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12 Amazing Benefits Of Eating Raisins Every Day You Didn’t Know About
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12 Amazing Benefits Of Eating Raisins Every Day You Didn’t Know About

If you are looking for some healthy snacking options, then raisins could be your ideal choice as they are the storehouse of many powerful nutrieants. You can add raisins in multifarious ways to your diet either by preparing various dishes with them or may consume them alone.

What are raisins?

Raisins are dried grapes that are loaded with many wholesome nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers. Raisins are prepared by drying (either in the sun or using dryers) various types of grapes. During the dry processes, they may turn into black, golden or green color. These dry fruits have no fat content as compared to their peers.

Raisins Nutrition

Before moving ahead with a discussion on the health benefits of eating raisins, we want you to learn about raisin nutrition. 100 grams of raisins contain:

  • Calories: 299
  • Cholesterol: 0 mg
  • Sodium: 11 mg
  • Potassium: 749 mg
  • Carbohydrate: 79 g
  • Dietary Fibre: 3.7 g
  • Sugar: 59 g
  • Protein: 3.1 g
  • Vitamin C: 3%
  • Vitamin B6: 10%
  • Iron: 10%
  • Magnesium: 8%
  • Calcium: 5%


12 Top Benefits of Raisins

Let’s take a look at some benefits of eating raisins. The dry grapes benefits are acknowledged by everyone.

1. Improves Your Digestion

Raisins are good for your digestive system as they contain a higher amount of fiber. Moreover, they are also natural laxatives. Raisins are also effective against acid reflux, bloating, and flatulence. If you can consume raisins (soaked raisins) in the morning, they will improve your constipation, smooth your bowel movement, and extirpate toxins from your body.

2. Good For Your Eyesight

Raisins contain polyphenolic phytonutrients like vitamin A, carotenoid, and beta carotene. Thus, they improve your eyesight. All these elements will safeguard your eye from free radical damage that may lead to vision problems, muscular degeneration, and even cataracts.

3. Controls Blood Pressure

Also note that raisins contain a good amount of potassium but are low in sodium, thus, they relax your blood vessels. Raisins are highly effective in balancing sodium content in your body.

4. Strengthen Your Bones

Since raisins are loaded with calcium, hence they make your bones sturdier. Boron is another imperative element that makes your bone strong. Interestingly, raisins are rich in boron. Several medical studies have claimed that soaked raisins will improve your bone density and strength.

5. Good For Weight Loss

Raisins are low-calorie fruits and also contain natural sugar. These are ideal for your sweet cravings without increasing your daily calorie intake. Raisins have fibre, thus, they give you a feeling of fullness throughout the day. By controlling your blood sugar levels, they aid your weight loss journey.

6. Improve Immunity

These tiny golden dry fruits are crammed with essential vitamins and minerals like calcium, iron, and vitamin C. All these elements improve your immune system and help you to fight back against infections and diseases. Moreover, raisins have anti-inflammatory and anti-bacterial properties, thus, they strengthen your body against various infections.

7. Prevent Anemia

Anemia occurs due to iron deficiency. Raisins play an imperative role in preventing anemia. Raisins are rich in iron, copper, and vitamins that will help in producing red blood cells and carrying oxygen throughout the body.

8. Remedy For Bloating and Acidity

Due to high levels of potassium and magnesium, raisins minimize the acidity. Raisins will also remove the toxin elements from the body; thereby improving conditions like bloating, flatulence, boils, skin diseases, and stomach problems.

9. Prevent Tooth Decay

Oleanolic acid in raisins is effective in preventing tooth decay. By removing germs, this acid keeps your teeth and gums healthy. Raisins are beneficial against cavity-producing bacteria. Raisins are richer in boron and calcium, thereby preventing tooth decay and tooth whitening.

10. Treat Infertility Problems

Raisins are loaded with natural sugar that improves energy and are effective in treating erectile dysfunction in men. Raisins contain arginine which improves sperm motility and treats infertility.

11. Improve Heart Health

Regular consumption of raisins will minimize the levels of bad cholesterol and improve good cholesterols (HDL). By mitigating the formation of blood clots, raisins improve your heart health. Raisins also minimize the risk of various cardiovascular problems.

12. Good For Your Hair

Raisins are good for maintaining the shine of your hair. Raisins prevent various hair problems like hair loss, scalp itchiness, flakiness, and dandruff.

The Bottom Line

Though raisins could be unappealing due to their appearance, health benefits of raisins can’t be ignored. Due to their health benefits like improved digestion, bone health, and skin and heart health, you must incorporate raisins into your diet. Raisins are healthy alternatives for your sugar cravings.


How many raisins can I eat per day?

You can eat up to ¼ cup of raisins per day. Eating more than this quantity may lead to some side effects. 

Can diabetic people eat raisins?

Raisins are rich in fiber and natural sugar. This sugar doesn’t spike the levels of sugar in your blood. Thus, raisins are safe for diabetic people.

What are the side effects of raisins?

If you consume excess raisins, then you may experience the below-mentioned problems.

      1. Bad for your digestive health (since they are rich in fiber, hence you may face some digestive health
      2. Overconsumption of raisins may destroy your cells
      3. You may gain weight
      4. Can enhance the blood sugar level

Can I drink raisin water?

By adding raisins to boiling water, you can prepare raisin water. Or you may soak them overnight, and straining out in the morning. You can drink raisins water at any time, but healthcare experts recommend it first thing in the morning.

Is raisin water good for kidneys?

Raisins are loaded with potassium and magnesium. In such a situation, consuming this water regularly will eliminate toxins from the body. Thus, this water keeps the kidneys healthy.

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