10 Health Benefits of Eating Raisins


Image Courtesy of Wiki Commons

Do you have that urge to gobble something sweet? How about trying a handful of raisins to fulfill those craving for sweets? Go for raisins! They are good healthy snack as compared to candies and other junk foods.

Raisins may not be that good looking because of their dark and wrinkly appearances. But, not considering how they look, raisins are in fact considered to be nature’s alternate for candies.

Raisins have several vital nutrients, and if you eat them daily, they can provide you great health benefits. Raisins have great amounts of vitamins and minerals, which give them a high nutritional value. Below are just a few of the nutritional facts of raisins. According to research, raisins are great for bone density that makes it reduce the likelihood of getting osteoporosis among women. Raisins don’t contain fat or cholesterol. A cup of raisins is equivalent to 130 calories.

A 100 grams of raisins has the following nutrients:

  • Carbohydrates: 79g
  • Calcium: 50 mg
  • Dietary fiber: 4g
  • Energy: 229 kcal
  • Fat: 0.5g
  • Iron: 1.88 mg
  • Proteins: 3g
  • Potassium: 750mg
  • Sodium: 11mg
  • Sugar: 59g

According to the Dietary Guidelines for Americans 2010, people should eat two cups of fruit every day when consuming 2,000 calories per day. A cup of fruits is equal to a cup of 100% fruit juice or a cup of fresh fruit, or half a cup of dried fruit – like raisins.


Here are 10 Health Benefits of Eating Raisins:


  • Increases Your Supply of Energy

If you’re a sports enthusiast or a weight lifter who requires a great source of energy and will help pack your body to a definite weight, then you should try raisins. They are full of sugars, particularly fructose and glucose. Raisins can also help in the efficient absorption of proteins, nutrients, and proteins in your body. And, they can also help in developing your immune system.

  • Aids Digestion

After eating raisins, the fibers bulk up as they take in water, which promotes a laxative like effect and, as a result, relieves constipation. Taking raisins regularly helps to control regular bowel movement, with the help of the fibers which sweeps away waste and toxins in the intestines.

  • Reduces Body Acidity

Raisins also has traces of magnesium and potassium on them, which helps to lower acidity (a metabolic condition called acidosis) and take away toxins from our body, which may result to disease like heart diseases, gout, arthritis, and kidney stones.

  • Treats Infections

Raisins also have polyphenolic phytonutrients, which have antibacterial and anti-inflammatory characteristics. These substances have been linked to reducing fever by destroying specific bacteria that’s causing the infection.

  • Protects Eyes

The polyphenolic phytonutrients found in raisins also has antioxidant properties that help to shield the eyes from bad free radicals that may lead to blindness, cataracts, macular degenerations and other visual problems.

  • Enhances Mouth Health

Not like candies, raisins has oleanolic acid, which helps to protect the tooth from cavities and tooth decay and inhibits the development of bad bacteria that can lead to gingivitis and other oral problems.

  • Enhances Bone Health

Raisins are also a great source of calcium, which helps to promote bone and teeth strength. Raisins also have boron, which is a micronutrient that helps in bone formation and absorption of calcium. Raisins are also great snacks for postmenopausal women, for the boron and calcium found in raisins can aid in the prevention of osteoporosis.

  • Treats Anemia

Raisins also have iron and copper, necessary for red blood cell development. It has also been found that raisins help to treat iron deficiency anemia and stimulate blood clotting in wound healing.

  • Lowers the Risk of Cancer

The polyphenolic antioxidant found in raisins, which are known as catechin helps to protect the body from free radicals, for these free radicals stimulate tumor development, especially colon cancer.

  • Stimulates Sexuality

Eating raisins on a regular basis can help provide natural sexual stimulation. Arginine, which are amino acids found in raisin aids to stimulate libido.


Raisins are great for quick and easy snack, and they are much better than candies. They are delicious, sweet and is very healthy. So next time you decide to get a snack, why not grab a box of raisins! Aside from being delicious, it’s good for your body!