Raisins have many benefits.. Know the healthy way to eat them without harm

When we talk about healthy and nutritious dry fruits, raisins Comes in the forefront of these fruits, as the yellow, brown and purple shrunken pieces made from dried grapes are healthy and delicious, and the grapes are nutritious and have many benefits, but the drying process makes raisins more nutritious and dense in terms of calorie content, according to the “Healthline” website.

Raisins are one of the widely consumed dried fruits that can be added to smoothies, oatmeal or yogurt for a quick boost of energy, and at one point, they were used to treat food poisoning.

There are different types of raisins available in the market, which vary according to the type of grape used to process it. Usually raisins are processed without any added ingredients or preservatives, but because they are high in calories, it is best to eat them in moderation.

40 grams or roughly a handful of raisins contains:

Calories: 108

Protein: 1g

Carbs: 29 grams

Fiber: 1g

Sugar: 21 grams

Raisins are also rich in other nutrients such as iron, potassium, copper and vitamin . B6 And manganese and boron, besides, do not contain any fats.

Kinds of raisins
Kinds of raisins

Here are some of the benefits of eating raisins:

Promotes digestion

Loaded with fiber, raisins are especially beneficial for digestive health, as they prevent constipation, and eating them regularly can speed up digestion and increase the number of good gut bacteria. Dried grapes also contain acid that is believed to have anti-inflammatory properties and may reduce the risk of colorectal cancer. .

Prevents anemia

Raisins are very rich in iron and may play a role in preventing anemia. They also contain copper and other vitamins that are necessary for making red blood cells and transporting oxygen to different parts of the body.

Reduces the risk of heart disease

A study suggests that eating raisins may help reduce the risk of cardiovascular disease by lowering blood pressure and blood sugar levels. Raisins are also rich in potassium, which can contribute to the relaxation of blood vessels and prevent heart disease and stroke.

Fights cancer cells

Adding raisins to your diet is one of the effective ways to prevent the growth of cancer cells. Being a source of antioxidant compounds, raisins may protect the body from oxidation and free radicals, as oxidative damage is responsible for the growth of cancer cells and tumors and causes premature aging.

Maintains eye and skin health

Raisins contain polyphenols and antioxidants that may protect eye and skin cells from free radical damage, and can reduce the risk of age-related macular degeneration and cataracts. In terms of skin health, raisins can keep the skin looking youthful and reduce the appearance of fine lines.

Dangers of eating too much raisins

Raisins are healthy but should be eaten in moderation. Excessive intake of raisins can lead to health problems such as weight gain and stomach problems such as bloating and cramps.

The right way to eat raisins

While most people like to eat raisins raw, soaking them provides more vitamins and nutrients for the body. Soaking raisins overnight in water helps dissolve the vitamins and minerals in the outer shell. This makes the nutrients easily available for absorption by the body. The content of raisins is also improved. The antioxidants in it.

Another way is to put raisins on curd, which can help reduce intestinal inflammation, keep gums healthy and strengthen bones and joints.


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