Raisins are a delicious food loved by many people, as they can be eaten as a meal, or as an addition and flavor to other foods, and in this article we will learn about the benefits of black and yellow raisins and other types, and can they cause harm? Read the following lines.

What is a raisin?

Raisins are dried grapes, and raisins are yellow (golden), red, green, or black raisins. This drying process increases the concentration of nutrients, sugar, and calorie density. Raisins are originally from the Middle East before spreading to Europe .

Grapes are dried to obtain raisins, either by exposing them to the sun, or by placing them in a food dehydrator.

The nutritional value of raisins

Raisins are rich in beneficial nutrients and calories, and the following are the benefits of yellow raisins or other types such as black or red in terms of nutritional value:

• Sugar and calories: Raisins contain fruit sugar, and therefore it is considered a high-calorie diet, as half a cup of it contains about 217 calories, and approximately 47 grams of sugar, according to sources.
• Fiber: Half a cup of raisins contains about 3.3 grams of fiber, which is between 10-24% of your daily needs, depending on your age and gender.
• Antioxidants: Raisins are one of the main important sources of some natural chemicals such as phenols and polyphenols, which work to protect the body from free radicals.
• Antimicrobial substances: The effect of phytochemicals such as oleanolic acid, linoleic acid and linolenic acid in combating microbes that cause tooth decay, was observed in a 2009 study.

Here is a list of other vitamins and minerals:

• Iron.
• potassium;
• copper;
• Vitamin B.
• Vitamin C.
• manganese;
• Sodium.
• Calcium.
• Boron.

raisins benefits

As we explained to you earlier, raisins are a snack that contains a lot of nutrients beneficial to the body, but despite that, raisins do not have the amount of water found in regular grapes, which makes eating them in large quantities is not recommended to avoid excessive calories that you eat in your meals as In general, and below we will learn about the most important benefits mentioned in the sources for raisins:

Benefits of raisins for stomach and colon

The benefits of raisins for the stomach and colon appear in helping to promote digestion and prevent constipation, as it contains soluble fibers that help soften stools and facilitate easy passage.

Anemia prevention

Raisins help prevent anemia, as they contain amounts of iron, copper and vitamins necessary to make red blood cells.

Prevention of excessive acidity

This is due to the alkalinity of minerals such as iron, copper, magnesium, and potassium in raisins, which help reduce acidity levels in the stomach.

Reduces the risk of heart disease

One of the sources states that there is a study stating that eating raisins on a regular basis helps reduce the risk of cardiovascular disease compared to other hidden meals, because it contains low levels of sodium, and it contains an appropriate amount of potassium, which has a role in relaxing blood vessels.

Maintain eye health

Because they contain phytochemicals that are considered antioxidants, these antioxidants may help fight free radicals that may help prevent cataracts and age-related macular degeneration.

Helps reduce blood sugar

In a study comparing raisins with other snacks, it was noted that raisins do not cause sugar levels to rise as high as some other meals, because they have a medium glycemic index despite the high sugar content.

Fighting cancer cells

This is due to the rich content of antioxidants, which works to protect the body from oxidative damage and free radicals that may increase the risk of developing types of tumors.

Benefits of raisins for children

Raisins are one of the favorite meals of many children because they are delicious, nutritious, and easy to eat, in addition to their enjoyment of eating them. For the growth and health of the child, but it is recommended to give the child moderate amounts.

Benefits of raisins on an empty stomach

Raisins are one of the snacks rich in calories and sugar, and accordingly, they provide the body with the energy needed to start your day, and many people wonder how many raisins per day, and we answer that despite its great benefits as a result of the nutrients it contains, it You should only eat small amounts of it to maintain the amount of calories you enter into your body.

Benefits of raisins for an erection

Some sources claim that raisins have benefits for erections and sexual ability for men, as they contain an amino acid called arginine, which helps improve sperm motility and enhances erection.

Can raisins be made at home?

Of course, you may have thought of making raisins yourself at home. In fact, making raisins at home is easy and simple, and it is summarized in the following steps:

• Buy an appropriate amount of grapes.
• Get the grapes from the clusters.
• Wash the beads well.
• Put it in a container (preferably with holes for air recirculation), and put the container in the sun on a dry day.
• Turn the grapes to make sure they are fully exposed to the sun.
• In two or three days you will have your raisins.
• If you put it in the oven, leave it for three hours at about 100°C (225°F as mentioned in the source).

Raisin damage

Although raisins are generally beneficial, they have some accompanying problems such as:

• Weight gain: Due to the many calories raisins contain, you may not pay attention to what you eat, and not monitor your calories, which leads to weight gain over time.
• Stomach disorders: Because it contains a percentage of fiber, eating a large amount of raisins may increase the risk of stomach disorders such as cramps and gas, and some people may develop diarrhea.

It is recommended to avoid it for people who are more prone to choking, or young children because of the small size of its grains, and it is recommended to eat fresh fruit instead.

How to eat raisins

You can eat raisins in different ways as follows:

• Eat it straight from the package as a snack, but be careful not to overdo it.
• Add it as a delicious flavor to dessert, ice cream and balila.
• Add it with oats, nuts or granola as a delicious breakfast.
• In addition to salads, whether vegetable, fruit or chicken salads.
• Add it to the rice meal with the famous mixture in the Arab world.

Finally, eating in moderation in dried fruits, including raisins, is the key to enjoying healthy foods without any digestive issues, weight gain, or high sugar levels.