The health benefits of raisins include treating constipation, acidosis, anemia, fever, and sexual dysfunction. They have also been known to help in weight gain in a healthy way, as well as for their positive impact on eye health, dental care, and bone quality.
Table of Contents
What are Raisins?
Raisins are obtained by drying grapes, either in the sun or in driers, which turns the grapes into golden, green or black gems. These delicacies are everyone’s favorites, particularly children. They are widely used in cultural cooking around the world (especially in desserts) and are also added to health tonics, snacks, and compact, high-energy food supplements for mountaineers, backpackers, and campers.
Health Benefits of Raisins
When the nutritional values and health benefits of raisins are considered, “gems” is an accurate name for them. Let’s see how they help our body;
When ingested, raisins swell because the fiber present in them shrinks in a dried form, but begins to swell due to the natural fluids. This adds bulk to the food moving through the intestinal tract and ultimately helps provide relief from constipation. The type of fiber in raisins is considered insoluble fiber because it takes in water and gains volume in that way. Besides reducing constipation, they can also help to stop loose stools, again by absorbing its liquid and reducing the frequency and unpredictability of diarrhea.
Promote Weight Gain
Raisins, like all dried fruits, are very good tools for gaining weight in a healthy way since they are full of fructose and glucose and contain a lot of potential energy. They form an ideal part of a diet for athletes or bodybuilders who need a powerful boost of energy, or for those who want to put on weight without accumulating unhealthy amounts of cholesterol. Their role as an addition to the diet is because of the vitamins, amino acids, and minerals, such as selenium and phosphorus, which facilitate absorption of other nutrients and proteins in the body. Raisins also stimulate the efficient absorption of other proteins, vitamins, and nutrients gained from food, which improves your overall energy and immune system strength.
Raisins have high levels of catechins, which are polyphenolic antioxidants present in the blood. Antioxidants scavenge the free radicals floating in the body and wreak havoc on the organ systems and cells. Free radicals are one of the primary, underlying factors that lead to the spontaneous growth of cancer cells, as well as the substance that can spur on metastasis. Therefore, by including raisins in your diet and increasing the level of these powerful antioxidants in your system, you can prevent cancer, or slow down its progress if you have already developed it.
For many years, some people have believed that raisins have the power to reduce blood pressure and protect heart health, but it was only recently that experts began intensive studies on these claims. The findings, although still not absolutely definitive on how raisins reduced blood pressure, did show a positive correlation between reduced hypertension and consumption of raisins. Many of the nutrients packed into them are beneficial, but experts believe that it is the high level of potassium that helps. Potassium is a well-researched way to reduce the tension of blood vessels and decrease blood pressure, and the dietary fiber in raisins is also thought to affect the biochemistry of blood vessels and reduce their stiffness, which in turn reduces hypertension.
In a number of studies, raisins have been shown to lower the postprandial insulin response, which means they can stabilize the spikes or plunges on the insulin after a meal that can be otherwise dangerous to patients with diabetes. They also help to regulate the release of leptin and ghrelin, which are the hormones responsible for telling the body when it is hungry or full. By keeping a check on these hormones, people who eat raisins can improve their chances of maintaining a healthy diet and prevent overeating.
Raisins contain a considerable amount of iron which directly helps in the treatment of anemia. It also contains many members of vitamin B complex that are essential for the formation of new blood. The high copper content in raisins also helps the formation of red blood cells.
Phenolic phytonutrients, well known for their germicidal, antibiotic, and antioxidant properties, are abundantly present in raisins and can help cure fevers by fighting viral and bacterial infections.
Raisins contain polyphenolic phytonutrients, which have antioxidant properties. These phytonutrients are very good for ocular health, as they protect the eyes from the damage caused by free radicals (oxidants), in the form of macular degeneration, age-related weakening of vision, and cataracts. In addition to their antioxidant qualities, raisins contain significant amounts of vitamin A, beta-carotene, and A carotenoid, all of which are essential for good ocular health.
Acidosis is a state of increased acidity of the blood (also known as toxicity of the blood) or the gases in our respiratory system. This increased acidity can be very harmful to the body as it may lead to a number of health problems such as boils, skin disease, damage to the internal organs, arthritis, gout, renal calculi, hair loss, heart diseases, tumors, and even cancer. Raisins are a good source of potassium and magnesium, which are two of the most common components of antacids because they are considered based on the pH scale.
Treat Sexual Dysfunction
Raisins have long been known to stimulate the libido and induce arousal, primarily due to the presence of an amino acid called arginine, which is beneficial in treating erectile dysfunction. Arginine also increases the levels of sperm motility, which can increase the chances of conception when engaging in sexual intercourse. It is a common practice in India to make the bride and the groom drink a glass of milk each, boiled with raisins and a pinch of saffron on their wedding night. It is also recommended for those suffering from issues of sexual endurance to consume raisins regularly.
Promote Bone Health
Calcium, the main element of our bones, is present in raisins, and these dried fruits are one of the best sources of boron, a micronutrient. For those of you who don’t know, a micronutrient is a nutrient required by the body in very small amount as compared to other nutrients that must be consumed daily in significant amounts. Boron is vital for proper bone formation and efficient absorption of calcium. It is particularly helpful in preventing osteoporosis induced by menopause in women and has been very beneficial for bones and joints. Potassium is another essential nutrient found in high levels in raisins which can help strengthen bones and promote bone growth, thereby reducing the chances of osteoporosis.
Oleanolic acid, one of the phytochemicals present in raisins, plays a crucial role in protecting your teeth against tooth decay, cavities, and teeth brittleness. It effectively prevents the growth of Streptococcus Mutans and Porphyromonas Gingivalis, two of the bacterial species that are most responsible for cavities and other dental problems. In addition, it is rich in calcium, which is good for promoting dental health, as it prevents breaking or peeling of teeth and enamel while making them stronger.
As strange as it may sound, when eating raisins, the longer they stick to your teeth, the better, because that ensures an extended contact of oleanolic acid with the teeth, increasing the preventive powers of bacterial growth. In addition to its role in bone health and osteoporosis treatment, the boron present in raisins plays a very important role in curbing the growth of oral germs as well as in promoting strong teeth.
The fibers in raisins help to promote excretion of bile from the body, and it stimulates the burning of cholesterol, thereby promoting good cardiac health. Furthermore, the amount of fiber in them helps to sweep out toxins and harmful materials in the digestive tract. This can protect people from additional intestinal diseases and bacterial growth.
Word of Caution: There are a few risk factors in excessive consumption of raisins. Raisins are quite high in calories, which can increase weight quickly if you are not careful. Raisins also have high levels of triglycerides due to their high content of fructose (triglycerides are byproducts of the body metabolizing fructose). High levels of triglycerides can increase your chances of developing diabetes, coronary heart disease, and fatty liver cancer. If you have other risk factors, then be careful and don’t add too many raisins to your diet.