Benefit of Raisins

Raisins, which are dried grapes, offer a variety of nutritional health benefits. They are naturally fat and cholesterol free and a rich source of fiber, vitamins and minerals. The USDA recommends adult men and women eat between 1.5 and 2 cups of fruit per day. Just 1/4 cup of raisins is equal to 1/2 cup serving of fruit. Raisins can be eaten alone or added to oatmeal, yogurt, salads, trail mix or baked goods.

Antioxidants

Raisins rank among the top sources of antioxidants from food. Antioxidants are beneficial because they help reduce damage from free radicals that can lead to chronic diseases such as cancer and cardiovascular disease. According to the USDA, a serving of seedless raisins provides around 3,000 units of oxygen radical absorption capacity, which is a way to measure antioxidant amount. A serving of golden seedless raisins provides around 10,000 units of ORAC. The USDA recommends eating foods with at least 3,000 ORAC units per day.

Fructans

Raisins are a source of soluble and insoluble fiber. A specific type of insoluble fiber in raisins is fructans. Fructans are not digested by the human digestive system, and they are prebiotic, meaning they are a source of food for beneficial bacteria in the intestines. Prebiotics help feed beneficial bacteria and keep away harmful bacteria in the intestines. Raisins have one of the highest amounts of prebiotics among commonly eaten fruits.

Oral Hygeine

Although raisins are a source of natural sugar, compounds in raisins may actually help protect teeth from cavities and gum disease. According to a 2005 General Meeting of the American Society for Microbiology, raisins have a compound that suppresses bacteria growth that causes cavities and gum disease. The stickiness of raisins does not appear to promote cavities, and raisins are cleared from teeth relatively quickly.

Vitamins and Minerals

Raisins are low in sodium and a rich source of potassium, iron, boron and magnesium. Raisins are one of the top sources for the trace mineral boron. Boron is important for healthy bones and joints. A 100 g serving of raisins provides 2.2 mg of boron. A standard 1/4 c serving of raisins provides 310 mg potassium and 6 percent recommended intake of iron, and 2 g of fiber.