Are Raisins Really That Good For You?
What are raisins?
The shrivelled yellow, brown, or purple morsels known as raisins are actually grapes that have been dried in the sun or in a food dehydrator.
Raisins are commonly used:
– as a salad topping.
– mixed into oatmeal.
– in yoghurt.
– in granola or cereal.
You also may have eaten them baked into delicious cookies, bread, and muffins. Despite their small size, raisins are not only packed with energy but are rich in fibre, vitamins, and minerals.
Raisins are naturally sweet and high in sugar and calories, but they’re beneficial to our health when eaten in moderation. In fact, raisins can aid digestion, boost iron levels, and keep your bones strong. So the next time you’re craving candy or sweets, consider munching on some raisins to satisfy your yearning. Your body will reap health benefits.
The nutrition of raisins:
There are several factors to consider about the nutritional benefits of raisins. Both good and bad, to determine if the benefits outweigh any risks.
Sugar and calories:
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.” High amounts of sugar and calories are pretty typical of dried fruit, which is why keeping an eye on how many raisins you are eating in one sitting is key. Raisins are often sold in small, single-serving boxes, each containing roughly 100 calories.
If you have problems with portion control, try purchasing these pre-packaged raisins to keep your intake in check. 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. A recent study found that raisins were just as effective as a brand of sports jelly beans in improving performance for athletes engaging in moderate- to high-intensity endurance exercise.
One-half cup of raisins will give you 3.3 grams of fibre, or roughly 10 – 24% of your daily needs, depending on your age and gender. Fibre helps aid your digestion by softening as well as increasing the weight and size of your stool. Bulkier stools are easier to pass and can help prevent constipation. Fibre 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. Fibre also plays a role in cholesterol levels. Dietary fibre is known to decrease levels of the “bad” Low-density lipoprotein (LDL) type of cholesterol.
Raisins are a good source of iron. One-half cup of raisins contains 1.3 milligrams of iron. That’s about 7 % of the recommended daily amount for most adult females and 16 % for adult men.
Iron is important for making red blood cells and helping them carry oxygen to the cells of your body. You need to eat enough iron in order to prevent iron deficiency anaemia.
Calcium and boron:
Raisins have about 45 milligrams of calcium per 1/2-cup serving. This translates to about 4 % of your daily needs. Calcium is essential for healthy and strong bones and teeth.
If you’re a postmenopausal woman, raisins are a great snack for you because the calcium helps prevent the development of osteoporosis. A disorder characterized by bone loss that usually occurs as you age. To add to that, raisins contain a high amount of the trace element boron. Boron works with vitamin D and calcium to keep your bones and joints healthy. It also plays a role in treating osteoporosis.
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 also prevent damage to your cells and DNA. This can lead to diseases like cancer, heart disease, and stroke.
A recent study noted that raisins contain phytochemicals that could promote healthy teeth and gums. Phytochemicals are present in raisins, including oleanolic acid, linoleic acid, as well as linolenic acid. These chemicals fight the bacteria in your mouth that lead to cavities. In other words, eating raisins in place of sugary snack foods can actually keep your smile healthy. Check out our fruity packs raisins & sultanas packs and reap all the nutritional benefits.