There are several health benefits of raisins.
What is a raisin?
Raisins are a dried grape variety, usually made from varieties with smaller grains and denser flesh, such as Thompson grapes. The grapes are prepared by drying, which significantly reduces the moisture content, making the fruit drier and more concentrated. Raisins are a highly nutritious and energy-dense food, often used in cakes, muesli or even eaten on their own.
Where do raisins grow?
Most raisins are generally produced in different wine-growing regions of the world. Some prominent producing and exporting countries include Turkey, the United States, Iran, South Africa, Australia and Chile.
Raisins are healthy, no doubt about it, but why are they worth eating and what are their benefits?
Let’s also look at the benefits of raisins:
The effects of raisins on digestion: one of the physiological effects of raisins is that just a few grains of raisins a day are good for digestion. Raisins can help to relieve constipation. Many people take the raisins out of cakes, even though they lose a lot.
It also reduces acidity: it’s high in potassium and magnesium, so it removes toxins in the body, saving us from diseases like gout and arthritis.
It can also help treat anaemia. Raisins contain iron and B complex, which help to treat anaemia.
Treatment of infections. Its antibacterial action reduces fever and kills bacteria. Eating a few grains of raisins a day helps keep us away from colds and other infections.
One of the benefits of raisins is that they can also protect the eyes. It protects the eyes thanks to the antioxidants it contains.
It may also be responsible for healthy bones. Contains high amounts of calcium, which is responsible for bone health and protects against arthritis and gout.
It helps with weight gain. Rich in fructose and glucose which not only provides energy but also fattening. However, it does not accumulate bad cholesterol.
It can also help with high blood pressure. The effect of raisins on blood pressure is due to the fact that they are a natural source of potassium, an important electrolyte in the body. And potassium plays a role in maintaining water and salt balance and is important in regulating blood pressure. Low sodium and high potassium intakes can lead to healthier blood pressure.
Effect of raisins on the liver
Raisins contain many nutrients such as fibre, vitamins and minerals. These ingredients tend to support overall health.
However, it’s important to note that some people may have liver problems, such as liver disease or diabetes, which can affect how the body responds to raisins or other foods. Raisins on their own can be a healthy and nutritious food, but it is always important to consider individual health and dietary needs.
What negative effects can raisins have or let’s look at the harmful effects of raisins!
High sugar content: raisins may have adverse effects mainly because of their natural sugar content, which is easily absorbed and can quickly raise blood sugar levels. This can cause a sudden surge of energy, followed by a rapid drop in blood sugar levels, leading to feelings of hunger and energy surges.
High calorie content: raisins are also high in calories, as their water content is significantly reduced during drying. Therefore, consuming excessive amounts of raisins can contribute to calorie excess and weight gain.
Fructose intolerance: people who are fructose intolerant may find it difficult to digest raisins because they are high in fructose. This can lead to gastrointestinal problems, bloating and diarrhoea.
Glycaemic index: raisins have a high glycaemic index, which means that they raise blood sugar levels quickly. This can be problematic for diabetics or individuals with insulin resistance who need to maintain stable blood glucose levels.
The prunes.
It is also worth mentioning prunes, which are one of the best dried fruits. Prunes are very good for bone health. Regular consumption can significantly increase bone density. Women over the age of 40 in particular should consume it regularly, as osteoporosis can develop at this age.
It is not a low-calorie food, so no more than a few grains is recommended.
Those who regularly consume prunes will have lower blood pressure, so it is highly recommended for people with high blood pressure. It has also been used in folk medicine to treat liver problems. Prunes are also used as a home laxative. It also stimulates bowel movements and loosens stools. It is also effective for dieters but should not be consumed in large quantities due to the high calorie content mentioned above. People with diabetes can also consume prunes in moderation.
Dried figs are also very healthy.
Dried figs contains vitamin A and beta-carotene, which is necessary for vision. It also contains vitamin E and K in fairly significant amounts. It contains almost all the B vitamins, which are important for the proper functioning of the nervous system. Like plums, figs are also beneficial for bowel function and are very effective against constipation. Figs are a great antioxidant, playing a role in neutralising free radicals.
The daily dose of raisins, or how many raisins are recommended to consume per day
The recommended daily intake of raisins varies from person to person and depends on a number of factors, such as the individual’s health, dietary needs and tolerance to foods. As part of a healthy diet, it is generally recommended to consume raisins in moderation.
The American Heart Association and other health organizations generally recommend 1-2 servings of dried fruit, such as raisins, per day to maintain overall health. One serving should be about 1/4 to 1/3 cup of raisins.
