Raisins are a food with high nutritional content, so they are often used as a substitute for daily snacks. So what are the effects of raisins? How to use raisins to be good for your health? Let’s find out the benefits and ways to eat raisins in the article below.

Nowadays, raisins have become more popular and gradually become a familiar snack for all ages around the world. Raisins can be eaten directly, combined with yogurt or used as an ingredient to make many cakes and other dishes. In addition to the delicious taste similar to fresh grapes, raisins also provide essential nutrients for the body.

Nutrient content in raisins

Raisins are fresh grapes that have been dried or naturally dried in the sun to reduce the amount of water, helping to preserve the grapes longer. After drying, raisins are usually small in size, slightly soft, dark in color and have a wrinkled skin. The drying process only reduces the amount of water in the grapes but still retains the flavor and nutritional value. Therefore, raisins have a similar flavor to fresh grapes but are sweeter.

Green raisins have a natural sweetness, with a slight sour taste.

According to the United States Department of Agriculture, raisins contain many essential nutrients such as protein, fat, fiber, electrolytes, vitamins and minerals. In addition, raisins also contain a large amount of antioxidants and higher phenol content than other dried fruits.

In every 50g of raisins contains:

• Energy: 299 Kcal.
• Carbohydrates: 79.18g.
• Protein: 3.07g.
• Fat: 0.46g.
• Fiber: 3.7g.
• Folates: 5µg.
• Riboflavin: 0.125mg.
• Vitamin C: 2.3mg.
• Vitamin E: 0.12mg.
• Vitamin K: 3.5µg.
• Vitamin B3: 0.766mg.
• Vitamin B5: 0.095mg.
• Vitamin B6: 0.0174mg.
• Vitamin B1: 0.106mg.
• Vitamin B2: 0.125mg.
• Calcium: 50mg.
• Copper: 0.318mg.
• Magnesium: 7mg.
• Zinc: 0.22mg.
• Phosphorus: 101mg.
• Sodium: 1mg.
• Potassium: 749mg.

What are the benefits of eating raisins?

Raisins are a food that provides many nutrients that are very good for health if we know how to eat raisins properly and appropriately. Below are some great effects of raisins.

Improve digestion

First of all, we must mention the digestive support effect of raisins. Thanks to the high fiber content, eating raisins will help improve intestinal motility, reduce constipation. At the same time, it helps the body release toxins, clean the digestive tract, and make the intestines healthier.

In particular, raisins also contain tartaric acid with anti-inflammatory properties that help improve intestinal function and regulate the balance of intestinal bacteria, thereby effectively reducing the risk of colon cancer.

Eating raisins helps improve the digestive system

Prevent anemia

Raisins contain a lot of vitamin B, iron, and copper, which play an important role in the formation and structure of red blood cells. Therefore, using raisins properly will help improve iron deficiency anemia problems. At the same time, it stimulates and promotes blood clotting, helping wounds heal faster.

Support diabetes control

Although the sugar content in raisins is higher than in fresh grapes, the effect of reducing blood sugar levels of raisins is still better than other fruits. Therefore, raisins can become a healthy snack that helps reduce cravings for sweets for people with diabetes.

Helps strengthen hair

Your hair will be stronger if you eat raisins regularly in the right amount. Because raisins contain a lot of vitamin B, potassium, iron and antioxidants that help reduce hair loss and improve hair health.

Provide energy for the body

With a fairly high content of carbohydrates and natural sugar, raisins are often used as a dish to help replenish energy quickly and conveniently. This dish is especially suitable for athletes and exercisers.

Raisins are a popular energy-boosting snack.

Reduce the risk of stroke

Raisins not only help reduce blood pressure, but the electrolytes in this dish are also very good for the cardiovascular system. Many studies have shown that people who regularly eat raisins will help reduce the risk of ischemic stroke.

Support cancer prevention

Free radicals are the leading cause of cancer cell growth. However, antioxidants can prevent this. Raisins are a food rich in antioxidants, so raisins are also included in the list of dried fruits that can help prevent cancer.

Help strengthen bones

Raisins contain a lot of calcium, which is very good for bone and joint health. Therefore, if you need to supplement calcium or are having bone and joint problems, add raisins to your daily diet to reduce the risk of arthritis, osteoporosis and gout.

Good for the skin

The antioxidants in raisins help slow down the aging process of the skin, remove harmful cells. Thanks to that, your skin will be bright, smooth, healthy and limit aging if you eat raisins properly.

Good for the eyes

Polyphenolics in raisins have the ability to eliminate free radicals that are harmful to vision and degenerative eye muscles. Therefore, eating raisins not only helps the eyes to be healthier but also improves vision very well.

Summary of ways to use raisins that are good for health

Eat raisins directly

The simplest way to eat raisins is to eat them directly as a snack instead of candy, chocolate, … However, you should not eat too many raisins in a day. According to experts, the recommended amount of raisins is about 15 fruits per serving. Note, you should not eat raisins in the evening because the high sugar content can affect your sleep and make you gain weight.

Eat raisins with yogurt

In addition to eating raisins directly, you can also combine raisins with cereals and mix them with yogurt. This dish can be eaten for breakfast or as a snack, especially suitable for those who want to lose weight healthily.

Make cakes from raisins

You can also vary raisins by using them as ingredients for delicious and attractive cakes. Cakes using raisins are not only delicious but also have a natural sweetness that is very good for your health.

Raisin sponge cake is delicious and nutritious.

Raisin Water

Another way to use raisins that is very good for your health is to drink raisin water. This type of water is made by soaking raisins in water so that the nutrients are converted into liquid form, which will help the body absorb it more easily.

The above is information about the effects of raisins and how to use raisins properly and safely. Hopefully, this article will help you gain a lot of useful knowledge about this dish. At the same time, build a reasonable diet with raisins to ensure safety and good health.