Raisins can be defined as grapes that have been dried and have a sweet taste, with a wrinkly texture. Often known as nature's candy, they are counted amongst the most nutritious dried fruits in the whole world. Raisins are cholesterol-free, low in sodium, high in fiber and totally fat-free. Apart from that, they contain a lot of vitamins and minerals, making their nutritional value very high. Raisins are the best source of quick energy, as they contain 70 percent pure fructose, which gets digested by the body easily and gives instant energy. There are a number of other health and nutrition benefits of eating raisins, some of which have been listed in the following lines.
Nutritional Value of Raisins
Given below is the amount of nutrients in 100 gm of raisins:
Nutritional Value of Raisins
Given below is the amount of nutrients in 100 gm of raisins:
- Total Carbohydrates - 79 gm
- Dietary Fiber - 4 gm
- Sugars - 59 gm
- Protein - 3 gm
- Vitamin C - 2.3 mg
- Vitamin E - 0.12 mg
- Vitamin K - 3.5 mcg
- Thiamin - 0.106 mg
- Riboflavin - 0.125 mg
- Niacin - 0.766 mg
- Vitamin B6 - 0.174 mg
- Folate - 5 mcg
- Calcium - 50 mg
- Iron - 1.88 mg
- Magnesium - 32 mg
- Phosphorus - 101 mg
- Potassium - 749 mg
- Sodium - 11 mg
- Zinc - 0.22 mg
- Copper - 0.318 mg
- Manganese - 0.299 mg
- Selenium - 0.6 mcg
- Having antioxidant properties, raisins help keep the blood clean and flowing, by getting rid of al the impurities.
- Raisins are believed to be good for bone density and have been associated with lower risk of osteoporosis in women.
- The phytonutrients and olenolic acid present in raisins makes them beneficial for the health of teeth and gums.
- Raisins are good for eyes and have been found to be helpful in prevention of macular degeneration.
- Being high in calories, but not fats, raisins are a very good source of energy, especially for children and athlete.
- Raisins are a good source of fiber and can help cure constipation. For the purpose, boil raisins in a saucepan of water, strain the liquid and drink it.
- Studies claim that raisins contain additional nutritive compounds that can protect against heart disease and colon cancer.
