Raisins' Nutritional Value
A 1-ounce (28g) serving of raisins (about 60 pieces) provides:
Calories: ~120
Protein: 1.2g
Carbohydrates: 32g
Sugar: 24g (natural sugar)
Fiber: 1.5g
Fat: 0.2g
Iron: 7% Daily Value (DV)
Potassium: 6% DV
Magnesium: 4% DV
Calcium: 2% DV
Vitamin B6: 6% DV
Copper & Manganese: Rich sources
Raisins are naturally fat-free and cholesterol-free but provide quick energy due to their high natural sugar content.
The Health Advantages of Raisins
Increases Vitality and Stamina
Rich in naturally occurring carbohydrates like fructose and glucose, raisins are a great source of quick energy, particularly for kids and sports.
Promotes Digestive Health
Raisins are high in fiber, which promotes gut health and helps avoid constipation.
Strengthens Teeth and Bones
include calcium, magnesium, and boron, which promote dental health and bone density.
Enhances Heart Health
Antioxidants lower cholesterol and prevent heart disease, while potassium aids with blood pressure regulation.
Increases Immunity
The immune system is strengthened by antioxidants such as vitamin C and polyphenols.
Beneficial to Skin and Hair
Iron and antioxidants increase blood flow, resulting in healthy hair and radiant skin.
Aids in the Management of Anaemia
Raisins, being high in iron and copper, boost the synthesis of red blood cells and help avoid anemia.
Different Raisin Types
- Kala Kishmish, or black raisins, are high in antioxidants and beneficial for skin and hair.
- Made from seedless grapes, golden raisins are smooth and sweet.
- Long and slender, green raisins are used in cooking and desserts.
- Sultanas are a yellowish-brown, highly sweet ingredient that is frequently used in baking.
- Red Raisins: rich in antioxidants, chewy, and tangy.
Methods for Eating Raisins
- As a quick snack, eat a few.
- For improved digestion, soak overnight and eat in the morning.
- Add to cakes, halwa, kheer, or desserts.
- Add to smoothies, oats, and breakfast cereals.
- Use in festive foods, pulao, and curries.
Concluding remarks
The natural candy of nature, raisins are nutrient-dense, tasty, and healthful. Raisins are a tiny superfood that can improve digestion, immunity, skin, and energy levels. A few handful of raisins (8–10 per day) can make a big difference in your general health. A small amount of sweetness from raisins can significantly improve your health!