Raisins, like dried apricots, figs, and prunes, are dense sources of energy, vitamins, minerals, and anti-oxidants. On weight per weight comparison basis, 100 g of dried grapes provide 249 calories, several times more fiber, vitamins, minerals and poly-phenol antioxidants than the fresh grapes. Raisins, however, contain fewer amounts of vitamin C, folic acid, carotenes, lutein and xanthins than in the fresh grapes.
The total measured anti-oxidant strength (ORAC value) of 100 g raisin is 3037 mol Trolex Equivalents (TE), while that of fresh grapes 1118 mol TE/100 g.
Raisins have been the object of phytonutrient research primarily for their unique phenol content, but these delicious dried grapes are also one of the top sources of the trace mineral, boron, in the U.S. diet.
1.Antioxidant Protection from Phenols
The phenols found in fruit have repeatedly been show to have antioxidant activity and to help prevent oxygen-based damage to cells in the body. The total antioxidant activity of many fruits and vegetables has been found to be exactly parallel to their total phenol content, and raisins take their place in this list right alongside prunes and apricots as an antioxidant-rich fruit. The flavonols (one type of phenol belonging to the flavonoid family) in raisins appear to be least affected by the grape-drying process, but raisins do contain fewer phenols than grapes since many of grape's phenols are largely lost in the conversion of grapes to raisins. These phenols include the hydroxycinnamics (caftaric and coutaric acids), procyanidins, and flavan-3-ols.
2.Boron for Better Bone Health
Although not often spotlighted in public health recommendations, boron is a mineral that is critical to our health, and has been of special interest in women in relationship to bone health and osteoporosis (bone softening). Boron is a trace mineral required to convert estrogen and vitamin D to their most active forms (17-beta-estradiol and 1,25-(OH)2D3 respectively). Estrogen levels drop after menopause causing osteoclasts to become more sensitive to parathyroid hormone, which signals them to break down bone. Studies have shown that boron provides protection against osteoporosis and reproduces many of the positive effects of estrogen therapy in postmenopausal women. Raisins are among the top 50 contributors to total dietary boron diet.
3.Protection against Macular Degeneration
Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.
In this study, which involved over 110,000 women and men, researchers evaluated the effect of study participants' consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss.
While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but raisins can help you reach this goal. Add a handful of raisins to your morning cereal; lunch time yogurt; fruit, vegetable or green salads. Virtually any grain dish is improved by the addition of raisins and nuts.
When most fruits are dried, they keep their same name, but not the grape. The dried form of the grape, revered throughout history, has its own unique name: the raisin.
Raisins are made from dehydrating grapes in a process that either involves the heat of the sun or a mechanical process of oven drying. Among the most popular types of raisins are Sultana, Malaga, Monukka, Zante Currant, Muscat and Thompson seedless. The size of small pebbles, raisins have wrinkled skins surrounding chewy flesh that tastes like a burst of sugary sweetness. While the colors of raisins vary, they are generally a deep brown color, oftentimes with hints of a purple hue.
Nutrients per one-quarter cup of regular raisins:
• 108 calories
• 28.7 grams carbohydrate
• 1.3 grams fiber
• 18 milligrams calcium
• 0.68 milligram iron
• 12 milligrams magnesium
• 272 milligrams potassium
• 0.08 milligram zinc
• 0.108 milligram manganese
• 0.6 microgram selenium
• 0.278 milligram niacin
• 0.038 milligram thiamine
• 0.045 milligram riboflavin
• 0.063 milligram vitamin B-6
• 2 micrograms folate
• 0.8 milligram vitamin C
• 1.3 micrograms vitamin K
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.
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.
3. Helps against Anaemia:
Raisins have a good amount of Iron as well as B-Complex Vitamins in them which help to treat anaemia. 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.
5. Helps treat Infections:
Raisins have a substance named polyphenolic phytonutrients which is well known as an anti-inflammatory anti-oxidant. 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. 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. 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.