- 1. Prevents constipation
- 2. Improves bone health
- 3. Eliminates free radicals
- 4. Prevents anemia
- 5. Protects heart health
- Nutritional information of raisin
- How to consume raisin
- 1. Oatmeal cookies with raisins
- 2. Rice with raisins and nuts
The raisin, also known only as raisin, is a dried grape that has been dehydrated and has a sweet flavor due to its high content of fructose and glucose. These grapes can be eaten raw or in different dishes and can vary in color, according to their type. The most common are yellow, brown and purple.
The consumption of raisins can have several health benefits, as long as consumed in moderation, since they have enough fiber and tartaric acid, a substance that contributes to the health of the intestine. In addition, this type of grape provides energy, is antioxidant and has a high content of vitamins and minerals.
The main health benefits of raisins are:
1. Prevents constipation
Raisins are rich in soluble and insoluble fibers that help to increase the volume of faeces and make them softer, stimulating the functioning of the intestine and facilitating its expulsion. In addition, the raisin also provides a greater feeling of satiety so that, if consumed in small quantities, can contribute to weight loss.
This dried fruit is also considered a prebiotic, because it is rich in tartaric acid, an acid that is fermented by the intestinal bacteria and helps to improve intestinal functioning.
2. Improves bone health
Raisins can be a good addition to the diet to improve and maintain the health of bones and teeth, as they are rich in calcium, a very important mineral for bone tissue. Thus, in addition to keeping the bones strong, they prevent the onset of osteoporosis.
In addition, the raisin also contains an oligoelement, known as boron, which facilitates the absorption of calcium, magnesium, phosphorus and vitamin D, which are essential for the entire bone system, as well as for the nervous system. For this reason, the boron present in raisins can help prevent arthritis, an effect that is proven by studies that show that people with osteoarthritis have very low levels of this trace element.
3. Eliminates free radicals
Raisins are rich in antioxidants such as flavonoids, phenols and polyphenols, which are compounds that help to reduce oxidative stress, eliminate free radicals and prevent cell damage. Thus, raisins can help decrease the risk of developing chronic diseases such as heart problems or cancer, for example.
4. Prevents anemia
The raisin is a good source of fero, so it improves the transport of oxygen to the body's cells and favors the production of red blood cells, preventing the appearance of anemia caused by iron deficiency.
5. Protects heart health
The fibers present in raisins have the ability to decrease the absorption of bad cholesterol in the intestine, which allows the levels of cholesterol and triglycerides to be more regulated in the blood to be maintained and preventing the deposit of fat in the blood vessels. In addition, as it is also an antioxidant and decreases the risk of cell damage, raisins are great for decreasing the risk of cardiovascular disease.
Nutritional information of raisin
In this table, the nutritional information for each 100 grams of raisin is presented:
| Nutritional composition for 100g of raisin | |
| Calories | 294 |
| Proteins | 1.8 g |
| Lipids | 0.7 g |
| Carbohydrates | 67 g |
| Sugars | 59 g |
| Fibers | 6.1 g |
| Carotenes | 12 mcg |
| Folate | 10 mcg |
| Sodium | 53 mcg |
| Potassium | 880 mg |
| Calcium | 49 mg |
| Phosphor | 36 mg |
| Magnesium | 43 mg |
| Iron | 2.4 mg |
| Boron | 2.2 mg |
How to consume raisin
To consume the raisins in a healthy way it is important that they are eaten in small quantities, since they are very caloric and have a good amount of sugars. However, as long as consumed in moderation, raisins can have several health benefits. The recommended serving is 2 tablespoons, added to yogurt, salads, cereals, cakes or granola, for example.
In the case of people with diabetes, the raisin has an average glycemic index and, therefore, means that they can moderately increase the level of sugar in the blood, and can be consumed whenever there is good control of glucose levels, respecting a diet. balanced.
1. Oatmeal cookies with raisins
Ingredients
- 1 ½ cup of oats; ¼ of brown sugar; 2 eggs; 1 cup of almond milk; ¼ cup of unsweetened plain yogurt; 1 teaspoon of vanilla; ¾ cup of flour; 1 teaspoon) of salt; 1 teaspoon of baking soda; 1 teaspoon of powdered formulation; 1 teaspoon of cinnamon; ½ cup of raisin.
Method of preparation
In a bowl, combine the oats with the almond milk. Then add the sugar, eggs, yogurt and vanilla, and stir until a homogeneous mixture is obtained. Gradually add the flour, cinnamon, baking soda and yeast. Finally, add the raisins, put the mixture in small forms and bake at 375º for 15 to 20 minutes. This recipe yields 10 cookies.
2. Rice with raisins and nuts
Ingredients
- 2 tablespoons of raisin; ¼ cup of walnuts, almonds or cashews; 1 cup of rice; ½ chopped onion; 2 cups of water or chicken stock; salt and pepper to taste.
Method of preparation
Put a little oil in a small pan over medium heat. Let the onion fry a little until it is golden and then add the rice, raisins, salt and pepper. Add the water and wait for it to boil. When it starts to boil, place over low heat and cover the pan for 15 to 20 minutes. Finally, remove the pan from the heat and add the almonds, walnuts or cashew nuts.
