11 Surprising Benefits of Raisins

The health benefits of raisins include relief from constipation, acidosis, anemia, fever, and sexual dysfunction. Raisins have also been known to help in attempts to gain weight in a healthy way, as well as for their positive impact on eye health, dental care, and bone quality.

Raisins are irreplaceable as they are a healthy member of the dry fruits category. These golden, green and black delicacies are favorites of everyone, 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.

Raisins are obtained by drying grapes, either in the sun or in driers, which turns the grapes into golden, green or black gems.

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;

Relieve Constipation

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 body builders 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.

Prevent Cancer

Raisins have high levels of catechins, which are polyphenolic antioxidants in the blood. Antioxidants scavenge the free radicals that float around 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,

Raisins5Reduce Hypertension

For many years, some people have believed that raisins have the power to reduce blood pressure and protect the integrity of 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 raisins 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.

Control Diabetes

In a number of studies, raisins have been shown to lower the postprandial insulin response, which means that after eating a meal, they can help the spikes or plunges in insulin levels that can be dangerous to patients with diabetes. It modulates the sugar absorption by the body, making it more even and stable by reducing the chance of health complications or emergencies for those suffering from both the types of 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 these hormones in check, people who eat raisins can improve their chances of maintaining a healthy diet and prevent overeating.

Treat Anemia

Raisins contain a considerable amount of iron which directly helps in the treatment of anemia. It also contains many members of the 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.

Cure Fever

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.

Eye Care

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, A-Beta Carotene, and A-Carotenoid, all of which are essential for good ocular health.

Prevent Acidosis

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.

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 dysfunctions. 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, which is 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 in people.

Dental Care

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 away 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 preventative powers of bacterial growth. In addition, 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.

raisins

Other Benefits: The fibers in raisins also help 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 the toxins and harmful materials in the digestive tract, which can protect people from additional intestinal diseases, and bacterial growth that is eliminated when the toxins are swept out.

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 into your diet.

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51 comments in this artcle's discussion

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Thanks for the helpful information.

Have heard that raisins reduce bleeding of hemorrhoids.

I learned something new about raisins. Not only are they nutritional, it's beneficial to one's health.

Hello,

What quantity of raisins should be consumed per day, then?

pls tell me if u find out,i mash 100 or so together mmmmmmmmmmmmmmmm tastessss greatend up eatin lots of raisins lol

Can you tell me where I can find your resources? I would like to use some of your data but would like to check your resources prior to a write up. Thanks

Meenakshi Nagdeve

Hello Deanna, link of sources are there within the article only.

awesome website you have helped me in a massive project thanks

Nice reading about raisins,saw it in the bible in 2samuel. Pls how can I prepare it my self?Thanks

Very nice article adding valuable information about these Dried Gems.Thank U

i am going to add raisins to yogurt,curd..

yes this are all true.. in Islam, they even use raisin to help scholars to memorize the Quran.

yes this are all true.. in Islam, they even use raisin to help scholars to memorize the Quran.

Ehsanullah Wardak

Dear Tiger Crunch, which raisins we can take black or green...mean which one is good for Diabetes... waiting for your response. Thanks

yogurt coated raisins are super.

Shamla Kumar Mudaliar

I eat raisins and almonds every mrng and before bed.. I was just wondering if too much raisins is good for me hence I got directed here.. but I'm very happy its got numerous health benefits.. Thanks for sharing...

Harika Reddy Vangeti

Raisins goog for health so eat 10 raisins per day

i am going to add raisins to yogurt,curd..

Thanks Mel Estaca for your valuable information on raisins. Really there are many solutions for every disease without resorting to medicines. My wife is a diabetic and she has decided to use raisins everyday from now on. I will definitely post the results here after sometime. In the meanwhile, I would also like to say something about Blood Pressure which has become a common problem for many problem. Taking Beet root juice every day morning in the empty stomach will totally bring BP to normal within an hour and will remain so through out the day. I have BP and have tested it. I have stopped taking medicines for BP now.

before driving I eat raisins coz it makes me alert and wide awake..20 to30 pcs are good enough for 1 hour journey. the more the better.

I love raisins! After several years of eating unhealthy, I am finally back on track. My only snacks are raisins and peanuts mixed with a bit of sea salt. I have stopped eating all other sweets and feel great and after reading all of these positive things about raisins, they are now a part of my daily diet.

Yum. Raisins are a very healthy treat, especially for people who like sweet snacks but don't want to load up on unhealthy sugar, high fructose corn syrup, etc. Raisins are much better for you and the fruit sugar in raisins is more digestible than these artificial sweeteners.

Eiramesor O. Gacub

it helps me a lots.i eat 1 pack for 2 days.

Raisins are my new favorite snack!

Catherine Silvanayagam

I luv raisins.....

Who knew:)

They are good with oatmeal.

Not a fan of raisins but it is good for anemia so gotta eat it. Per this article there are many other benefits as well...who knew.

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