

■ PREVENT ANEMIA

Raisins may play a part in preventing anemia. They contain good amounts of iron, copper, and vitamins that are essential for making red blood cells and carrying oxygen throughout the body.

■ PREVENT TOO MUCH ACIDITY

Raisins contain substantial amounts of beneficial minerals, such as iron, copper, magnesium, and potassium. These are alkaline, or basic, minerals on the pH scale and may help balance acidity levels in the stomach.

LOWER RISK OF HEART DISEASE RISK FACTORS

A study posted to Postgraduate Medicine noted that regularly eating raisins may help reduce cardiovascular risk factors, such as blood pressure rate, when compared to other snacks. This is because raisins are a low sodium food that also contains a good source of potassium, which helps the blood vessels relax.

FIGHT AGAINST CANCER CELLS

Raisins are also a good source of antioxidant compounds.

Dietary antioxidants are essential, as they may protect the body from oxidative damage and free radicals are risk factors in many types of cancer, tumor growth, and aging.

■ PROTECT EYE HEALTH

Raisins contain polyphenols, which are antioxidants that may protect the cells in the eyes from free radical damage. This may in turn help protect the eyes from eye disorders, such as age-related macular degeneration and cataracts.

■ IMPROVE SKIN HEALTH

Antioxidants may help keep the skin cells young and prevent damage from aging cells. Raisins also contain valuable nutrients, such vitamin C, selenium, and zinc. This combination of nutrients and Antioxidants may be a helpful addition to a diet that focuses on creating good skin health.

■ LOWER BLOOD SUGAR

The Postgraduate Medicine study also noted that compared to eating other snacks, regularly eating raisins may help lower a person’s blood sugar. Even though raisins contain a more concentrated amount of sugars that fresh fruit, raisin take compared to processed snack decreased hemoglobin according, which is a marker of blood sugar management.

This means that a serving of raisins may be an excellent way to satisfy a sweet craving.

ANTIMICROBIAL COMPOUNDS

A 2009 study noted that raisins contain phytochemicals that could promote healthy teeth and gums. Phytochemicals presents in raisins, including oleanolic acid, linoleic acid, and linolenic acid, fight the bacteria in your mouth that leads to cavities.

In other words eating raisins in place of sugary snack foods can actually keep your smile healthy.

ARE THERE RISKS OF EATING RAISINS?

While raisins are generally beneficial, there are sometimes when raisins may not be the best snack.

For instance people looking to reduce their calorie intake may want to be careful about eating large amounts of raisins. While a single raisin contains the same number of calorie as a single grape, raisins are much smaller. This can easily lead to eating too many calories.

Another concern about eating too many raisins is the increase in soluble fiber. Too much fiber may cause gastrointestinal upset, such as cramps, gas, and bloating. Some people may even develop diarrhea. However, it is important to note that this would only result from eating a significant amount of raisins since they do not contain excessively high amounts of fiber.

Lastly, because of their small size, people prone to choking and small children may need to avoid raisins and opt for fresh fruit instead.

However, enjoying raisins in moderation is generally safe.

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