Raisins for Good Health:
We speak a lot about benefits of fruits, vegetables and other stuff. But today, this topic focuses on health benefits of raisins. Whenever we feel a craving in-between meals we usually take some calorie filled stuffs like cookies, ice-creams or some dry snacks that lead to weight gain and other wise of no use to the body. Instead of eating such stuff, you can try raisins as a snack. They are packed with incredible amounts of energy to keep you going whole day. Just a dozen full of them are enough to do wonders!!
Raisins are used as dressing and toppings on cookies, desserts, chocolates, even in the morning cereals, raisins are a must ones. They are better than those jelly’s and candies and once in a while you can eat and also give your child to eat. They are considered as number one dried fruits all over the world.
The dried raisin candies are produced from grapes that are either heated under the sun or sometimes, heating them in an oven. When grapes get heated the fructose contents present in the grapes begin to concentrate and they result in dried raisins. They are natural candies that are easily digestible when compared to sugarcane or high fructose corn syrup. Dried grapes or raisins have nutrients like calcium, copper, magnesium, phosphorus, zinc, fluoride, iron, potassium, folate, choline, niacin, vitamin B6, K, C and riboflavin.
Now, you must have got some rough idea by looking at the nutrients itself. Raisins are super foods that has lots of benefits, here we take a look at each one of them!
Raisins prevent Anemia
Anemic patients wonder food is raisin, as they are extremely helpful for patients with high iron deficiency. This deficiency causes weakness, fatigue, poor immune system and sometimes even lead to depression. A cup full of raisins give about 6mg of iron that makes 17% of your daily iron need. Other major nutrients which are required for blood formation and red cell formation like copper and vitamin- B complex are found in raisins.
Raisins Promote Bone Health
An important mineral called Boron plays a major role in preventing bone related problems. We see lot of Osteoporosis, arthritis, and other degenerations very early in your life. The common reasons are, being short of Ca (calcium), P (phosphorous), and Mg (magnesium). To have proper absorption of these essential minerals by our body, Boron is a great help. It also regulates testosterone and estrogen levels in the body.
Raisins Promote Oral Health
Raisins are candies that won’t stick to your teeth or cause cavities like the usual chocolates or candies. Raisins are in fact very good for your oral health. There is also a nutrient known as phytonutrient that is present in raisins has another name, oleanolic acid that destroys the cavity which causes bacteria and promotes good oral health.
Arthritis, heart disease, skin disease and cancer are all problems associate with too much of acidity, or toxicity of the blood that causes acidosis. Antacids like magnesium and potassium aid in neutralizing the acids.
Rich in Dietary Fiber
Diet rich in fiber reduces risks of colorectal cancers. People who eat diet rich in fibers normally go for raisins as they give 1 gram of dietary fiber. Raisins have tartaric acid that works with the fiber to maintain good digestive system and relieves you from constipation.
Raisins for Eyesight
Daily intake of raisins protect you from blindness when you grow old. It prevents macular degeneration by taking anti-oxidants help that are found in them. The polyphenols are also very useful to destroy free radicals that are harmful and protects you from eye diseases.
Raisins for Brain
Boron found in raisins acts as food for your brain, in fact it is vital for brain to function properly. Boron also aids in improving concentration levels and also develops hand and eye coordination and sharpens memory. It is proved that they are very effective in treating Alzheimer’s disease.
Raisins act as an Anti-Cholesterol
Raisins have zero cholesterol in them. The anti-cholesterol components present in raisins decreases the bad cholesterol in our bodies. The anti-oxidants, like polyphenols help subdue the cholesterol absorbing enzymes in the body. Soluble fibers take away the bad cholesterol from the liver. A cupful of raisins have 4g of soluble fibers.
Raisins Control Blood Pressure
Purification of blood takes place as raisin act to eliminate toxins. They also help in bringing the blood pressure to normal due to the presence of potassium. Due to high levels of sodium in the body, blood pressure rises, but with due care taken and adding raisins in your diet can regulate sodium levels in the body thereby helping to control blood pressure.
Raisins for Fever
Phenolic Phytonutrients, known for their antibiotic and antioxidant properties, they also have germicidal abundantly, which help cure fevers by fighting against bacterial and viral infections.
Raisins for Diabetes
Raisin consumption showed reduction in the postprandial insulin response, which means that after having a meal, raisins can help the plunge in insulin levels that are so dangerous to patients with diabetes. Raisins actually moderate the absorption of sugar by the body, making it steady, thereby reducing the chance of further complications or emergencies. Raisins also release hormones like leptin and ghrelin that indicate your body about it being hungry or full. To keep check, people should eat raisins, so they improve the chances of maintaining a healthy diet and also prevent us from over eating.
So far we have understood various benefits of raisins to our body. We know that by drying grapes we get raisins. Let’s also understand the difference between raisins and grapes:
Raisins and Grapes
- Half cup of raisins give you 250 calories, while grapes of similar quantity would give you about 30 calories only.
- An ounce of raisins can give you 3 times more antioxidants when compared to grapes.
How to choose best raisins?
Most common and best types of raisins are dark or purple colored ones that are produced by Thompson seedless grapes. Some raisins that are golden, are made from Muscat or sultana grapes. Their golden color is maintained with the help of Sulphur. Some healthy organic raisins that are free of Sulphur are also available in the market.
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