Health Benefits of Raisin

The raisins are an exceptionally tasty and very popular category of dried fruit. They are the result of drying grapes in solar heat or in desiccators so that they are golden, green or black in color. 

Their rustic appearance may not seem sympathetic to many, but they are one of the healthiest meals around. In fact, they are an appropriate choice for sweets and chocolates because of their sweet taste. They can be eaten raw or used in recipes, cooked and in brewing.

They are also widely used in regional recipes for sweets, cookies, pies, delicacies and savory foods. Raisins are a fabulous source of vitality used in stamina tonics and powerful food supplements for athletes, climbers and others.

Raisins are also called “yolks” because of their numerous benefits for skin, hair and health.

So if you’re looking for a combination of nutrition and crunchy flavor at an attractive price point, you can definitely go for raisins. This small store of goodies and health with a tasty taste and additional energy boost.


  • Digestion – Raisins are full of fiber, which swell when they drink water and actually provide relief from constipation. Daily consumption of raisins helps to balance the intestinal action as the fibers remove toxins and debris from the gastrointestinal tract. Therefore, raisins release the intestines only with the intention of regularizing it.
  • Anemia – Raisins are a great source of iron and copper, in addition to the B-complex vitamins that are essential for the production of red blood cells. Drinking a certain amount of raisins a day helps to end iron deficiency anemia and promotes blood clotting during wound healing.
  • Fever – Raisins are rich in phenolic phytochemicals, famous for their germicidal, antibacterial and antioxidant characteristics. They can help treat fever by fighting viral and bacterial infections.
  • Cancer – Raisins have a high degree of polyphenolic antioxidants called catechins. These antioxidants kill free radicals that cause tumors to progress, particularly colon cancer. Thus, including raisins in the diet is an efficient way to fight the creation of cancer cells.
  • Acidity – Raisins contain potassium and magnesium, which help to reduce acidity. Acidosis is an irregular metabolic condition qualified by blood toxicity that, on several occasions, creates gases in the respiratory system. This characteristic is harmful, as it can cause health complications such as boils, skin ailments, arthritis, gout, kidney stones, hair loss, heart problems and even cancer. Potassium and magnesium are significant compounds in antacids.
  • Eye Health – The polyphenolic phytonutrients included in raisins are great for eye health, as they protect the eyes from the problems generated by free radicals, preventing macular degeneration, cataracts and reduced vision with age. They also have remarkable amounts of beta-carotene, vitamin A and carotenoids that enhance vision and preserve the authentic, natural look.
  • Dental Health – Raisins contain a phytochemical called oleanolic acid that provides protection against tooth decay, cavities and tooth brittleness. It inhibits the growth of bacterial species Streptococcus Mutans and Porphyromonas Gingivalis that cause caries and other dental problems. In addition, raisins are rich in calcium and prevent teeth from breaking or peeling with an enamel that makes them stronger. The presence of boron in raisins prevents the growth of germs as well as whitens teeth.
  • Energy Booster – With lots of carbohydrates, particularly natural sugars like fructose and glucose, raisins are a good source of energy. They facilitate the efficient absorption of vitamins, proteins and other nutrients in the body. They are often consumed by bodybuilders and athletes to provide a quick boost of energy. Raisins have sugar, but it helps to energize.
  • Insomnia – The iron in raising is beneficial in curing insomnia, as it helps to improve an individual’s sleep.
  • Hypertension – Raisins are rich in iron, potassium, antioxidants and B-complex vitamins, which help maintain normal blood pressure. The high level of potassium and the absence of sodium make raisins ideal foods for a heart-healthy diet.
  • Bone Health – Raisins contain calcium, which is the main element in our bones. This helps strengthen the bones and promotes their growth. They are also one of the best sources of boron, a micronutrient that is required by the body in small amounts. This micronutrient is vital for bone formation and calcium absorption. It is particularly beneficial in preventing menopause-induced osteoporosis in women, as well as strengthening bones and joints.
  • Heart Health – Continuous intake of raisins protects against heart disease. By lowering cholesterol and triglyceride levels, raisins help in the integral state of the heart, also restricting the danger of cerebrovascular events, hypertension and heart attack.
  • Kidney Health – Since raisins are abundant in potassium, taking a daily amount prevents breeding, as well as several episodes of kidney stones.
  • Weight – Raisins, when eaten in proportion and combined with exercise, can help with weight loss. The high fiber content in raisins keeps it full longer. Raisins are particularly beneficial for underweight people who want to gain it in a healthy way. They are rich in natural sugars, fructose and glucose, which can help you put on weight without raising your cholesterol levels.
  • Sexual Dysfunction – Raisins are recognized for inciting sexuality. This unique aphrodisiac characteristic is given by the presence of an amino acid named arginine, which can stimulate libido and stimulate arousal. It is also beneficial in curing erectile dysfunction, as well as increasing sperm movement and the possibility of getting pregnant. Frequent intake of raisins can treat sexual resistance disorders.
  • Light Skin – Being full of antioxidants, raisins help keep skin healthy and glowing. They contain resveratrol, a powerful antioxidant that slows the aging of skin cells. Raisins purify the blood eliminating toxic and black cells, improve the formation of red blood cells, providing oxygen to your skin. These blood purifying properties of raisins make your skin clear, radiant, nourished and beautiful.
  • Healthy Hair – Raisins are a good source of iron, vitamin B complex, potassium and antioxidants, which play an important role in making your hair healthy, shiny and nourished. Consuming raisins regularly can also help reduce hair loss and prevent baldness.
  • Diabetes – Raisins help after a meal, during spikes or dips in insulin levels that can be dangerous for patients with diabetes. They balance the body’s absorption of sugar, making it more even and stable, reducing the chances of complications or health emergencies for those who suffer from both types of diabetes.


Raisins are highly valued in their varieties, selected as Dante Currants or simply Currants (black, small and seedless, from Greece) and sultanas (white, with or without seeds).

Raisins come from different grapes, scientific name (Vitis vinifera, Family Vitaceae) are dried vine products produced in Greece and widely used in the Mediterranean diet. They are dried grapes for which there are various drying methods, such as a sun-drying technique or artificial/mechanical dehydration. The drying process reduces the moisture content of the raisins by about 80% to 15% (about 4-5 times less than the natural moisture).

The amount of 100 grams of raisins has:

  • 299 calories;
  • 0.5 grams of fat;
  • 0 grams of cholesterol;
  • 11 milligrams of sodium;
  • 749 milligrams of potassium;
  • 79 grams of carbohydrates;
  • 3.1 grams of protein;

How to Consume Raisins

Raisins are one of the most sought after and used items in the confectionery.

  • They can be enjoyed as a snack, alone, without additions;
  • Sprinkled to enrich fruit salads and ice cream, desserts, etc;
  • Added to bakery items such as chocolates, cookies, muffins, bread, puddings, cakes, Panettone, etc.

In Iran, India, Pakistan and other regions of South Asia, where they are popular as kismish (sultanas), they are added to various sweet delicacies.

They can also be enjoyed with other dried fruits (apricots, dates, plums) and nuts such as almonds, cashews, macadamia nuts, etc.


The correct one is raisin with a hyphen, because according to the new spelling, the hyphen will always join compound words that designate botanical and zoological species. Therefore, raisins use a hyphen in the spelling.

As for the plural, the right thing is raisins. As a rule, if a word is formed by two names, grape and raisin, both acquire the plural form.


There are some risk factors in overconsumption of raisins. They are quite high in calories, which can put on weight quickly if you’re not careful.

Raisins also have high levels of triglycerides due to their high fructose content (triglycerides are body by-products that metabolize fructose). 

Elevated triglyceride levels can increase your chances of developing diabetes, coronary heart disease and fatty liver cancer. If you have other risk factors, then be careful not to add too many raisins to your diet.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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