Raisins properties

Edible properties of raisins


Raisins, sultanas
Photo of Corinthian raisins

What are raisins?

Raisins are obtained by dehydration of fresh grapes. They are highly prized dried fruits of which there are selected varieties as Zante currants, also called Corinthian raisins or just currants (black, small and seedless, from Greece) and sultanas (white, with or without seeds).

They are a preferred naturally sweet for children and greedy people. Used in many desserts, they have a smooth texture and they are fleshy and very sweet.

Raisins are very energetic

Raisins contain all the nutrients of grapes but in a concentrated way, so, like grapes, they contain rapidly absorbable carbohydrates. Among all the carbohydrates, 70% is fructose.

They are well suited for children and adolescents to provide extra energy that growing age requires. Athletes, sportsmen and people who make physical effort should take raisins or other dried fruit in their diet, because of the high energy and nutritional value of these foods.

Raisins are also suitable to help treat anemia, because they provide certain amounts of iron, but also manganese, copper and folates that help the formation of new red blood cells.

Also people who need to gain weight can add raisins to their recipes, to increase calories in their healthy meals.

Raisins strengthen the nervous system

Raisins are a restorative and invigorating food because they provide energy and high doses of vitamins and minerals. They are rich in B vitamins, magnesium and calcium, which make them very useful in situations where there is physical exhaustion, fatigue or stress.

Because of their phosphorus content, they are also suitable for a diet for students, old age, and as a remedy to prevent memory loss.

Raisins are also a source of flavonoids, including myricetin with inflammatory and antioxidant properties. Scientific studies indicate that myricetin may protect against Alzheimer’s disease.

Raisins to treat constipation

Raisins are noted for their mild laxative properties due to their high content of fructose, organic acids (tartaric acid, malic acid, cinnamic acid) and pectin substances that help cleanse the bowel and form bulky stools. They are an appropriate food for those with constipation, both for its pleasant flavor and smooth effects.

The raisins also reduce lithocholic acid and deoxy-lithocholic acid, thus they prevent colon cancer.

Raisins are good food for the eyes

Raisins contain phytonutrients very adequate to protect eye health. Among these stands out the content in carotenoids, vitamin E, lutein, rutin, resveratrol and zeaxanthin. Their antioxidant properties protect eyes from damage caused by oxidation, improve blood circulation and provide better nutrition to the capillaries of the eye.

Raisins are a very suitable food for eyestrain, night blindness, glaucoma and cataracts. Add raisins to your dishes, take them for dessert or snacks a few times a week. This will help prevent eye damage

Remineralizing raisins for bones

Dried fruits are mineralizing. They contain a good dose of calcium, magnesium, and trace elements such as boron, nutrients important for bone formation. Although boron is not well known yet, it is being considered as another protective factor for osteoporosis and joint health.

These properties are very suitable in pregnancy and lactation, when calcium and other minerals need to be increased. People with osteoarthritis and arthritis can also benefit from the remineralizing effects of raisins in addition to their anti-inflammatory and analgesic properties.

Raisins are alkalizing, so they are adequate to counteract the excess of protein, soft drinks and other decalcifying foods.

Stimulant properties of raisins

Read more about their stimulant properties.

Raisins to treat fever

Raisins have a higher content in phenols and organic acids than fresh grapes, which gives cooling properties to treat fever. Its content in proanthocyanidins and flavonoids provide antibiotic properties, which together with their nutritional value, make them a suitable food in feverish conditions and to help treat infections.

Raisins for stomach problems

Raisins are a natural antacid because of its mineral content in magnesium and potassium. They counteract stomach acidity and pectin protects the mucous membranes against stomach acids.

For more benefits, walk after eating raisins

Benefits of raisins are often restricted in people with obesity because of the calories in this food. But unlike popular belief, they are not contraindicated in this case: Raisins help reduce cholesterol, provide satiety and reduce appetite.

An interesting study in the University of Connecticut (USA) found that consumption of raisins, along with walking, reduced cholesterol levels and appetite. The study found that walking and eating raisins led to an increase of leptin and ghrelin, which are hormones that provide us with fullness. For this purpose, raisins are a natural remedy to treat sweet cravings.

However, people with weight problems have to eat them in moderate doses for their high sugar content.

Nutritional composition of raisins per 100g.
Calories (kcal.)300
Carbohydrates (g.)79,13
Proteins (g.)3,22
Fats (g.)0,46
Fiber (g.)4
Vitamin C (mg.)3,3
Vitamin B1 or thiamin (mg.)1,6
Vitamin B2 or riboflavin (mg.)0,09
Vitamin B3 or niacin (mg.)0,82
Vitamin B6 o pyridoxine (mg.)0,25
Vitamin A (UI)44
Vitamin E (mg. de alpha-tocopherol)0,7
Folates (mcg.)3
Calcium (mg.)50
Magnesium (mg.)33
Phosphorus (mg.)100
Sodium (mg.)12
Potassium (mg.)751
Iron (mg.)2
Zinc (mg.)0,3
Copper (mg.)0,3
Selenium (mcg.)0,7
Water (g.)15

Who should avoid eating raisins?

– People with diabetes must take them in moderation.

– In no carb diets or low carb diets: menopause, thinning.

– People with dental cavities.

Fructose intolerance

Where to buy raisins?

Raisins can be purchased at retail establishments of conventional food products: supermarkets, food stores, fruit shops, grocery stores, markets…etc

It is important for them to be properly labeled and with the seal of quality: if there is a suspicion that they are poorly conserved, do not buy them. The poorly preserved raisins may contain ochratoxin A, a toxin produced by fungi that cause serious kidney damage.

punto rojoMore information about grapes and wine.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

19 October, 2021

Other interesting articles

This material is for informational purposes only. In case of doubt, consult the doctor.
"Botanical-online" is not responsible for damages caused by self-medication.