Raisins Benefits And Side Effects

Raisins Benefits And Side Effects


Raisins are one of the most famous traditional dry fruits in India. Raisins are grapes that dry naturally under the sun. There are two main types of currants - seedless and seedless. Depending on the type of grape used, the color of the currant varies from green to purple to black.


Currants are produced in many parts of the world. The largest producers of raisins are the USA, followed by Turkey and South Africa.


Raisins can be eaten raw or added to other foods and desserts. In India, raisins can be found in puddings, desserts and some types of rice. One cup of raisins or 60-70 raisins is high in fiber and potassium. Raisins do not contain fat. Raisins are packed with many important vitamins and minerals that are essential for the healthy functioning of the body. They are also known for their antioxidant property and low sodium content. All of these also make raisins the perfect snack.


Raisins Benefits And Side Effects
Some basic facts about raisins:


Botanical name: Vitis vinifera

Family: Grape Family (VTC)

Common name: raisins, sultanas and raisins

Sanskrit name: Grape

Local area and geographical distribution: Grapes are widely grown in Italy, Turkey, Spain, China, France, Argentina and the USA. The USA and Turkey account for 80% of the world's total currant production. In India, it is cultivated on 34,000 hectares of land. Annual production is 1,000,000 tons. Maharashtra, Karnataka, Tamil Nadu and Andhra Pradesh are also the largest producer of raisins in India.


  • Raisin nutrition facts
  • Health benefits of raisins
  • Side effects of raisins
  • Takeaway



Raisin nutrition facts


Raisins are high in antioxidants. These are also considered beneficial in fighting various diseases. Raisins have a protein content of 3% to 3.8 to 6.7%. Raisins have a low glycemic index (GI).


The nutritional value of 100 grams (seedless) of raisins according to the USDA Nutrition Database is as follows:



Nutritional value per 100 grams


Water 15.46 g

Energy 299 kcal

Protein 3.30 g

Carbohydrates 79.32 g

4.5 g of fiber

Sugars 65.18 g

Minerals

Calcium 62 mg

Iron 1.79 mg

Magnesium 36 mg

Potassium 744 mg

Sodium 26 mg

Zinc 0.36 mg


Vitamins

Vitamin B1 0.106 mg

Vitamin B2 0.125 mg

Vitamin B3 0.766 mg

Vitamin B6 0.174 mg

Vitamin B9 5 µg

Vitamin C 2.3 mg

Vitamin E 0.12 mg

Vitamin K 3.5 g


Fats / fatty acids

Saturated 0.094 g

Monosaturated 0.024 g

Polyunsaturated 0.053 g

Trans 0.001 g



Health benefits of raisins


For energy: Raisins are packed with carbohydrates and natural sugars. Eating some of them has the action of increasing energy.


Weight loss: People who eat raisins regularly have been found to have a lower BMI and waist circumference while promoting satisfaction. Thereby also preventing obesity.


For anemia: Raisins are high in iron. It makes it ideal for consumption by anemia. This is because it helps in the formation of RBCs and thereby also prevents iron deficiency anemia. Therefore, raisins are also generally recommended for women and children.


For the skin: Raisins are high in antioxidants. It helps greatly in reducing oxidative stress and damage. Thereby making fine scratches and wrinkles disappear. It also helps prevent skin cancer.


For digestion: Raisins are a good source of fiber. Helps in preventing constipation and other digestive problems.


For Diabetes: Raisins help in lowering blood sugar levels. Because they have a low glycemic index. They also make a healthy snack for diabetics.


For the heart: Raisins help in lowering cholesterol and high blood pressure. Thereby greatly reducing the risk of heart related disorders.


For teeth: Although raisins are sweet, they contain fructose and glucose. These also do not cause damage to the teeth.


  • Raisins for energy
  • Raisins for weight loss
  • Raisins for anemia
  • Raisins for healthy skin
  • Raisins for diabetes
  • Raisins as a source of fiber
  • Raisins for dental health
  • Raisins for high blood pressure
  • Raisins for cancer


Raisins for energy

Raisins are an excellent source of carbohydrates. This makes them a natural energy booster. Some raisins also help maintain energy levels. So that you will be refreshed. A study was conducted on athletes to assess the energy-boosting effects of carbohydrates in raisins. It has been observed that raisins help maintain blood glucose levels while exercising, making artificial energy boosters an expensive and natural alternative.


Raisins for weight loss

There are many reasons why someone may be obese. But the most important cause of obesity is overeating and inadequate physical activity. Both of these factors also increase the amount of fat in the tissues. Being a great source of fiber, regular consumption of raisins promotes a sense of fullness. Thereby preventing overeating. A study to assess the quality of food and body weight on raisins found that raisin eaters had lower body weight, waist circumference and lower body mass index (BMI). Research has also shown that regular consumption of raisins leads to better food quality and prevents obesity.


Raisins for anemia


Lack of red blood cells (RBC) or hemoglobin can lead to anemia. RBCs are responsible for carrying oxygen to body cells. Lack of adequate RBCs can lead to insufficient oxygen to the body tissues. It can lead to symptoms such as weakness, fatigue and shortness of breath. Iron plays an important role in maintaining the level of hemoglobin in the blood. Iron deficiency can lead to anemia. Raisins are high in iron. It becomes an ideal diet to replenish iron levels in people with anemia.


Women need extra iron. Especially when they are menstruating and pregnant. Lack of enough iron in the female body is reflected in iron deficiency in children. Furthermore, iron is very important for the normal growth of a child and his / her brain development. According to a recent study, regular intake of raisins has been reported to increase hemoglobin levels in women.


Raisins for healthy skin


Skin is the largest organ in the body and it is important to have healthy skin. The good news is that raisins also help maintain clean and glowing skin. Antioxidants are known to prevent the symptoms of ultraviolet light-induced aging of the skin. Raisins are high in antioxidants. Resveratrol in particular also helps prevent skin cancer. Antioxidants also fight free radical damage to the skin. Thereby also preventing skin wrinkles and inflammation.


Raisins for diabetes


Diabetes is a disease that occurs when the blood sugar (glucose) is high. Although there is no cure for diabetes, it can always be controlled by making some dietary changes. The glycemic index (GI) of raisins is low. GI is a measure of the level of sugar in the blood after taking a certain food. Because the GI of raisins is low, raisins take longer to cause a spike in blood glucose levels. This is an ideal snack for diabetic people.


Clinical study has shown that raisins are a good alternative to processed snacks for people with type 2 diabetes. These results were reduced after seeing a 23% reduction in blood glucose levels (postprandial glucose levels) in diabetic people.


Raisins as a source of fiber


Raisins are a good source of dietary fiber. 100 g of raisins has a fiber content of 4.5 g. Dietary fiber is a type of carbohydrate. It adds more amount to the food and makes you feel full. Dietary fiber regulates bowel movements and also helps prevent constipation. These keep the digestive system healthy by helping the growth of auxiliary gut vegetation. Raisins also contain soluble fiber. These help in lowering the cholesterol levels in the body.


Raisins for dental health


Dental care is important to keep teeth and gums healthy for the prevention of things like dry mouth and bad breath. According to one researcher, raisins contain antimicrobial compounds. These can fight harmful bacteria in the mouth. Compounds such as oleanolic acid, linoleic acid and betulin in raisins are also effective against certain bacteria, such as S. mutans and Pingivalis.


The sucrose (a type of sugar) present in food cells gets trapped on the surface of the teeth and leads to the growth of bacteria in the mouth. It releases acids that are harmful to the teeth. The sugars in raisins include glucose and fructose. Do not contain sucrose. Therefore, they do not have such damage to the teeth.


Raisins for high blood pressure


High blood pressure, also known as hypertension. It is a chronic medical condition in which the blood pressure is constantly higher than normal. Blood pressure is a major risk factor leading to various heart diseases. Raisins can also help reduce the symptoms of high blood pressure. Especially in those suffering from prehypertension. It is a healthy snack option for people with high blood pressure compared to other processed snacks.


Studies also show that regular consumption of dried fruits such as raisins can lower systolic and diastolic blood pressure.


According to a clinical study, regular consumption of raisins for 12 weeks can significantly lower blood pressure. According to another clinical study, consumption of 4 or more raisins per week lowers the risk of hypertension.


Raisins for cancer


Cancer is a disease characterized by abnormal growth of body cells. It can be caused by many factors such as smoking and radiation. DNA damage caused by free radicals can be one of the leading causes of cancer. The best way to deal with these free radicals is to eat foods that are high in antioxidants. Currants are packed with antioxidants and other phytochemicals such as phenols and polyphenols. Research also shows that eating a diet high in these phytochemicals can prevent many types of cancer.


In a study to evaluate the effect of raisins against human colon cancer cells, it was also observed that high-level phenolic compounds are responsible for anti-radical action and colon cancer prevention.


Side Effects of Raisins


Raisins contain vitamins, minerals and antioxidants. All these nutrients are good for the body. But eating too much of them is also harmful. Although raisins are generally safe to consume, they do come with some side effects.


Raisin allergy is very common in children and adults. Such allergic cases after eating raisins are very rare. However, there has been a case of itching and nausea in the mouth at the age of 8 years after taking raisins. It appears repeatedly when the patient eats raisins. Therefore, they should also seek immediate medical attention if they experience symptoms such as discomfort and allergies after eating raisins.


Raisins are excellent hypoglycemics (lowers blood sugar levels) so if you have low blood sugar or you are a diabetic person on medication it is best to avoid taking raisins or ask your doctor before taking raisins.


Studies also show that raisins lower blood pressure. People with naturally hypotensive (low blood pressure) should avoid these.


Takeaway


Raisins are a super food. It can prevent many diseases and keep the body healthy if taken in moderation and in reasonable quantities on a daily basis. The health benefits of consuming adequate amounts of raisins outweigh the side effects. Raisins promote digestion, to relieve constipation. Increases the level of iron in the body and provides instant energy to the body. However, if you are allergic to grapes and other derivatives of grapes, they should be careful if they show allergic symptoms and also seek medical help.


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