Raisins are nothing more than dried grapes. In fact, the word raisin comes from the Old French word for grape. As with any dried fruit, the raisin loses some of its nutritional value in the drying process. Of limited value alone, raisins impart health benefits as part of an overall diet that includes several daily servings of fruits and vegetables.
Calories
Raisins are known as "nature's candy" for good reason. They are about two thirds or more sugar by weight. Fructose, the form of sugar naturally found in fruits is easily digestible and provides quick energy. This is one reason why raisins are so common in trail mixes and other energy snacks.
Fiber
Like prunes and other dried fruit, raisins are high in fiber. Foods rich in fiber are commonly associated with colon health, including reduced risk of colon cancer. High fiber diets are also associated with lower cholesterol and heart health.
Antioxidants
Like many other kinds of fruit, raisins contain flavones and isoflavanols, two common types of antioxidants. These antioxidants are anti-inflammatory, help reverse the damage of aging and reduce cancer risk. According to the U.S. Department of Agriculture, raisins have higher free-radical oxygen absorbency than spinach and broccoli. Raisins also contain small amounts of antioxidant vitamins that help prevent macular degeneration.
Boron
According World's Healthiest Foods, raisins are in the top 50 of food sources of boron in the American diet. Boron is essential to bone health and is essential to converting estrogen into vitamin D. Lower estrogen levels after menopause are a natural chemical signal that leads to osteoporosis in women. A diet high in boron can make utilization of estrogen more effective.
Iron
A 1/4 cup of seedless raisins provides 4 percent of the daily recommended intake of iron, according to the USDA. Iron is essential to the formation of red blood cells and helps prevent anemia.
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