Raisins are made by dehydrating grapes. Dark brown or golden in color, raisins are naturally sweet and supply a host of vitamins and minerals. Ancient Romans viewed raisins as a delicacy, and they were often used as prizes for sporting events, as money for bartering, and as decorations for places of worship. Raisins often appear in cookies or trail mix, but eating a handful for a snack will provide several health benefits.
Antioxidants
Foods that contain antioxidants help improve your health and cut your risk of developing certain illnesses and diseases. California raisins are one of the fruits with the highest antioxidant content and thus may protect you against age-related disease like heart disease. The antioxidants in raisins offer protection against high cholesterol as well by preventing LDL, or harmful, cholesterol from building up on artery walls. One group of antioxidants, called catechins, may be particularly beneficial for promoting colon health.
Vitamins and Minerals
There are a multitude of minerals present in a serving of raisins, as well as a small amount of vitamins B1 and B6. Iron is the most prevalent mineral and a 1/4-cup serving of raisins provides about 6 percent of the iron you need in one day. The same amount of raisins also supplies 2 percent of your daily calcium requirements. One serving of raisins also contain a notable amount of potassium with 310mg, or 9 percent of what you need each day.
Other Nutrients
Raisins contain about 2g of fiber in just one 1/4-cup serving. Michael T. Murray, Joseph Pizzorno and Lara Pizzorno report in their book, "The Encyclopedia of Healing Foods," that the fiber in raisins can help relieve constipation and return bowels to normal function. A 1/4-cup of raisins also supplies about 1g of protein, making them a high-energy snack. The fructose and glucose content of raisins are easily absorbed by your body and converted into energy as well.
Other Benefits
Adding raisins to your diet can have additional benefits for your health. A compound in raisins may inhibit the growth of oral bacteria, which may reduce your risk of developing dental cavities and gum disease. Murray, Pizzorno and Pizzorno add that raisins can be used as a substitute for sodium nitrite. Sodium nitrite is often added to foods like hot dogs, bacon and lunch meats as a preservative and has been linked to cancer. Ground up raisins can preserve foods like sodium nitrite can, but without the negative side effects.
References
- "The Encyclopedia of Healing Foods"; Michael T. Murray, Joseph Pizzorno and Lara Pizzorno; 2005
- California Raisins: Nutrition Information
- California Raisins: Nutrition Experts and Dieticians
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