Raisins are one of the most familiar, popular, and commonly eaten dried fruits. Like all dried fruit, they’re higher in sugar than whole fruit when compared by volume. They are an inexpensive and shelf-stable way to include fruit in your diet.
Here are some amazing health benefits of eating raisins daily:
One-half cup of raisins has about 217 calories and 47 grams of sugar. For reference, a 12-ounce can of soda has about 150 calories and 33 grams of sugar, depending on the brand. For this reason, raisins aren’t exactly a low-calorie or low-sugar treat. It’s no wonder they are sometimes referred to as “nature’s candy.”
For endurance athletes, raisins are a great alternative for expensive sports chews and gels. They offer a quick source of much-needed carbohydrates and can help improve your performance.
One-half cup of raisins will give you 3.3 grams of fiber, or roughly 10 to 24 percent of your daily needs, depending on your age and gender. Fiber helps aid your digestion by softening and increasing the weight and size of your stool. Bulkier stools are easier to pass and can help prevent constipation. Fiber also helps keep you full for longer because it slows down the emptying of your stomach. If you’re trying to lose weight, eating fibrous foods may help.
Raisins are a good source of iron. One-half cup of raisins contains 1.3 milligrams of iron. That’s about 7
percent of the recommended daily amount for most adult females, and 16 percent for adult men for
making red blood cells and helping them carry oxygen to the cells of your body. You need to eat enough
iron to prevent iron deficiency anemia. It improves blood circulation in the body and stimulates the hair
follicle cells. This makes the hair healthy and strong.
Raisins have about 45 milligrams of calcium per 1/2-cup serving. This translates to about 4 percent of your daily needs. Calcium is essential for healthy and strong bones and teeth. It helps in the prevention of tooth decay as well as help in teeth whitening.
Raisins are an exceptional source of naturally occurring chemicals called phytonutrients, such as phenols and polyphenols. These types of nutrients are considered antioxidants. Antioxidants help remove free radicals from your blood and may prevent damage to your cells and DNA.
This can lead to diseases like cancer, heart disease, and stroke. The antioxidants in raisins help in protecting the eyes by reducing the free radical action that weakens the vision and causes muscular degeneration as well as cataract.
Raisins may be a simple way to help keep the digestive system healthy. Raisins contain helpful soluble fibers, which give the body to the stool and help it pass through the intestines easier. This may help improve digestion and promote regularity.
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.
The researchers found that daily consumption of raisin may significantly lower blood pressure, especially when compared to eating other common snacks. In addition, raisins nutrition is rich in heart-healthy electrolyte potassium, helping prevent low potassium. Potassium is a key mineral for the proper function of all cells, tissues, and organs in the human body. People who get a lot of potassium in their diets have a lower risk of stroke.
Antioxidants may help keep the skin cells young and prevent damage from aging cells. Raisins also contain valuable nutrients, such as 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.
Blood Pressure is caused by excess salt consumption in the body. Raisins are low sodium food that also contains a good amount of potassium, which helps in balancing the sodium content in your body and in relaxing your blood vessels.
While raisins are generally beneficial, there are some times 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 calories 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. However, enjoying raisins in moderation is generally safe.
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