Raisins are processed products of dried grapes. In addition to its delicious taste, the benefits of raisins for health are also not to be missed. Check out the following article to find out more about the benefits of raisins.
Raisins can appear in a variety of colors, ranging from brown, yellow, to blackish purple. Thanks to its sweet taste and shape, raisins are often consumed as a healthy snack or used as food toppings, such as muffins, breads, salads, cereals, and yogurt.
Nutritional content of raisins
The benefits of raisins you can get from the nutrients that are contained in it. In 28 grams (±3 tablespoons) raisins there are 84 calories and a variety of other nutrients, such as:
- Carbohydrates and sugars
- Vitamins, namely vitamin C and vitamin B6
- Minerals, namely iron, magnesium, and calcium
In addition, raisins are also high in antioxidant content. The types of antioxidants that are widely contained in raisins are phenols and polyphenols.
Benefits of Raisins For Health
Consumption of raisins becomes a simple way to keep the digestive system healthy. Raisins contain useful soluble fiber. These fibers, smooth the stool and help pass through the intestines more easily.
Raisins provide a laxative effect to the stomach and help relieve constipation. Daily intake of raisins makes regular bowel movements and fibers help keep toxins and waste products out of the system. Fiber also helps keep satiety longer as it slows the emptying of the stomach.
The benefits of raisins can play a role in preventing anemia. They contain a lot of iron, copper, and B-Complex vitamins, which are essential for making red blood cells and carrying oxygen throughout the body.
Iron is important for making red blood cells and helping them carry oxygen to the body’s cells. A person needs to eat enough iron to prevent iron deficiency anemia. The presence of copper in the raisins also helps in the production of red blood cells.
Improving Heart Health
Raisins are a rich source of antioxidants and phytonutrients that are able to prevent chronic diseases such as heart disease and stroke. Daily consumption of raisins is also known to lower blood pressure.
Lowering Diabetes Risk
Raisins are a very healthy type of snack for patients with diabetes. A study showed that raisin consumption was able to lower glucose levels after meals by 23 percent and lower blood pressure.
The high antioxidant content in raisins can prevent free radicals from causing cell damage. Free radicals can cause cancer cells to appear so that consumption of raisins can prevent the disease.
A practical and effective source of carbohydrates
One and a half cups of raisins contains about 216 calories and 42 grams of sugar. As a measure, a 330ml can of soda contains approximately 150 calories and 33 grams of sugar, depending on the brand. For this reason, raisins cannot be said to be low in calories or low in sugar. Raisins are sometimes even known as natural sweets.
The high number of calories and sugar is indeed one of the characteristics of dried fruit. Therefore, controlling the number of raisins you consume is key. Raisins are usually sold in small packages that contain approximately 100 calories on each package. If you have problems controlling how many raisins you eat, it’s a good idea to buy raisins into this small package to keep your raisin consumption under control.
For endurance athletes, raisins are an excellent source of calories. Its small and easy-to-consume shape makes raisins a practical source of carbohydrates to improve performance.
Reduces the likelihood of tooth and gum disease
Although raisins have a sweet taste and sticky texture, but raisins have benefits in preventing tooth holes and problems in the gums. The antimicrobial content in it is able to suppress the growth of bacteria in the mouth.
However, it does not mean that you can consume raisins in excess because the raisins in the packaging may have added sugars that can actually damage the teeth. It is best to gargle after eating raisins.
Benefits of raisins while pregnant
Last Updated on February 25, 2021 Reviewed by Market Health Beauty Team