Top 5 Wonderful Health Benefits of Raisin

Raisins are made by drying the fresh grapes under the sun or in the food dehydrator, making most of the water molecules inside the cells of the grape evaporate. The big round juicy grape now became a small, dark-colored, wrinkly little raisin. This process reduces the amount of water and crystallizes the sugar contained inside each grape, usually down to below 15%. And therefore, prolongs its shelf life and increase the concentration of the nutrition.

Each and every one of us has probably found ourselves enjoying the sweet taste of raisin in a slice of bread, a fresh baked cookie or a bowl of rice pudding. Sure this delicious kind of dry fruit is familiar with all of us, but did you know that it can also provide us a number of awesome health benefits? This article will present some of the raisin’s best-known health benefits, its uses and other caution.

[column size=”1/3″]Healthy source of energy

Each 100g of seedless raisin can provide up to 300 kcal thanks to its abundant sugar component. In addition, fructose and glucose alone already makes up two third of raisin weight. These kinds of sugar are absorbed directly by the lining cells in the intestine so they can quickly elevate the blood sugar level. And just like most kinds of dry fruit, this characteristic helps raisin become a reasonable choice for people who want to gain weight or people who consume a large an amount of energy like athletes or construction workers. It is also a great idea to bring along a small pack of raisin when going on a trip or play sport.

Dietary fiber

Dietary fiber can be found in whole grains, fruits, and vegetables. And since raisins are made from grapes, it also has a significant amount of fiber, 3,7g per 100g of raisin, which is around 10% of the daily requirement for a male adult. The dietary fiber is best known for its role in assisting the digestive system, preventing and relief constipation and diarrhea. Raisin contains insoluble fiber, it works by absorbing the water to create bulks, so that the intestine can move the food easier and water in the stool reduces. Other than that, many studies have also indicated that it can be beneficial for people suffering from diabetes and high cholesterol.[/column]

[column size=”1/3″]Lower blood pressure and reduce the risk for cardiovascular diseases

Many studies conducted recently have shown raisin’s effect in reducing blood pressure and therefore protect us from cardiovascular diseases. This health benefit is believed to belong to potassium, a type of mineral found in many kinds of food. The potassium component in raisins is very plentiful, about 749 mg, which is 16% of the daily requirement. Furthermore, the dietary fiber mentioned above also presents the same health benefit on blood vessels.


Copper is an essential mineral, its health benefits are various, ranging from collagen formation, assisting in iron absorption to metabolism. The amount of copper in raisin is significantly high, 0,318mg in 100g of seedless raisin, making it 35% of the daily requirement.


Iron is another essential mineral that plays an important role in promoting a good health. And just like copper, they are very abundant in raisin. Eating 100g of raisin means that you have consumed nearly a quarter of the daily recommendation of iron for a male adult. Note that women, especially during pregnancy, will require a larger amount of iron. This mineral helps to form healthy skin, hair and most [/column]
[column size=”1/3″]importantly, red blood cells. Iron deficiency is very significant as it results in anemia and fatigue.

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Raisins are used widely in many regions in the world and mostly in making desserts. Other than that, they are also used in making tea or soup. Raisins can be added to the diet of people who have celiac disease because they are gluten free.

You can easily buy raisins in any grocery store or supermarket or make them from fresh grapes if you want. The technique to produce raisin is quite simple, just simply clean, stem then dry the grapes either by the natural heat from the sun or in the dehydrator. The duration depends on the drying method, the mechanical way takes only 6-10 hours while drying it in the sun can take days.

Raisins should be stored in a tightly sealed package in cool, dry places. Refrigerator or freezer is also a good place to store raisins, especially after opening the package.[/column]

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About Jelly Jeff

Jelly Jeff is a nurse. She studied for a long time in Denmark and Singapore. She keens to write health tips and nutrition knowledge. She has been a freelancer for a couple of year and a contributor for many health websites like Authority Remedies, Lifehack and Instructables.



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