12 Rich Benefits of Raisins, Nutritional Facts | Healthy Recipes

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12 Rich Benefits of Raisins, Nutritional Facts, and Healthy Recipes

12 Rich Benefits of Raisins, Nutritional Facts – At the same as the popular saying, “Do not judge a book by its cover”, raisins should not be judged on, and dry wrinkled appearance, aged.

These dorado (also come in shades of black and green ish) hued nuts popularly known as “Kishmish” are power-packed nutrients. They are a rich source of fiber, iron, calcium, potassium and other essential nutrients, which provide a boost of energy and helps to keep the hair and shiny skin.

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In addition, they make for a quick and easy snack that can be consumed in any part of the day. Although widely we see only in sweet dishes like ‘payasam’ or ‘barfis’, add them as ingredients to your yogurt, cereal, granola, baked goods or mixtures of the trail not only improve the taste of your dish, but also help you get the nutrients your body deserves.

Nutritional Facts of Raisins

Let’s take a detailed look at what these “little drops of heaven” have to offer in terms of nutrients, in the section below – 1 cup raisins (165 g -packed):

  • Calories – 508
  • Proteins – 3.0g
  • Fats – 0.5g
  • Carbohydrates – 123.1g
  • Fiber – 11.2g
  • Calcium – 40.60g
  • Iron – 3.76mg
  • Magnesium – 43.50mg
  • Potassium – 1196.25mg
  • Vitamin C – 7.83mg

12 Health Benefits of Raisins 

1. Aids in digestion

Digestive Health

Raisins help keep the digestive system healthy because they are rich in fiber, providing a laxative effect on the stomach. A healthy intake of raisins (especially before bed or raisins soaked in awakening) helps relieve constipation, maintain intestinal smooth movements, and removes waste products and toxins from the body. Raisins are also known to bring instant relief in bloating, acid reflux, flatulence.

2. Improves eyesight

Improves Eyesight

Raisins are rich polyphenolic phytonutrients such as vitamin A, A-beta carotene and carotenoids, which helps maintain its strong view. These nutrients help in protecting the eyes by reducing the action of free radicals weakens the vision and causes muscle degeneration and cataract.

3. Regulates blood pressure

Regulates blood pressure

Blood pressure is caused by excess salt intake in the body. Raisins are low-sodium foods, which also contains a good amount of potassium, which helps balance the sodium content in its body and vasorelaxation blood.

4. Improves bone strength

Bone health

Raisins are packed with calcium required for bone strength. Another important nutrient required for building strong bones is boron, and raisins are rich sources of it. Therefore, eat raisins, raisins soaked in special help to better absorption of nutrients and improved bone density, according to several research studies.

5. Supports weight loss goals

supports weight loss goals

Raisins are low in calories and are naturally sweet. They are great to curb their sweet cravings without loading additional calories. They are also rich in fiber, helping the body feel full for a long time with only a small portion. Also, help control their levels of blood sugar and cravings rhythm, thus supporting your weight loss goals as well.

6. Boosts immunity


These small drops of gold ” are loaded with vitamins and minerals like calcium, iron and vitamin C to boost the immune system and help fight infections. The anti-inflammatory properties antibacterial properties raisins and strengthen immunity, so that the body less susceptible to infections.

7. Prevents anemia

Raisins play a role in preventing anemia trivial. Iron is the most essential element required for the formation of red blood cells and raisins are rich in iron, copper, and vitamins that are essential to make the red blood cells and transport oxygen throughout the body.

8. Cures bloating and acidity

cures acidity

Raisins contain high levels of potassium and magnesium, which are to reduce acidity. Consumption of raisins regularly reduces the toxic blood level thereby reducing conditions such as bloating, flatulence, and other health problems such as boils and skin diseases.

9. Prevents tooth decay

Prevents tooth decay

Oleanolic acid present in raisins helps in preventing tooth decay. They also help keep teeth clean and healthy by removing germs. Raisins also help prevent the bacteria causing the cavity. In addition, like raisins they are rich in calcium and boron, which helps in preventing tooth decay and help whiten teeth.

10. Treats infertility problems

Natural sugars being abundant in raisins, help release energy loads and are useful in the treatment of erectile dysfunction in men. Moreover, raisins have arginine, which helps improve sperm motility and aids in the treatment of infertility.

11. Regulates cholesterol levels and improves heart health

heart health

When raisins are consumed regularly, it is controlling bad cholesterol and good cholesterol increases. Therefore, ensure that the health of the heart is improved and helps mitigate the formation of blood clots and other cardiovascular problems.

12. Skincare and healthy hair

Healthy skin and shiny hair

According to a study, the presence of resveratrol in raisins aid in the removal of toxic blood cells and aid in the purification of blood. also it prevents skin cells from being damaged and helps in preventing wrinkles and sagging skin. In addition, raisins helps keep hair shiny and prevent hair loss problems, especially diseases including flaking, itchy scalp and dandruff.

Now we have seen the many health benefits of raisins, let’s take a look at how we can add to our diet healthier

Top 2 Nutritionist-Approved Healthy Recipes with Raisins

Raisin chutney

Raisin chutney


  • Raisins 1 cup
  • Lime juice 1 tbsp
  • Cumin powder ½ tsp
  • Chilli powder ½ tsp
  • Ginger grated ½ tsp
  • Salt to taste


  • Soak raisins in lukewarm water for 1 hour.
  • Grind with other ingredients to a fine paste. Store in the refrigerator.

Carrot and raisin salad

Raisins carrot salad


  • Soaked raisins 3 tbsp
  • Carrots grated 1 cup
  • Walnuts – 3 halves
  • Mint leaves chopped 1 tsp
  • For the dressing –
  • Lemon juice 1 tsp
  • Honey 1 tsp
  • Olive oil 1 tsp
  • Salt and pepper to taste


  • Mix ingredients for the dressing.
  • Combine salad ingredients, pour the dressing and mix well. Serve immediately.


They may look unattractive with its aged appearance and wrinkled texture, but raisins are some of the most comprehensive and nutrient-rich foods that can be found in the kitchen. They are rich in fiber, vitamins, minerals, energy and electrolytes.

His wealth of health benefits such as improved digestion, bone health, skin health and the health of the heart, make it a necessity in your daily diet. Is known to be a healthy substitute for sugar candies, raisins can be added to your yogurt, cereal, granola, baked dishes regularly, not only to improve its taste but also adding a nutrient for them. Therefore, if you are among the many seeking ways to improve your health, then adding these nuts to your food gold it is the way to go!

Frequently Asked Questions (FAQs)

Q. How many raisins can one have in a day?

A. You can eat about 1/4 cup of raisins in a day.

Q. What are the benefits of having soaked raisins over unsoaked ones?

A. Soaking raisins increases the bioavailability of nutrients such as vitamins and minerals. soaked raisins also aids in digestion and constipation.

Q. Can diabetics eat raisins, even when their sugar content is high?

A. Raisins are rich in fiber, along with natural sugars that do not cause a peak of sugar making safe for diabetics.

Q. How often can one have raisins in a day?

A. One can have all day pass, as snacks or in salads or fruit or to satisfy their sweet cravings later meal.

Q. Are there any side effects if one consumes raisins daily?

A. If you eat more than the recommended portion raisins daily, increased soluble fiber. Excess fiber may cause gastrointestinal discomfort, such as cramping, gas and bloating.

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