Raisins 7 Health Benefits and the Health risks you need to know


Raisins are yellow, brown, or purple pieces of dried grapes that have been exposed to sunlight or dehydrated in a food dehydrator. Originally from the Middle East, raisins made their way to Europe, where the Romans and Greeks loved them. They were historically used as currency and as prizes for sporting events, as well as to treat ailments like food poisoning.

In this process, the nutrients and sugars present in grapes are concentrated, making them a healthy and calorie-dense snack. Several nutrients are found in raisins, including vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fiber. Moderate consumption of raisins is beneficial for health. It can boost iron levels, prevent bone loss, and aid digestion.

It’s common to add them to salads, mix them into yogurt, add them to granola, or add them to cereal. In addition to eating them raw, you might have baked them into bread, cookies, or muffins. Although they are small, they contain plenty of energy, fiber, vitamins, and minerals. Considering all this, they are best suited for health-conscious individuals.

Nutritional Value

Approximately 60 (one ounce) contain:

  • Amount of calories: 85
  • Amount of Protein: 1 gram
  • Amount of Fiber: 1 gram
  • Amount of Fat: 0.1 grams
  • Amount of Carbohydrates: 22 grams
  • Amount of Sugar: 17 grams
  • Amount of Calcium: 14 milligrams
  • Amount of Iron: 0.5 milligrams
  • Amount of Magnesium: 9 milligrams
  • Amount of Potassium: 212 milligrams
  • Amount of Sodium: 3 milligrams


Raisins 7 health benefits, including:

1. You have the ability to improve your bowel movements

A constipated stomach is a huge obstacle to good health. Therefore, you need to keep the digestive tract clear at all times, and raisins can certainly help. The insoluble dietary fiber in raisins helps ease bowel movements, ensuring that our stool can be disposed of smoothly.

2. You can keep your heart in good shape

It has been proven that raisins can lower blood pressure and blood sugar levels, reducing the risk of heart disease. In raisins, fiber works to lower your LDL (bad) cholesterol, which means your heart isn’t strained as much. They’re also a good source of potassium. According to studies, low potassium levels cause high blood pressure, heart disease, and strokes. In a high-sodium diet, which is common in today’s diets, our bodies require more potassium. A low-sodium food like raisins provides an excellent source of potassium.

3. Beneficial for weight gain

Losing weight is not for everyone. Also, some people seek a healthy way to gain weight. Raisins can provide a holistic way of gaining weight.

4. Immunity is also enhanced.

In the light of COVID-19, immunity has become a crucial factor for everyone to consider. Besides vitamins and minerals, it also contains antioxidants and polyphenols, as well as other important nutrients.

They all work together to inhibit free radicals from harming our cells, including our white blood cells, which form the immune system’s backbone, by stabilizing them.

5. It contains calcium, which is good for your bones

Additionally, it contains small amounts of calcium, which can help support bone health. In addition to helping build and maintain strong bones and teeth, calcium also helps transmit nerve signals from the brain to the muscles.

6. Maintaining your teeth

Some phytonutrients in raisins may have antibacterial properties, including oleanolic acid and linoleic acid. Researchers have found that this effect reduces plaque-forming bacteria in the mouth. They also help to maintain the pH level of the oral cavity. As a result, our saliva will become less acidic, preventing cavities.

7. Lessening of the risk of chronic diseases

Antioxidants are higher in raisins than in other dried fruits. As a result, the antioxidants produced by drying grapes remain more active than in fresh grapes. Cell damage caused by aging and lifestyle habits is prevented by antioxidants.

It contains phytonutrients, which are powerful antioxidants. Chronic ailments such as diabetes, osteoporosis, and cancer are prevented by these compounds. There is also evidence that phytonutrients are anti-inflammatory, pain-relieving, and brain-protective.

Raisins: Possible risks

Most people consider it safe. In addition, the foods have moderate glycemic indexes, which means their blood sugar levels won’t spike sharply. Because of this, it can be a great diabetic snack option. If they are consumed in large amounts, their dense nutrient content can cause adverse side effects.

  • Having gained weight unintentionally

According to research, it seems to have weight-loss and weight-control benefits. Although they contain many calories per serving, it is important to consume them in moderation to avoid gaining weight.

  • Discomfort in the stomach

Raisins are rich in fiber, which has a variety of health benefits. However, eating too much fiber can result in digestive issues such as gas, bloating, and cramps.

  • Pesticides

The final product may contain pesticide residues if grapes were sprayed. As part of the dry-raisin process, manufacturers also often fumigate storage areas to keep pests at bay. It’s best to choose organic whenever possible since pesticides are linked to health issues like cancer. There are fewer pesticide residues in organic foods, and they cannot be fumigated.

The best way to make raisins

You can make raisins yourself if you want. Simply follow these steps.

  1. Grab some grapes.
  1. The large stems should be removed.
  1. Rinse them under cool water.
  1. Stack them in a tray and set them outside on a dry, sunny day. It is preferable if the tray contains cracks or holes for air circulation.
  1. Ensure even sun exposure by rotating the grapes.

Your raisins will be ready in just two or three days.


Despite not much research being done regarding raisins’ ability to help with stress and other mental health issues, some studies have been conducted that have been positive. Sleep is induced, the body is relaxed, and you remain calm. For the health-conscious person, raisins are best suited for all of these reasons. It would be a good idea to include raisins in your diet.