Do you know the surprising benefits of eating raisins every day? or do you use raisins for garnishing only? Well, raisins are more than just an ingredient to decorate your dishes. These delicious dried grapes are a powerhouse of healthy nutrients and vitamins, and you should eat them every day. Yes, every day!!!

In this blog, I’m going to talk about 15 surprising benefits of raisins that will make you hop into your kitchen and grab a handful of this dried fruit. 

Let’s begin with understanding the approximate nutrient values in 100 g of raisins based on their color:

Nutrient Golden Raisins Dark Raisins
Energy 301 Kcal 299 Kcal
Protein 3.28 g 3.30 g
Total lipid 0.20 g 0.25 g
Carbohydrate     79.32 g 80.02 g
Dietary Fiber  3.30 g 4.50 g
Sugars  65.70 g 65.18 g
Calcium 64 mg 62 mg
Iron 0.98 mg 1.79 mg
Magnesium 35 mg 36 mg
Phosphorus 101 mg 98 mg
Potassium 746 mg 744 mg
Sodium 24 mg 26 mg
Zinc 0.37 mg 0.36 mg

Top 15 Benefits of Eating Raisins Everyday

Here are some benefits of eating raisins every day:

#1 Help In Digestion

Eating raisins every day is good for your digestive health. Being rich in dietary fiber, raisins swell in your stomach to add bulk to stool and promote regular bowel movements. This sweet little dry fruit also contains natural laxatives, like sorbitol, which help to relieve constipation. 

#2 Good for Heart 

The high fiber content in raisins lowers bad cholesterol (LDL), which reduces strain on your heart. Also, this dry fruit is a rich source of potassium, which is another needed element for a healthy heart. 

According to studies, low potassium levels in the body can contribute to high blood pressure, especially if your sodium intake is high. But eating raisins daily ensures you are getting enough potassium to help lower your blood pressure. 

#3 Supports Weight Loss

Eating Raisins Supports Weight Loss

These seedless dried grapes are naturally sweet and low in calories. Therefore, eating raisins daily is an excellent option for satisfying your sweet craving with controlled calories. Additionally, they regulate blood sugar levels to support your weight loss goal. 

However, it’s essential to consume raisins mindfully, as eating too much of them can contribute to excess calorie intake. Also, consult with your dietitian to tailor a weight loss plan that suits your needs and goals.

#4 Promote Bone Health

Calcium plays an important role in the maintenance as well as growth of your bones, and raisins are rich in calcium. In addition, raisins also contain boron, which allows the body to absorb calcium to promote muscle function and nerve transmission. 

Moreover, they also help produce estrogen and testosterone hormones, which are important for bone health. Therefore, eating them daily can reduce the risk of fractures in both men and women.

#5 Prevent Anemia

If you struggle with iron deficiency and low energy, then raisins are good to go. They are rich in iron, copper, and other essential vitamins that help produce red blood cells. Also, the vitamin C found in raisins helps improve the absorption of iron into your body, which can prevent anemia.

#6 Good for Healthy Skin and Hair

Raisins are rich in antioxidants, which protect your skin and hair from free radicals. Also, it reduces signs of aging and promotes youthful skin. Moreover, the presence of vitamins C, E, and A in raisins supports skin elasticity and gives a clearer complexion. 

Additionally, minerals like iron, zinc, and copper in raisins are good for hair growth, preventing hair loss, and maintaining hair moisture. The best way to eat raisins for healthy skin and hair is to soak them in water overnight and consume them in the morning. In addition, you can also apply coconut oil for hair growth and glowing skin. 

#7 Support Vision

These tiny dried fruits are packed with beneficial compounds that promote eye health. They are rich in vitamin A, carotenoid, and beta-carotene, safeguarding your eyes from UV rays and other eye diseases. Therefore, consuming raisins can give your eyes the necessary nutrients to function properly.

#8 Boost Energy 

Raisins are a natural source of energy due to the presence of natural sugar in them. Also, with high carbohydrate content, they can effectively maintain your energy levels throughout the day. 

Moreover, these dried fruits are low in fat and protein, so they get absorbed quickly by your body. This makes raisins an ideal snack for people needing a quick energy boost without taking heavy meals.

#9 Improve Sleep

Magnesium is available in raisins in optimum quantity, which is one of the important minerals for good sleep. Additionally, the presence of tryptophan in raisins also helps improve sleep patterns. 

So, if you are suffering from inadequate sleep or insomnia, eating raisins can be beneficial for you. In addition, these dry fruits are known for lowering stress levels while improving mental strength. 

#10 Fight Depression

Raisins Fight Depression

Magnesium in raisins helps reduce symptoms of depression and anxiety. Also, complex carbohydrates in these dried fruits boost serotonin levels in your brain and help improve your mood. Eating 4 servings/week of 40–50 g raisins can lower hypertension risk.

However, no single food item can help treat depression, but it can aid in fighting some anxiety symptoms. You can include them in your daily diet to improve your depressed mood. Also, consult your psychiatrist for the treatment of depression. 

#11 Improve Brain Function

Antioxidants like polyphenols, tannins, and phenolic acids are essential for proper brain function, and raisins contain all of them. Daily consumption of black raisins can increase the level of antioxidants in your body, which can improve spatial memory and mental health. 

#12 Boost Immunity

People with weak immune systems get sick easily and take a long time to recover. If you are facing the same issue, then you need to add food that helps improve your immunity, like raisins. 

These tiny dried fruits are rich in vitamins B and C, which help boost the immune system. Further, their anti-inflammatory and antibacterial properties can also protect you from infections, fevers, and many other illnesses.

#14 Cures Bloating and Acidity

eating raisins can cures Bloating and Acidity

The alkaline properties of raisins help balance stomach pH levels that reduce acidity. However, everybody’s body is different, and so are the responses of raisins. So, it is better to consume them as a part of a balanced diet to relieve acidity and bloating. 

#15 Prevents Bad Breath

Bad breath caused by mouth bacteria can cause other medical issues too. Raisins can inhibit the growth of harmful bacteria in the mouth. Although dentists recommend not consuming too much-dried fruit, raisins contain phytochemicals that help prevent cavities and reduce inflammation in the gums. 

How To Eat Raisins 

Now, most people might be wondering how to eat raisins. Well, there are many ways of consuming raisins, but the best way to eat them depends on your routine and lifestyle. 

Using raisins occasionally

Using raisins occasionally

Many of us enjoy eating raisins straight out of their packaging. But, this is not suggested, especially if you eat them daily. Instead,  add raisins to your salad, breakfast cereals,  cupcakes, rice pudding, coconut smoothies, and sweet dishes. This will give your dish a new texture and taste as well. 

But, if you want to have raisins for health benefits, then I recommend eating well-soaked raisins every day in a controlled amount. 

Eating raisins regularly 

One of the best and healthier ways of consuming raisins is to soak them in water overnight and then consume them. Avoid eating raw raisins every day. According to experts, you can soak around 15-20 raisins overnight and eat them the next morning for health benefits. 

What Happens When You Soak Raisins Overnight? 

Soaking raisins can improve their nutritional profile. The rehydration process allows the nutrients in the raisins to become more bioavailable, making it easier for the body to absorb vitamins, minerals, and antioxidants present in the fruit. 

Many studies show that consuming overnight-soaked raisins boost the body’s nitric oxide levels. This further increases nutrition absorption. 

Benefits of Eating Raisins Everyday

Who Should Avoid Eating Raisins Every Day?

While raisins can be a healthy snack for many people. People with a particular condition should avoid eating raisins every day. These groups include:

  • Diabetics: Raisins are relatively high in natural sugars, particularly fructose, and glucose. Therefore, diabetic people should avoid consuming them on a regular basis. 
  • People with allergies: Although rare, some individuals may have allergies to grapes or dried fruits, which include raisins. If you have a known allergy or sensitivity to these foods, avoiding raisins is best.
  • Irritable bowel syndrome: Being high in fermentable carbohydrates, raisins can cause problems for people with irritable bowel syndrome (IBS). You should limit your intake of raisins.
  • Gastrointestinal issues: Raisins are a good source of fiber which can cause issues for people with sensitive digestive systems. Also, eating too many raisins can lead to gas, bloating, or discomfort.

How to Select the Best Quality Raisins?

Raisins come in a variety of sizes, colors, and shapes. They are available in dark, golden, seedless, or seeded varieties. The most common raisin type is sultanas, a seedless grape. 

If you are in the market for the first time to buy raisins, then it can be challenging for you to choose the best one. Do you select the “dark” or the “light”? How to decide between raisins with soft and plump or shriveled and hard type? 

Select the Best Quality Raisins

Here are some criteria that will help you decide which raisin type you should buy for everyday use:

  • Look for appearance: Go for raisins with bright color –  they should be golden brown rather than blackish-brown or dull. Also, avoid buying shriveled, sticky, dry, or soft raisins with a sour odor. 
  • Organic: Consider buying organic raisins for a more natural and chemical-free option. These types of raisins are lighter in color with a milder taste.
  • Check the moisture level: Raisins should not be excessively dry or overly moist. Too much moisture could indicate improper storage conditions and may lead to mold growth.
  • Customer reviews: If you plan to buy raisins online, check out customer reviews who have purchased your chosen brand before. 
  • Good packaging: Ensure the packaging is intact and free from damage or puncture. This helps preserve the freshness of the raisins and prevents contamination.

Final Words 

One of the delicious and nutritious snacks that offer many health benefits is eating raisins everyday. They are rich in vitamins and minerals that help increase digestion, blood pressure, improve bone health, and more. Adding a handful of raisins to your daily diet can greatly boost your overall health and well-being. 

Also, don’t forget to visit your physician for regular checkups. Eating raisins every day doesn’t mean you don’t need any medicine or you don’t have any disease. This can help you live a healthy life, but you should discuss everything with your doctor and follow their advice. Always consult the dietician when changing your diet or adding any new routine to it. 

FAQs Regarding Benefits of Eating Raisins

Are raisins and currants the same?

No, raisins and currants are not the same. Raisins are dried grapes made from large seedless grape varieties. But, the currants are small, dried, seedless berries from the Zante grape variety.

How many pieces of raisins should I eat a day?

Women can eat around 10 to 20 raisins every day. And men can eat 15 to 30 raisins every day. This is the safest amount that you can consume daily for healthy living. Also, it is better to consult your dietician or physician to know the right amount of raisins that you can eat as per your body type and weight. 

What is the best time to eat raisins?

You can eat raisins anytime in the day. But, eating soaked raisins on an empty stomach in the morning is considered the most beneficial. If you find any issues while eating raisins everyday, it is better to visit your doctor and follow their advice. 

Is it good to drink soaked raisin water every day?

You can drink soaked raisin water daily for extra health benefits. But consume it in a limited quantity. Or, you can drink it on alternate days. 

Who should not drink raisin water?

Individuals with diabetes should avoid drinking raisin water due to its natural sugar content. Additionally, people with known allergies to grapes or dried fruits should avoid consuming raisin water.


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