8 Benefits of Raisins: Uses, Dosage, Side Effects and Precautions

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What are Raisins?

Grapes are dehydrated (dried) to form raisins that are found in many regions of the world. They are small sized dry fruits that contain an abundance of nutrients. The color of the raisins depends upon the grapes used (green, black, purple, brown). They are sweet in taste and are used in many dishes.


Benefits of Raisins

8. Relieves Constipation

Raisins have rich dietary fiber content that swells in the body and absorb fluids in the body.  This adds bulk to the food and relieves constipation from the intestinal tract. Gene Spiller, Director of Health Research and Studies Center, Sphera Foundation, Los Altos states in the Journal of Medicinal foods that consumption of raisins reduces the risk of colon cancer.

7. Promote Weight Gain

Raisins provide your body with necessary fructose and glucose levels in your body. It is ideal for people who want to gain weight without accumulating an unhealthy amount of cholesterol.

6. Helps Treat Hypertension

Potassium in raisins helps decrease high blood pressure and reduces the stiffness of blood vessels. You can take 8-10 raisins in the morning if you suffer from high blood pressure.

5. Treats Anemia

Raisins contains iron that helps in the treatment of anemia. Vitamin B complex and copper content helps in the formation of red blood cells. You can add or garnish raisins on your savory dishes or have them any time in your day (preferably 2 times).

4. Improves Vision

Raisins contain anti-oxidant rich phytonutrients that are excellent for ocular health. It prevents cataract and macular degeneration caused due to cell damage. You can have raisins twice a day to help delay the onset of eye sight weakening due to age.

3. Reduces Arthritis Pain

Raisins contain polyphenols that offers strong anti-inflammatory properties. It helps relieve chronic pain in bones like arthritis. You can add 10-12 raisins in any sweet dish or have them in early in the morning to reduce pain in your bones.

2. Makes your Skin Radiant and Youthful

Raisins have anti-oxidants and Vitamin C that helps bring back the lost glow of your skin. It also prevents the occurrence of free radicals that shows premature signs of ageing. You can have them to cure skin disorders like Psoriasis and rosacea.

1. Promotes Hair Health

Raisins prevents hair fall as it is rich in Vitamin C. The anti-inflammatory properties help prevent scalp irritation, dandruff and flakiness from your hair. Raisins promotes hair health and provides shine to your hair.


Nutritional Characteristics of Raisins

  • Raisins have anti-oxidative properties
  • It has anti-inflammatory properties
  • It contains resveratrol that helps in lowering your cholesterol levels
  • It is high in sugar but have a low glycemic index

Read more in detail: Raisins Nutrition


How To Use Raisins?

  • Add them in your sweet dishes instead of artificial sugar
  • You can sprinkle them in your salad or oatmeal in your morning breakfast
  • You can eat them raw twice a day (preferably morning and evening)
  • For a quick energy boost, you can add them to your yogurt

Dosage: How Much Should You Take?

You can take 30 gm of raisins in a day (in divided proportions).


Side Effects and Precautions

Raisins are 100% natural and they do not have any side effects. However, over-consumption (above 30 gm) in a day makes you gain weight and increase blood sugar levels in your body. People suffering from high blood pressure should keep their consumption in check.


12 Important Questions About Raisins Answered

What are the benefits of eating raisins?

Raisins are packed with energy and are rich in fibre, vitamins, and minerals. They are highly effective in relieving constipation, stimulating weight gain and curing hypertension. Moreover, raisins can also treat anemia, improve vision, reduce arthritis pain while promoting healthy hair and providing a natural glow to the skin.

Are raisins as bad as sugar?

Raisins are healthy alternatives to sugar and offer a wide range of benefits to those who consume them. However, it is advisable that diabetic patients must limit the consumption of raisins to maintain their health.

Are raisins healthy for weight loss?

No, raisins are useful for promoting weight gain and are a storehouse of natural sugar. Therefore, you must avoid the consumption of raisins if you are planning to lose weight.

Are raisins a good source of energy?

Raisins are undoubtedly a rich source of fibre and energy. They contain vitamin K that is essential for healthy blood clotting, besides having vitamins C and E that work as antioxidants in our bodies. The consumption of raisins boosts intake of B-vitamins thiamine, riboflavin, niacin, folate and B-6.

What happens if you eat too many raisins?

Since Raisins provide numerous health benefits to the users, you may not face any health issues due to excess intake. However, it is advisable that you consume only 30gms of raisins a day, in divided proportions.

Should we soak raisins before eating?

Soaking raisins in water overnight and consuming them early in the morning is a healthy practice. This helps in dissolving the vitamins and minerals present on the outer skin of the raisins in the water, thus increasing the amount of nutrients absorbed by the body.

How bad are raisins for you?

The intake of raisins is highly beneficial for the body due to the many advantages that it offers.

Do raisins raise blood sugar levels?

Raisins help in controlling the blood sugar levels. You may have this food about 3 times a day in order to reduce post-meal sugar levels.

Are Raisins heart healthy?

Yes, raisins comprise of micronutrients that help to keep the heart fit and healthy. They help in lowering of blood pressure levels. You must consume 8-10 raisins early in the morning if you are suffering from high blood pressure.

What number of raisins should you consume in a day?

The intake of raisins must be limited to 30gms a day, in divided proportions.

Will raisins help you poop?

Raisins help to absorb the fluids present in the body, and thus provide relief from constipation.

Do raisins make you fart?

Raisin is a gas-producing food that can trigger farting. Other fart-producing foods include broccoli, apricot, and banana.


Where To Buy Raisins?

You can buy 100% pure raisins from these websites:

You can also save money by using:


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