How useful raisins are for the body — 8 proven facts

Raisins are grapes dried in the sun or in a food dehydrator. It is widely used in cooking, especially for making various desserts.

Despite its small size, raisins have a high energy value and contain vitamins, minerals and fiber that are important for health.

Numerous studies confirm the benefits of raisins for our body. Its regular use helps strengthen the heart and blood vessels, improve athletic performance and slow down aging. 

8 facts about the benefits

Over the past 20 years, research has discovered a lot of useful properties of raisins. Let's look at them in more detail.

1. It has a rich composition

Raisins are a valuable source of dietary fiber and antioxidants. It has a relatively high calorie content (about 299 calories per 100 grams) and has in its composition the following groups of nutrients:

Each of the described substances is necessary to ensure the vital activity of the human body. For example, phosphorus supports Bone strength and teeth, iron regulates redox processes and participates in erythrocyte synthesis , Copper improves cardiovascular health and stimulates protein synthesis.

2. It has an antioxidant effect

Raisins contain a special group of antioxidants – phytonutrients (polyphenols and phenols). They block the effects of free radicals on the body's cells, which lead to the death or malignant degeneration of the latter.

According to scientists, free radical reactions increase the risk of developing malignant tumors and chronic diseases from all organ systems, thereby contributing to the overall aging of the body. The use of raisins allows you to slow down this process.

3. Fights harmful microorganisms in the mouth

Installed that raisins have a pronounced antimicrobial potential due to the content of substances such as oleanolic and linoleic acids, betulin, b-sitosterol.

Dried grapes are able to suppress the growth and reproduction of pathogenic forms of streptococci throughout the body, mainly in the oral cavity.

Scientists also found that raisins prevent the spread of carious processes on teeth under the influence of bacterial flora and accelerate the remineralization of enamel. It can be used for the prevention and treatment of caries.

The absence of caries is always associated with strong local immunity, against which infectious and inflammatory diseases of the oral cavity are less often registered.

4. Improves the health of the cardiovascular system

Raisins contain fiber , potassium, magnesium and manganese, as well as a small amount of omega-3 fatty acids. These substances have a therapeutic effect on the heart and blood vessels.

Specialists of the University of Kentucky (USA) proved that dried grapes reduce systolic blood pressure (BP) and have an indirect effect on diastolic blood pressure. As a result, the risk of stroke decreases (in hypertensive crises), the strength and elasticity of the walls of the vascular bed increases.

Raisins also reduce the level of total and atherogenic (LDL) cholesterol. Normal lipid profile indicators are associated with the absence of atherosclerotic plaques on the walls of arteries and a low incidence of pathologies such as coronary heart disease, myocardial infarction, stroke, and chronic cerebral ischemia.

The hypocholesterolemic effect is due to a slowdown in the reverse reabsorption of cholesterol from the intestinal lumen and a decrease in the activity of its synthesis by liver cells.

5. Reduces blood sugar levels

American scientists identified decrease in the concentration of glycated hemoglobin in the blood with regular addition of raisins to the diet.

Glycated hemoglobin reflects the average glucose content in the bloodstream over the past 2-3 months.

Dried grapes, due to the abundance of dietary fiber in the composition, slows down the absorption of carbohydrates from the lumen of the gastrointestinal tract, which prevents sudden spikes in blood sugar.

Raisins also increase the sensitivity of peripheral tissue receptor complexes (muscle and fat) to insulin, which contributes to a faster uptake of glucose from the blood to meet energy needs.

The systematic use of raisins allows for the prevention and additional control of the course of type II diabetes mellitus, as well as slightly reduce the dosage of sugar-lowering medications taken.

6. Increases endurance and physical performance

Employees of Louisiana State University (USA) discovered the ability of raisins to improve athletic performance.

The product allows you to maintain an adequate blood sugar level during exercise, which is necessary to provide all cells with energy. Raisins also reduce fatigue when performing the same type of exercises for a long time.

The effectiveness of raisins is noted in order to increase physical strength and mental performance , improving memory and attention, which is also important in sports activities.

7. Helps to lose weight

Raisins contain quite high volumes fiber . Dietary fibers, when ingested into the stomach, increase in size and, through neurohumoral and reflex reactions, inhibit the hunger centers in the brain.

Scientists from the USA claim that the craving for food after eating dried grapes decreases by more than 8 hours.

As a result of appetite suppression, the total calorie content of the daily diet decreases (in order to maximize weight loss, you can take raisins 2 times a day – morning and evening).

At the same time, raisins do not affect the level of sex hormones and show the same effectiveness in both men and women.

8. Improves the condition of the skin

Raisins are rich in antioxidants, fiber and vitamins, which play an important role in improving the aesthetic qualities of the skin.

The plant has the following biologically significant effects:

1. Reduces the rate of skin aging. Phenols and other antioxidants, according to experts from Greece, protect all skin cells, collagen and elastin fibers are protected from the effects of free radicals. As a result, the appearance of wrinkles and age spots is prevented.
2. Nourishes the skin with nutrients. Resveratrol, which is part of raisins, supports the synthesis of red blood cells and improves microcirculation, which allows each skin cell to receive the required level of oxygen and nutrients. The highest concentration of resveratvor is found in black varieties of raisins.
3. Provides prevention of inflammatory diseases. The plant is rich in magnesium and potassium, which reduce acidity and, as a result, the risk of developing infectious and inflammatory skin pathologies.
4. Protects from solar radiation. American scientists found out that raisins contain a number of amino acids that can reduce the harm from solar ultraviolet radiation, reduce the risk of burns and cancer.

Raisins are included in some cosmetics for topical use, but the greatest effect is realized when applied orally.

Safety and harm

Raisins are a safe food product. However, it also has contraindications. In rare cases, raisins can cause harm to the body.

Side effects include:

1. Irritation of the mucous membranes of the gastrointestinal tract. Large volumes of raisins (more than 250 grams at a time) can provoke an exacerbation of chronic gastritis or duodenitis, gastric ulcer. During exacerbations, the product is contraindicated.
2. Dyspeptic disorders. An abundance of fiber can lead to disorders of the digestive system such as diarrhea or constipation, nausea, pain in the lower abdomen, increased gas formation.
3. Obesity. Although dried grapes can be used for weight loss, if consumed excessively, they can lead to a set of fat mass.
4. Allergic reactions. Are not common and manifest themselves in a mild form (skin reactions).

Raisins are allowed to be consumed by pregnant women. Studies have not revealed a negative effect on the course of pregnancy and on the health of the child in the first years of life.

How to cook at home?

The recipe for cooking raisins is quite simple. Let's look at the basic steps:

1. Rinse the grapes thoroughly. Use a warm stream of water and rinse each fruit.
2. To dry. Paper towels can be used.
3. Spread the fruits evenly on the surface of the tray. The berries should not come into contact with each other. Cover the tray with a towel from above.
4. Find a suitable place to dry. The container with grapes should be in a dry and warm place (ideally under sunlight).
5. Dry the fruits. On average, it will take about 4 days for the grapes to dry completely. It is recommended to turn the grapes over every 24 hours (for uniform drying).

After cooking, the raisins should be stored in an airtight container in a cool place, preferably in a refrigerator.

Tips for choosing and receiving

When choosing high-quality raisins in the store, they must meet the following criteria:

1. Color. Any grape varieties darken when dried. Normally, raisins can be dark caramel (or brown), blue or black shades. A light color (white, yellow, red or golden) indicates the use of chemicals (for example, sulfur dioxide) in cooking. Thus, dark raisins are definitely healthier than light ones.
2. Appearance. High-quality raisins should be elastic (not hard), not damaged. The fruits themselves are matte in texture and do not stick to each other. The size does not matter, the fruits can be both small and large.
3. Taste. Depending on the grape variety, raisins can have many flavors. The main thing is the absence of the taste of smoke and chemicals.

After purchase, raisins can be stored in any sealed package in a cool place. In this condition, he can lie for 6 to 12 months.

Before use, raisins should be soaked in cool water for 30-60 minutes. Steaming in boiling water leads to the loss of some vitamins and antioxidants.

Several rules for healthy eating of raisins are described below:

1. Time of intake. It is preferable to eat raisins in the morning (breakfast, lunch, afternoon snack). Eating at night can lead to an overload of the digestive system and sleep problems.
2. Daily allowance. Unfortunately, there have been no studies indicating how much raisins should be eaten per day. Doctors recommend taking no more than 50-75 grams at a time, and up to 100 grams per day.
3. Combination. Raisins are ideal as snacks, can serve as an alternative to sweets and baked goods. In folk medicine, it is used to prepare infusions and decoctions. Mixtures of raisins with honey and nuts are often used. Modern cooking includes raisins in biscuits, bread, pies, salads, vegetable and meat dishes, as well as muesli and compotes. It is ideally combined with cottage cheese and other dried fruits.

Conclusion

1. Thus, raisins are rich in vitamins, minerals, fiber and antioxidants, which are associated with a host of health benefits.
2. It improves the condition of the heart and blood vessels, fights obesity, diseases of the endocrine system.
3. Ot also improves the skin and increases physical endurance.
4. Special importance is attached to raisins for their ability to fight malignant tumors and premature aging.