5 Things You Need to Know About the Health Benefits of Raisins

1. Nature's Candy

When grapes are dried, either using the heat of the sun or by oven drying, the natural fruit sugar, called fructose, is so concentrated that the end result--raisins--are over 70 per cent pure fructose, giving them the nickname "nature's candy." But this sort of candy is a much healthier snack than jelly beans or gum drops--raisins are chock full of important nutrients such as iron, calcium, protein and vitamin C. The fruit sugar in raisins is more digestible than the cane sugar or high fructose corn syrup (HFCS) found in candy, and raisins won't wreck havoc with your blood sugar levels the way that HFCS does. And despite being sweet and sticky, raisins don't contribute to tooth decay the way that regular candy does, either. Not only that, but raisins also contain a phytonutrient known as oleanolic acid, which helps promote good oral health by destroying the bacteria that causes cavities.

2. Boost Your Iron Intake With Raisins

Iron is a necessary nutrient for producing hemoglobin, which transports oxygen through your blood to all the cells in your body. A iron deficiency can cause weakness, bruising and sensitivity to cold, as well as symptoms similar to depression such as difficulty concentrating, irritability and fatigue. Red meat, beans and leafy green vegetables are all good dietary sources of iron, and another great source is raisins. One cup of raisins provides about 6 mg of iron--17 percent of your daily requirement.

3. A High Fiber Snack

Raisins, like all dried fruits, are an excellent source of fiber--a single tablespoon of raisins contains 1 gm of fiber. Raisins also contain tartaric acid, which works in cooperation with the fiber to encourage digestive health and regularity. A diet rich in high fiber foods like raisins and other dried fruit, as well as whole grains and fresh fruits and vegetables, can lower your risk of colorectal cancer.

4. Boron for Bone Health

Boron is a mineral that doesn't get a lot of attention, but it is essential for bone health and the prevention of osteoporosis. Boron is vital for the absorption of other minerals, particularly calcium, magnesium and phosphorus and for maintaining healthy levels of these minerals in the body. Boron may also effect estrogen and testosterone levels. Raisins are one of the best dietary sources of boron. Other sources include nuts, beans and leafy greens.

5. Selecting and Using Raisins

The most common variety of raisins available are from Thompson seedless grapes, which produce a dark brown or purple raisin that is very versatile, great for baking into cookies, topping a bowl of oatmeal or simply eating out of hand. Golden raisins are made from either Muscat or sultana grapes, which are naturally lighter in color and are very sweet, or they are made from Thompson grapes which have been treated with sulfur to artificially preserve their golden color. Whether you are buying dark or golden raisins, your healthiest options are ones that are specifically labeled "sulphite-free" or "organic."