Ripe, juicy grapes have a place in the diet of many healthy eaters. They're currently the fourth most popular fruit in the U.S. for a reason. And grapes are also consumed in another form: wine. But many people do have mixed opinions on their dried-out form, raisins, including whether or not they are really healthy for you.
In general, dried fruit appears to be thought of as higher in sugar than nutrients; however, spoiler alert: Raisins are actually healthy.
Raisins are rich in fiber
There is 1 gram of fiber in just one ounce of raisins, which is pretty impressive for a relatively small amount. The fiber also helps keep the abundant natural sugars in the dried fruit from having such a powerful effect on your levels of blood sugar.
Fiber is one of the body's most needed nutrients, helping to reduce inflammation as well as improve gut health. Although just a small portion of the amount of fiber needed for the whole day is found in raisins, adding it to your oatmeal or salad would bring you far closer to your fiber targets and help your body in the process.
Raisins contain iron for cardiovascular health benefits
This is a nutrient that might not be sufficient for certain individuals who practice a vegan or plant-based diet, so snacking on raisins may especially help them get more of this nutrient. Iron assists in the flow of oxygen, which supports the cardiovascular system directly. Raisins are a perfect ingredient to add to a pre-workout snack for this reason.
Raisins contain antioxidants
Like grapes, raisins are a good source of antioxidants. This is because they are rich in polyphenols, a particular form of antioxidant. Polyphenols tend to kill free radicals in the body and reduce inflammation, making them one of the best raisin benefits. They are also excellent for brain health, related to cognitive function enhancement and cognitive disorder prevention, such as Alzheimer's and dementia.
Raisins have calcium that supports the health of the bones
Small amounts of calcium are also present in raisins, which can support bone health. Calcium plays an important part in muscle development, helping to transfer signals from the brain to the muscles, in addition to being healthy for the bones and the teeth.
Sure, by just eating them straight, you can enjoy the benefits of raisins. But that can quickly get boring. Try to learn some recipes that feature raisins as the star ingredient if you are looking for more ways to enjoy the classic dried fruit.
