Raisins are dried fruits obtained by drying fresh grapes. They have been eaten for centuries and are used in various cultures and cuisines around the world.
In addition to their sweet taste and culinary versatility, raisins also offer numerous health benefits.
In this article, we will explore the reasons why raisins are so beneficial for your body, as well as their nutritional value and properties. However, it is also important to take into account the contraindications associated with its consumption.
Health benefits of raisins
Source of nutrients: These types of grapes are an excellent source of fiber, vitamins and essential minerals such as iron, calcium and potassium. These nutrients are important for the maintenance of bone health, the regulation of blood pressure, and the proper functioning of the digestive system.
Antioxidants: Raisins contain antioxidants such as polyphenols, which help protect the body against free radical damage. These compounds help reduce the risk of chronic diseases, such as heart disease and certain types of cancer.
Quick energy: Raisins are a concentrated source of energy, as they contain natural sugars, such as glucose and fructose, which are quickly absorbed into the bloodstream. This makes them an ideal choice as a pre-workout snack or to re-energize after intense physical activity.
Intestinal health: Thanks to its fiber content, raisins can help improve digestion and prevent constipation. Fiber promotes intestinal regularity by increasing the volume of stool and facilitating intestinal transit.
Cardiovascular health: Some studies suggest that regular consumption of raisins may help lower LDL (“bad”) cholesterol and triglyceride levels, which in turn may lower the risk of heart disease.
Contraindications and precautions
Although raisins offer several health benefits, it is also important to consider some contraindications and precautions before including them in your diet:
High in sugar: Raisins are naturally high in sugars, which means they can increase blood glucose levels. Therefore, people with diabetes should consume them in moderation and take their carbohydrate content into account when planning their meals.
They can be allergenic: Like fresh grapes, raisins can trigger allergies in some people. If you have an allergy to grapes, it’s important to avoid raisins.
Risk of tooth decay: Raisins are sticky and can stick to teeth, increasing the risk of tooth decay. It is recommended to brush your teeth after consuming them or rinse your mouth with water to minimize this risk.
Nutritional value and properties
Raisins are an excellent source of energy and contain a variety of essential nutrients in concentrated amounts. Below is the approximate nutritional value of 100 grams:
- Calories: 299 kcal
- Carbohydrates: 79 grams
- Fiber: 3.7 grams
- Proteins: 3.1 grams
- Fats: 0.5 grams
- Iron: 1.9 mg (11% of the recommended daily intake)
- Calcium: 50 mg (5% of the recommended daily intake)
- Potassium: 750 mg (16% of the recommended daily intake)
Raisins also contain small amounts of vitamin C, vitamin K, vitamin B6, and magnesium, among other nutrients.
These grapes are a delicious and nutritious food that offers a wide range of health benefits. They are a quick source of energy, rich in essential nutrients and antioxidants.
However, it is important to consume them in moderation due to their high sugar content and to be aware of contraindications and precautions, especially for those with diabetes, grape allergies, or dental concerns.
In general, raisins can be an excellent complement to a balanced and healthy diet.