Raisins are healthier alternatives to sugary treats and refined sugar sweets. The benefits of raisins extendI hope this article on the benefits of raisins makes you add them in your daily dose of nutrition. Hope you liked the article. Do leave your comments below. to constipation and gastrointestinal problems. Raisins have different names, which include ‘Kishmish’ in Hindi, ‘Kaintha Thratchai or Ular Dhraakshai’ in Tamil, ‘Yendu Dhraksha’ in Telugu, ‘Vonadraakshe or Ona Drakshi’ in Kannada, ‘Unakku Munthiringa or Kismis’ in Malayalam, ‘Khismis or ‘Lal Draksh’ in Gujarati, ‘Khishmish’ in Punjabi, ‘Manuka or Bedane’ in Marathi, and ‘Kishmish’ in Bengali.
This article discusses the benefits of raisins and how to use them for maximum benefits.
Trivia The term “raisin” is derived from the word “racemes” in Latin, meaning a cluster of berries or grapes.
Scroll down and check out the health benefits of raisins:
In This Article
1. Help In Digestion
Having a few raisins every day is good for your stomach. Raisins contain fibres that start to swell in the presence of water. These give a laxative effect to the stomach and help in relieving constipation. Also, daily intake of raisins keeps the bowel movement regular and the fibers help to keep toxins and waste products out of the system (1).
2. Reduce Acidity
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Raisins contain potassium and magnesium in good levels. These help reduce acidity and help remove the toxins from the system, preventing diseases like arthritisi XInflammation of one or more joints in the body that causes pain and stiffness and worsens in old age. , gouti XA condition that causes persistent inflammation and affects several joints, especially those in the hands and feet. , kidney stones and heart diseases (2).
3. Help Against Anaemia
Raisins have a good amount of iron and B-Complex vitamins in them which help to treat anemia (3). The copper present in raisins also helps in the production of red blood cells.
4. Help Prevent Cancer
An antioxidant named cateching present in raisins helps in protecting the body against the free radical activity that can cause tumors and colon cancer (4).
5. Help Treat Infections
Raisins contain polyphenolic phytonutrients, which are well known as anti-inflammatory antioxidants (5). They exhibit antibacterial properties that help lower the risk of fever and kill the bacteria. Thus, having a few raisins a day can keep you safe from cold and other such infections.
Related: 26 Effective Home Remedies For Common Cold + Symptoms
6. Help Reduce Sexual Weakness
Consumption of raisins is also good for your sex life. Raisins contain an amino acid named Arginine which increases libido and induces arousal. It is good for men and is used to treat erectile dysfunction (6). Also, the added energy of the raisins helps your conjugal life. Remember the tradition in India where the new bride and groom are given a glass of milk boiled with raisins and saffron? This is an age-old practice that validates the effectiveness of raisins.
7. For The Eyes
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Raisins are found to be rich in polyphenolic phytonutrients which are antioxidants that help in keeping your eyesight strong. The antioxidants in raisins help in protecting the eyes by reducing the free radical action that weakens the vision and causes muscular degeneration as well as cataract. Also, raisins have vitamin A, beta-carotene, and carotenoids, and they are super good for the eyes (7).
8. For Your Mouth And Dental Care
Raisins contain oleanolic acid which is one of the phytochemicals which is essential to keep your teeth safe from decay, cavities as well as brittle teeth. Raisins prevent the growth of bacteria in the mouth to keep the teeth in good shape. As they contain calcium in good quantities, they also prevent the teeth from peeling away or breakage. The boron present in raisins is good for keeping germ build-up in the mouth low (8).
Related: How To Get Rid Of Cavities – 7 Home Remedies To Follow
9. For Your Weight Management
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If you are desperately trying to gain weight, then these raisins are your best friends. Raisins are rich in fructose and glucose and give you loads of energy. They will help you gain weight without accumulating bad cholesterol (9).
10. For Good Bones
Raisins also contain good amounts of calcium which is good for bone health (10). They help you from arthritis and gout.
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Related: 11 Best Foods For Building Strong Bones And Muscles
Raisins For The Skin
Raisins are nutritious, give high energy and contain low-fat food. These help in keeping the skin healthy and beautiful. Following are some benefits of raisins for the skin:
- Unlike topical creams, raisins protect the skin from inside by guarding the cells from any damage. They are packed with phenol, an antioxidant that prevents the free radicals from damaging the skin cells, collagen and elastin. This helps delay the appearance of the signs of aging (11) like wrinkles, fine lines and blemishes.
- The antioxidants in raisins speed up the skin repair system, plump out the skin and prevent it from damage. They also rejuvenate the skin cells and prevent sagging of the skin.
- Raisins contain resveratrol, a substance which is highly beneficial for maintaining the health of the skin (12). It removes the toxic and black cells from the blood to purify the blood. It also helps improve the production of red cells in the body. This, in turn, makes the skin clear, shiny and nourished.
- Blood toxicity, also known as acidosis, is a condition that increases the acidity in the body. This can lead to skin complications like boils, pimples and psoriasisi XA non-contagious autoimmune disorder in which skin cells accumulate and develop into scales and dry, itchy areas on the body. . The high amounts of magnesium and potassium in raisins neutralizes the stomach acid. This helps cure acidosis and keeps the skin healthy and problem-free (13).
- Consumption of black raisins accelerates the functions of the liver to detoxify the body (14). This helps flush out the toxins from the body to get a clean and glowing skin.
- Raisins also help to protect the skin against sun damage. The phytochemicals in them protect our skin cells from the damage caused by the exposure to the sun. The amino acids in raisins boost skin renewal and form a protective barrier against sun damage. This is useful to prevent skin cancer (15).
- The antioxidants in the raisins combat the free radicals in the body (16). This slows down the oxidation process and prevents the disintegration of the DNA of our skin.
- Raisins contain vitamins A and E that help stimulate the development of new cells in the skin’s outer layers. They improve the hydration of the skin to make it supple and younger looking. Regular consumption of raisins also makes the skin glowing and beautiful (17).
Raisins For The Hair:
Raisins contain plenty of hair-friendly nutrients like vitamin B, iron, potassium, and antioxidants which are required for improving the condition of the hair. Some of the benefits of raisins for the hair include the following:
- These tiny treats are packed with iron, a nutrient that is required for maintaining the health of the hair. A deficiency in iron can cause a dull and lifeless mane and severe hair loss. Iron improves the blood circulation in the body and stimulates the hair follicle cells. This makes the hair healthy and strong. So munch a handful of raisins daily to get your dose of iron (18).
- Raisins contain a large amount of vitamin C which facilitates the absorption of minerals and provides nourishment. This helps maintain the natural color of the hair.
- Consuming a handful of raisins daily will strengthen the blood vessels. This, in turn, will reduce flakiness, dandruff and itchiness of the scalp. The resveratrol present in raisins inhibits scalp inflammation and cell deaths to prevent hair loss. Raisins also fight hair loss caused by environmental damage.
- Consuming foods rich in antioxidants can prevent hair loss to a great extent. The antioxidants in raisins prevent hair damage by stimulating healthy hair follicles. They also promote healthy cells essential for hair growth.
- Raisins contain several essential nutrients that promote the health of the hair. Vitamin C in raisins maintains the follicle’s connective tissue, also known as collagen. This promotes hair growth. Vitamin E further strengthens the cell membranes and prevents the free radicals from attacking the hair follicles.
Selection And Storage
- Packed or canned raisins are available in the local grocery store throughout the year. Several brands and grades of raisins are available, so always buy raisins of good quality.
- Raisins are available in small serving-size boxes and large containers. Try to purchase raisins that are sold in transparent containers, or loose, so that you can check their quality. While buying packaged raisins, make sure that the container is properly sealed and is not tampered.
- Substandard and low quality raisins have thin flesh and very poor taste. Buy raisins that are plump in appearance and are not very shriveled.
- Avoid buying old stocks and those that have molds, excess moisture or are rotten as this will affect their appearance and edibility.
- Shake the box or container and avoid buying boxes that rattle loudly as this indicates that the raisins have dried out.
- Raisins are best consumed within six months from the date of purchase.
- Proper storage is very important for maintaining the freshness and the quality of raisins.
- Raisins are ideally kept in a cool and dry place. They stay fresh for more than two months if kept in an airtight container and will last even more if stored in a refrigerator.
- Refrigeration is recommended if you are preserving the raisins for later consumption. You can store them in the refrigerator for up to one year and in the freezer for up to two years. Prolonged cold storage may result in the crystallization of the sugar content of raisins.
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- To prevent the crystallization, transfer the raisins from the container to an airtight storage bag and press out the air as much as possible. Seal the bag properly and place it in the refrigerator or the kitchen cabinet. This will prevent the raisins from crystallizing or turning stale. You can even soak them in warm water to dissolve their crystals.
Fun Fact Fresno, a major city in California, is known as the “Raisin Capital of the World”.
Uses Of Raisins
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- Fresh and properly stored raisins do not require any special attention before eating or using them in a recipe.
- Raisins can be enjoyed alone or can be combined with other dry fruits like dates, almonds, apricots and prunes for a healthy snack.
- They taste best when taken with warm milk.
- You can add raisins to your breakfast cereals, homemade granola or sprinkle on a bowl of oatmeal.
- You can also keep them in your purse or bag for a healthy on-the-go snack.
- If the raisins have dried out, place them in a bowl filled with hot water for a few minutes. You can use this raisin-infused liquid for preparing a side dish. Use soaked raisin on top of a chicken dish or layer it with plain yogurt to make a dessert parfait. Their sweetness and texture makes them a great addition to poultry stuffing.
- Raisins are used extensively in salads and are added to curries in some cuisines.
- They go well with most of the baked foods and are a sought after item in the confectioneries. They are added in muffins, cookies, biscuits, pies, and cakes. They are also used in the preparation of jams, jellies and puddings. Commercially grown raisins are even treated with sulfur dioxides to extend their shelf life and prevent oxidation and bleaching of colors. This can cause adverse reactions, especially in people who suffer from asthma and are sulfite sensitive. So, consider buying organic raisins if you’re sulfite sensitive.
Stylecraze Says Black raisins are also a good option for people with sulfite sensitivities, as they are sun dried and do not involve the use of sulfur dioxide in the making process.
Side Effects Of Raisins
Eva De Angelis, Dietitian Nutritionist, says, “Like most fruits and dried fruits, raisins are generally safe and healthy. They are high in fiber, antioxidants, and potassium, with a bit of protein. Yet, if you are watching your calorie intake, be aware of how many raisins you eat. They can quickly add up in terms of energy and sugar.”
Julianna Coughlin, MS, RD, LDN, notes, “They are a concentrated source of sugar.”
Eva continues, “While they are high in fiber, they contain more sugar than grapes due to dehydration, so people with diabetes or who struggle to manage blood sugar levels should limit their intake. In fact, sugar accounts for nearly 70% of the weight of raisins. As a result, eating too many at once will cause blood sugar spikes. This is especially significant for people with diabetes, who should limit their raisin intake to no more than 30 grams per time.”
She adds, “I recommend taking no more than a small handful of raisin, about 30 grams or 1 oz. To help with portion control, I like to include raisins in my homemade mix trails with unsalted nuts or add them to porridge or yogurt.”
She further adds, “Another thing to keep in mind is that because raisins are so small, they may be unsafe foods for small children or people who have difficulty swallowing.”
Infographic: Important Benefits Of Raisins
Raisins are healthy and natural sugary treats rich in glucose and fructose that can substitute sweets. In addition, raisins are packed with many phytonutrients and antioxidants, making them very beneficial for hair, skin, and overall well-being.
Check out the infographic below to know about the most important benefits of raisins.
Illustration: StyleCraze Design Team
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Raisins are healthy and natural substitutes for sugary treats. They are highly nutritious. Their intake can help promote digestion, reduce acidity, help treat anemia, reduce cancer risk, and treat many bacterial infections. In addition, they also may delay the signs of aging, make your skin clear and shiny, and prevent hair loss. You can add them to your favorite recipes to reap their maximum benefits.
Frequently Asked Questions
Do raisins have Omega 3?
Julianna says, “No, omegas 3 and 6 are only found in foods that contain fats, raisins are fat-free.”
Which raisin is best black or yellow?
Eva says, “Both types are nourishing foods to include in our diet. I like to add either one to yogurt, salads, mix trails, or saute for a subtle sweet flavor.”
How many raisins should you eat in a day?
The recommended daily intake of raisins for adults is 1.5- 2 cups a day (19).
What is the best time to eat raisins?
The best time to eat raisins (soaked) is early morning, on an empty stomach.
Can I eat raisins without soaking?
You can eat raisins without soaking them. But soaking and consuming them is considered a healthier option.
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Dr. Geeta Dharmatti, MSc, PhD
Dr. Geeta Dharmatti is the Director and Founder of Geeta Nutriheal Consultancy (Nutrition Services Consultancy) and an Executive Member of the Indian Dietetic Association. She has done her Masters in Nutrition and PhD in Clinical Nutrition. Dr. Geeta has 20+ years of experience in clinical nutrition and specializes in enteral, parenteral, obesity, diabetes, pediatric, and therapeutic nutrition. She is a…View Profile ›
Ravi Teja Tadimalla, Editor
Ravi Teja Tadimalla is an editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He specializes…View Profile ›
