Are Raisins Healthy To Eat?

Raisins are a sweet treat that offers numerous health benefits. Along with fiber and numerous vitamins and minerals, raisins are a source of antioxidant-like compounds. When included in moderation, raisins make a positive addition to any diet.

Concentrated Nutrition

Raisins are more concentrated than watery fruits such as their original form, grapes. A cup of grapes contains about 104 calories, while a cup of raisins contains 434 calories. With the extra calories, you get concentrated nutrition. The raisins provide 5.4 g of fiber, compared with 1.4 in the grapes. The raisins also provide 15 percent of the daily recommended dietary allowance, or RDA, for iron with 2.73 mg, while the grapes provide .54 mg. The raisins offer more potassium than two bananas with 31 percent of the RDA.

Other Nutritional Information

One cup of lightly packed raisins provides 6 percent of the RDA for vitamin C and vitamin K. It offers 10 percent of the RDA for thiamin, 11 percent for riboflavin, 6 percent for niacin, 13 percent for vitamin B6 and 2 percent for folate. The raisins also have 7 percent of the RDA for calcium, 12 percent for magnesium, 15 percent for phosphorus, 2 percent for zinc, 23 percent for copper and 22 percent for manganese.

Benefits

The USDA enumerates several benefits for eating a diet rich in fruits and vegetables. Raisins, as part of a healthy diet, may help reduce your risk of many debilitating illnesses, including stroke, heart disease, Type 2 diabetes and some cancers. The fiber in raisins may help reduce the risk of heart disease, and its potassium can help decrease the chance you will develop kidney stones and experience bone loss as you age.

Antioxidants

Raisins have a high phenol content. Phenols are plant compounds that act as antioxidants, which fight disease-causing free radicals in the body. Raisins are also high in boron, a trace mineral, which supports joint and bone health. Among the several flavonoids in raisins is myricetin, which has anti-inflammatory properties that may play a role in combating Alzeheimer's disease, notes Jonny Bowden in "The 150 Healthiest Foods on Earth."

Fruit Serving

The U.S. Department of Agriculture Food Guide Pyramid recommends most adults consume a minimum of 1 1/2 cups of fruits daily. A 1/2 cup serving of raisins can be considered a cup of fruit, according to the Pyramid. To take in 1/2 cup daily, simply stir 1/4 cup into your morning cereal, sprinkle 2 tbsp. over a lunchtime salad and eat 2 tbsp. with 2 tbsp. of peanuts for a midafternoon snack.