Are Raisins Good for You?

There are several factors to consider regarding the nutritional benefits of raisins. Read on for a breakdown of what raisins have to offer, both good and bad, to determine if the benefits outweigh the risks.

sugar and calories

A half cup of raisins has about 217 calories and 47 grams of sugar. for reference, a 12-ounce can of soda has about 150 calories and 33 grams of sugar, depending on the brand.

Reading: Is raisins good for you

For this reason, raisins are not exactly a low-calorie or low-sugar treat. no wonder they’re sometimes called “nature’s candy.”

High amounts of sugar and calories are fairly typical of dried fruit, so it’s critical to watch how many raisins you eat at one time.

Raisins are often sold in small, single-serving boxes, each containing about 100 calories. If you have trouble with portion control, try buying these prepackaged raisins to control your intake.

For endurance athletes, raisins are a great alternative to expensive sports chews and gels. They offer a quick source of much-needed carbohydrates and can help improve your performance.

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a 2011 study found that raisins were as effective as one brand of sports jelly beans in improving the performance of athletes performing moderate-to-high intensity endurance exercise.

fiber

A half cup of raisins will give you 3.3 grams of fiber, or about 10-24% of your daily needs, depending on your age and gender.

Fiber aids digestion by softening and increasing the weight and size of stool. bulkier stools are easier to pass and can help prevent constipation.

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Fiber also helps keep you full longer by slowing down stomach emptying. if you’re trying to lose weight, eating fibrous foods can help.

Fiber also plays a role in cholesterol levels. Dietary fiber is known to lower levels of the “bad” type of low-density lipoprotein (LDL) cholesterol.

iron

Raisins are a good source of iron. half a cup of raisins contains 1.3 milligrams of iron. that’s about 7% of the RDA for most adult women and 16% for adult men.

Iron is important for making red blood cells and helping them carry oxygen to your body’s cells. you need to eat enough iron to prevent iron deficiency anemia.

calcium and boron

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Raisins have about 45 milligrams of calcium per 1/2-cup serving. this translates to about 4 percent of your daily needs. Calcium is essential for strong, healthy bones and teeth.

If you’re a postmenopausal woman, raisins are a great snack for you because the calcium helps prevent the development of osteoporosis, a disorder characterized by bone loss that typically occurs as you age.

To add to that, raisins contain a high amount of the trace element boron. boron works with vitamin d and calcium to maintain healthy bones and joints. it also plays a role in the treatment of osteoporosis.

antioxidants

Raisins are an exceptional source of naturally occurring chemicals called phytonutrients, such as phenols and polyphenols. These types of nutrients are considered antioxidants.

Antioxidants help remove free radicals from the blood and may prevent cell and DNA damage. this can lead to diseases such as cancer, heart disease, and stroke.

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antimicrobial compounds

A 2009 study noted that raisins contain phytochemicals that may promote healthy teeth and gums. Phytochemicals in raisins, including oleanolic acid, linoleic acid, and linolenic acid, fight bacteria in the mouth that cause cavities.

In other words, eating raisins instead of sugary snacks can keep your smile healthy.

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