Health Benefits of Raisins!


Raisins are very good for our health, in fact, they are considered to be one of the most nutritious dried fruits in the world.

Brain Food

One of the interesting health benefits of raisins is that it is a great brain food. Raisins contain high amounts of boron that is an essential mineral for a well-functioning brain. 100mg of raisins contains 2.2mg of boron, which is a potent brain-boosting mineral. Boron improves concentration, hand-eye co-ordination and enhances memory. Additionally, boron also helps promote the functioning of important minerals such as calcium and magnesium.

Blood Pressure

Raisins not only help purify blood and eliminate toxins but they also help reduce high levels of blood pressure. There is a significant amount of Potassium, a potent mineral said to be able to help lower blood pressure, in raisins. Potassium also helps keep in check the sodium levels in our body. Too much sodium in the body is one of the root causes of high blood pressure.


Did you know that raisins are completely cholesterol-free? In fact, raisins are known to have anti-cholesterol compounds that help combat the bad cholesterol in the body. A cup of raisins is said to contain about 4g of soluble fiber. It is this soluble fiber that fights the bad cholesterol and disposes of it in the liver to be eliminated. Raisins also contain anti-oxidants known as polyphenols that suppress the enzymes responsible for absorbing cholesterol into the body. In so doing, raisins help lower total cholesterol levels in the body.


Boost Your Iron Intake With Raisins

Iron is a necessary nutrient for producing hemoglobin, which transports oxygen through your blood to all the cells in your body. A iron deficiency can cause weakness, bruising and sensitivity to cold, as well as symptoms similar to depression such as difficulty concentrating, irritability and fatigue. Red meat, beans and leafy green vegetables are all good dietary sources of iron, and another great source is raisins. One cup of raisins provides about 6 mg of iron–17 percent of your daily requirement.

Cancer and Heart Disease Prevention

Kaempferol is a flavonoid that may reduce your risk of developing cancer and cardiovascular disease. According to authors of a 2012 “Mini-Reviews in Medicinal Chemistry” review paper, kaempferol acts as an antioxidant, anti-inflammatory and antimicrobial agent, and it may help prevent nerve disorders, diabetes and osteoporosis. Golden raisins have 1.69 milligrams of kaempferol per 100 milligrams of weight, providing 169 times more kaempferol than regular raisins, which contain .001 milligrams of kaempferol per 100 milligrams.

Enhances Bone Health

Raisins are a rich source of calcium, which is necessary to strengthen bones and teeth. A micronutrient that is abundant in raisins–boron–aids in calcium absorption and bone formation. If you are a postmenopausal woman, raisins are a good snack for you because the calcium and boron present in them help prevent the development of osteoporosis.


raisins table

Nutrients found in raisins

Even though raisins may look unappetizing with their wrinkled dried up texture, raisins are highly nutritious and contain powerful anti-oxidants and nutrients.

Magnesium: For proper nerve and muscle functioning and conversion of blood sugar to energy.
Calcium: Builds bones and teeth, for proper function of muscles, the heart and nervous system.
Iron: Used to build red-blood cells and for repairing worn out cells.
Potassium: For regulation of heart beat and maintaining blood pressure.
Phosphorus : For strong bones and teeth.
Zinc : Eliminates cholesterol deposits and necessary for manufacture of enzymes.
Copper : Facilitates iron absorption and promotes protein metabolism.
Fluoride: Hardens tooth enamel and dentine.

Folate: Forms red blood cells and important in blood circulation around the body.
Niacin : Aids normal functioning of tissues especially the gastrointestinal tract and the skin tissues.
Riboflavin : Aids in releasing energy to body cells and enables break down of fats
Choline : Keeps cellular membranes functioning properly.
Vitamin C: Important for the formation of collagen and is necessary for absorption of iron into the body.
Vitamin B-6: Prevents water retention and enables conversion of carbohydrates to energy
Vitamin K: Necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys.


USDA National Nutrient data base, By Maia Appleby

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