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Raisins Benefits

Raisins benefits are manifold. Raisins are dried grapes which have a wrinkly appearance to them. They are sweet and are much loved by the young and old alike.

The health benefits of raisins are listed below:

  • Raisins are an excellent source of fiber. Research has shown that one tablespoon of raisins contains 1 gram of fiber.
  • Another health benefit of raisins is that they contain tartaric acid. The tartaric acid in raisins helps to improve one's digestion.
  • Raisins are high in calories, but not fats, therefore they are a good source of energy.
  • Raisins are also a rich source of iron and are therefore recommended for the treatment of anemia.
  • Calcium is another mineral that raisins are rich in and eating raisins regularly helps to keep one's teeth strong and healthy.
  • Raisins are also good for the eyes and help to prevent macular degeneration.
    They contain A beta carotene, Vitamin A and A carotenoid.
  • Raisins are cholesterol free and low in sodium as well.
  • Raisins also contain a mineral called boron, which is required to absorb other minerals such as phosphorus, calcium and magnesium.

Raisins Nutrition

Raisins contain a great deal of vitamins and minerals and this makes their nutritional value high. Given below are some raisins nutrition facts. Research has shown that raisins are good for bone density. Studies show that they lower the risk of osteoporosis in women. Raisins have no cholesterol and no fat. One cup of raisins has about 130 calories.

The nutrients in 100 grams of raisins include:

  • Energy: 229 kcal
  • Sugar: 59g
  • dietary fiber: 4g
  • carbohydrates: 79g
  • calcium: 50 mg
  • Iron: 1.88 mg
  • Proteins: 3g
  • Potassium: 750mg of
  • Sodium: 11mg
  • Fat: 0.5g

Raisins contain oleanolic acid which helps to fight and prevent dental problems like gum diseases, cavities, and so on. Raisins also contain high levels of antioxidants and phytochemicals. Raisins nutrition facts also include the fact that they help protect against heart disease and colon cancer.

Raisins And Health Benefits


Does eating raisins for weight loss help? Raisins, if eaten in proportion and combined with physical exercise may aid in weight loss. Raisins can help in weight loss to a certain extent as they have high fiber content and will keep you feeling full for a longer period of time. The fiber helps with digestion as well. Raisins contain both soluble and insoluble fiber. Raisins for weight gain are also considered ideal as they contain glucose and fructose. They are a great source of energy and are often used by people to gain weight without building up their cholesterol levels. It is a well known fact that raisins are cholesterol free.  Do not however, only rely on raisins for weight gain. Eat other calorie rich foods which will help you to gain weight.


Doctors may not advise raisins in the diet for diabetic patients, as raisins are dried fruits. The drying of fruits leads to more concentration of sugar in these fruits. Consumption of raisins may therefore lead to higher blood sugar levels in diabetics, which is not healthy for them.

Stomach Problems

Eating too many raisins can give rise to diarrhea as raisins can stimulate the bowel. However, raisins for digestion are recommended as raisins contain fiber, minerals, carbohydrates and protein. All these promote digestion. Raisins also contain tartaric acid which helps to keep the rectum healthy by expelling toxins and water out of the rectum. Raisins also help with detoxification which is good for digestion as well. Doctors often advise raisins for the treatment of constipation. This is once again because raisins are a good source of fiber and can therefore cure constipation. Once raisins are ingested, they swell up and the fiber present in them helps to absorb water.

Kidney And Liver

It is a well known fact that foods rich in potassium will prevent both kidney stones from forming as well as prevent them from recurring. Raisins are rich in potassium and consuming them regularly will help to prevent kidney stones. This is the reason why eating raisins for kidney stones are recommended.

Sexual Disorders

Raisins are also recommended for sexual disorders such as problem with one's libido. Eating raisins for libido problems will help as they contain Arginine which is a kind of amino acid. Arginine helps to increase the libido as well as treating erection problems in men. Raisins are also a good source of energy which helps to treat other sexual problems as well. Raisins also help to improve sexual weakness.


Acidosis is a condition where there is an increased amount of acidity in the blood. This condition gives rise to health problems like arthritis. Raisins contain a large amount of alkaline which helps to neutralize acids that are present in the body. Raisins for arthritis treatment are recommended as it is an effective cure for acidosis. Raisins also contain magnesium and potassium which help to reduce acidity.


Studies have shown that eating raisins for reducing levels of cholesterol is helpful. This is due to the fact that raisins contain soluble fiber. This soluble fiber helps to lower low density lipoprotein. Raisins also contain polyphenols which help to lower the cholesterol levels in the body.


As can be seen from the above information, there are many health benefits of raisins and these include the heart. Research has shown that regular consumption of raisins helps to protect against heart disease. Raisins help to lower one's cholesterol and therefore help to prevent cardiovascular disease. Lowering one's cholesterol level as well as triglyceride levels helps to improve the overall health of one's heart. Having a healthy heart lowers the risk of getting certain heart related conditions such as strokes, hypertension, or even a heart attack. These are the reasons why eating raisins for heart problems is recommended.

Submitted on January 16, 2014