Health Benefits of Raisins: Are They Good for You?

“There are raisins in this cookie, it must be healthy!” You may have used this justification to validate that oatmeal raisin cookie… You may even associate raisins to that familiar little red box, mostly filling your childhood lunchbox. Conversely, you may have even picked through and left them behind in trail mix. But despite their recognition, are raisins good for you and do they offer any health benefits?

Healthy Benefits of Raisins: Are They Good for You?

Raisin Nutrition

According to Sun Maid, a ¼ cup of raisins contains 130 calories and are primarily a carb source, supplying 31 grams of total carbohydrate, 2 grams of dietary fiber, and 29 grams of sugar. Raisins are naturally fat-free and offers a mere 1 gram of protein. Also being a plant-based food source, they are absent of cholesterol. Raisins additionally contains valuable vitamins and minerals, including calcium, iron, manganese, magnesium, fluoride, and zinc. They also provide potent antioxidant properties related to their resveratrol, anthocyanin, and flavonoid content.

Health Benefits of Raisins

Offers Quick Energy

Serving as a carb source with 29 grams of natural sugar, raisins are a significant source of quick energy. Predominantly in endurance athletes, ingesting raisins can be a natural quick energy, primarily devoid of unfamiliar ingredients found in most energy gels.

Relieves Constipations

The fiber content found in raisins can contribute to total daily recommendations (25 grams per day for females and 38 grams for males), which can relieve constipation and promote bowel regularity.

Maintains Bone Density

Raisins supply calcium, a mineral critical for maintaining bone density and strength. And considering calcium is mostly found in milk and dairy products, eating raisins is particularly valuable for individuals with lactose intolerance, a dairy allergy, or simply reducing its intake.

Lowers Hypertension

Raisin’s potassium and magnesium content may lower hypertension, or more informally known as high blood pressure. Keeping blood pressure under control can lessen the risk of more serious heart issues, including stroke.

Lessens Cancer Risk

Raisins have concentrated amounts of phenolic compounds, including quinic, gallic acid, chlorogenic and caffeic acids. Such compounds are suggested to not only fight against cancer, but is suggested as a potential treatment alternative.

Supplies Iron

Iron is primarily found in red meats, although raisins do offer the worthy mineral. Individuals who follow a vegetarian or vegan lifestyle are at greater risk of iron deficiency, which may lead to more serious concerns of anemia. Raisins can supply iron for individuals eliminating or simply reducing animal meats.

Are Raisins Good for You?

When it really comes down to it, raisins can be beneficial to the body. They are a natural source of quick energy, while being convenient and oftentimes proportioned already. The dried variation of grapes is further suggested to contain more nutrient concentrations, though with more concentration also comes with more calories. Further importance is not solely based on the raisin themselves, but rather what they may be put in, including calorically-dense raisin oatmeal cookies or trail mix. However, everything, including raisins are best in moderation.