Are Raisins Good for You ? 10 Amazing Health Benefits
Did you know that 25% of the world’s metric tons of raisins were produced in the United States in 2015–16?
Men and women in the United States consume 17.6 g and 13.7 g of dietary fiber daily, respectively, according to data from the National Health and Nutrition Examination Survey (NHANES), and just a handful of raisins on the move can give 1-2 grams of fiber, which is 4-8% of your daily requirement.
Raisins are good for you in more ways than one, apart from being a delicious complement and improving food flavor. Studies have shown that raisins, while having 60% sugar, are a healthy snack due to their low to moderate glycemic index. They are a fantastic dietary source since they are high in flavonol glycosides and phenolic acids, as well as iron, potassium, copper, vitamin B6, and manganese.
To know how raisins are good for you in multiple ways, read on.
Raisins Enhance immunity
In addition to being a dietary powerhouse of vitamins and minerals, raisins also possess antioxidant qualities that shield white blood cells from damage. Good news; if you’ve ever wondered whether chocolate-covered raisins are good for you, they are also packed with antioxidants and support cognitive abilities.
Help in weight loss
By only consuming 100g of raisins, your body gets between 3.3 & 4.5g of dietary fiber, making raisins act as prebiotics and improve gut flora. The fiber in them extend the sensation of satiety and aid in changing hormones that affect satiety, which reduces the amount of energy consumed during the meal. However, if you believe that yogurt-covered raisins are good for you as “snacks,” you may want to consider that one serving has 120 calories.
Promote Blood Health
To avoid anemia, include raisins in your meals regularly. They have a lot of iron, copper, and other vitamins that are essential for the production of blood cells. If you’re pondering whether regular or golden raisins are good for you, both provide about 3% of the daily requirements for iron and about 5% of the daily requirements for potassium.
An excellent source of sugar, raisins provide selenium and the right calorie count to ensure the energy in men, helping them with their good sexual health. The arginine in it improves sperm mobility and also helps those with erectile dysfunction.
Keep Metabolism Good
Are golden raisins good for you? YES! They include riboflavin, niacin, and vitamin B-6 in an ounce, much like regular raisins. Try including them in a balanced, healthy diet to discover how they affect your metabolism.
Fuel Your Body with Calcium
Many people are aware of raisins’ ability to keep hair strong, but did you know it also helps with bone health? You can get 4% of your recommended daily intake of calcium from a serving of 1/2 cup of raisins. Along with calcium and vitamin D, it also contains a lot of boron, which aids in maintaining strong bones.
Fight against Cancer Cells
The antioxidants, phenols, and polyphenols in raisins can prevent oxidative damage to cells and blood by eliminating free radicals. This is just another reason why antioxidant-rich chocolate-covered raisins are good for you.
Improves Heart Health
Raisins maintain a balanced sodium level and relaxed blood vessels because of their phenolic components and high fiber content. They also aid in lowering blood pressure because of their high fiber, potassium, and antioxidant content, reducing heart disease risk.
Ensures Dental Health
If you’re wondering how raisins are good for you and your oral health, it’s because they protect the tooth enamel by preventing bacterial development and delaying the emergence of cavities and periodontal disease due to the presence of oleanolic acids.
Did you know that, despite having an acidic pH, raisins become alkaline when consumed, bringing their pH down to 8.5, which helps to balance the stomach’s acidity level? They cleanse the body of impurities and offer defense against ailments like gout, arthritis, heart disease, and kidney stones.
Now that you know how are raisins good for you, enjoy your daily serving of dietary fiber, polyphenols, and phytonutrients.
Pro tip: Soak them for the night before eating to ensure you get the maximum amount of vitamins, antioxidants, and nutrients.