All You Need to Know About Raisins Benefits

raisins benefits

Raisins are one of the most popular food products among all age groups in the kitchen. The raisins are also considered highly beneficial for your health. Raisins are packed with important nutrients which are helpful for the body such as vitamins, minerals as well as electrolytes. It is also considered as an amazing source of energy. There are also a lot of raisins benefits which will be discussed later in the article.

Here we have tried to provide all the information about the raisins benefits along with its ideal consumption. Read on to get full details about how to make your own raisins naturally.

How to Make Raisins?

How to make raisins

Raisins are the seedless grapes which go through the process of oxidation as well as caramelization of the sugars and gets its brown colour. Even though the raisins are sun-dried, they can be dehydrated artificially as well as water-dipped.

Raisins are very high in nutrition and contains various important nutrients. 1.5 ounce of raisins contains.

  • Carbohydrates, 34 grams
  • Calories, 129
  • Protein, 1.3 grams
  • Fat, 0.2 gram
  • Sugar, 25.4 grams
  • Fiber, 1.6 grams
  • Potassium, 322 milligrams
  • Iron, 0.8 milligram
  • Vitamin B6, 0.08
  • Magnesium, 14 milligrams
  • Calcium, 22 milligrams
  • Vitamin K, 1.5 micrograms

You can also make your own raisins.


  • Baking tray
  • Sunlight
  • Kitchen roll, baking paper or pillowcase
  • Fresh seedless grapes


  1. Wash and dry the grapes gently.
  2. Spread the dried grapes on the baking tray and make sure that they are not touching each other.
  3. Cover the tray with the help of pillow case or baking paper.
  4. Ensure that it will not get blown away. You can also put some weight on it.
  5. Put the tray outside for the period of three days under the sunlight.
  6. You can bring the tray back at home of the nights are damp.
  7. Covering it with cloth prevents the bugs from entering in the grapes.
  8. The grapes will get dried and turn into raisins after drying.
  9. If there is any rotten grapes pull it out from the tray.
  10. The grapes will turn into the raisins due to the heat of the sun, which evaporates all the water from the grapes.
  11. It also triggers caramelization by heating up the sugar. ○ Raisins will be smaller as well as lighter than grapes due to the lack of water.

5 Health Benefits Of Raisins

health benefits of raisins

Raisins are filled with important polyphenols, antioxidants, nutrients as well as flavonoids which are helpful in the improvement of overall health. Some of the major raisin benefits are listed below.

1. Reduces The Risk of Gum Diseases And Cavities

Even though raisins are filled with sugar, it is helpful in improving the health of teeth. Raisins are also helpful in reversing the cavities or tooth decay naturally. According to the study, it has been found that raisins are helpful in improving the oral health as it contains antimicrobial phytochemicals which help in eliminating the oral bacteria linked with dental cavities as well as gum diseases.

Some of these phytochemicals are filled with oleanolic acid which helps in killing the bacteria which causes cavities as well as gum diseases.

2. Aids Digestion

Raisins are high in fiber and act as a great food which helps in preventing digestive problems. As it helps in digestion, it also helps in reducing the risk of diarrhea as well as constipation. Soluble, as well as insoluble fiber in raisins, helps in keeping the things moving in the intestinal tract which is helpful in preventing constipation and also helps in eliminating the loose stools also.

Adding raisin in your diet also helps in the consumption of fiber, which is highly useful in weight loss. Thus, raisins also help in providing effective weight loss to the body.

3. Reduces Stroke Risks And Lowers Blood Pressure

The regular consumption of raisins helpful in lowering the blood pressure, according to a study done by a group of researchers. It is recommended to consume raisins to reduce the blood pressure significantly.

Along with the this, raisins are also helpful in preventing the potassium deficiency. Potassium is the vital mineral which is helpful in functioning of all cells, organs as well as tissues in the body. Enough potassium in the body helps in reducing the risk of stroke.

4. Manages Diabetes

Regular eating of dark raisins is helpful in the people who are suffering with type 2 diabetes for various reasons. It has been found in a study that raisin consumption reduces the glucose level in the patients with diabetes by 23 percent. Thus, raisins are considered as one of the best choice of snacks for the people with diabetes.

Also Read: Common Signs Of Diabetes You Should Know

5. Prevents Cancer

According to the studies, dried fruits such as dates, prunes as well as raisins contains high phenolic components as well as antioxidants which are helpful for overall body growth as well as development. These antioxidants are helpful are important as they prevent the free radicals which may cause damage inside the body.

Free radicals may also cause the sudden growth of cells which may result in cancer and thus the high-antioxidants foods are necessary for the body to provide natural cancer preventing treatment. It is also highly helpful in decreasing the cellular damage and prevents the growth of cancer.

How Much Raisins To Eat Per Day?

much raisins to eat per day

One of the most important reasons to consume raisins it is is highly helpful in getting recommended nutrients for the body. According to the experts, women are recommended to consume at least 1.5 cups of fruit daily and men should consume 2 cups of raisins each day.

As mentioned earlier, consumption of a box of raisins is helpful getting around 129 calories for the body.

Side Effects Of Raisins Consumption?

raisins consumption

It is important not to go beyond the recommended intake of raisins as it contains sugar which may increase the sugar level in your body. Along with this, raisins are also helpful in increasing the level of carbohydrates in the body.

You may suffer from asthma as well as various other allergic reactions if you have sulfur sensitivities due to the raisins treated with sulfur dioxide. It is recommended to read the information on the packaging carefully. You should always use natural sun-dried raisins to eliminate sulfur.

You should also not give raisins to your dog as although it is unclear, according to the experts, raisins consumption causes kidney failure in dogs.