Raisin is a dried grape, and it is dried by the use of a food dryer or sunlight, and despite the fact that it is one of the fruits of a small size; Therefore it is recommended to eat it in moderate quantities, and it can be taken in addition to the authorities, it can also be mixed with oats, milk or other food, and eating raisins can contribute to improving digestion, maintaining bone health, and increasing levels of iron in the human body, and other Wins Essential health
Benefits of eating raisins for memory
Some studies have indicated that eating raisins may help to strengthen spatial memory and reduce the risk of developing Alzheimer’s disease, which is a neurodegenerative disorder that leads to pathological changes in the brain related to age, and researchers believe that this is due to its contain of polyphenols, acid Phenols and tannins, which have anti-oxidant and anti-inflammatory properties.
Other benefits of eating raisins
Raisins offer many other good benefits for the health of the human body, and here are some of them:
Maintaining healthy bones and joints: raisins contain a high amount of boron, and studies indicate its role in treating osteoporosis or age-related bone loss.
A good source of fiber: raisins contain an amount of soluble dietary fiber that helps improve bowel health, control blood sugar and cholesterol levels, and contains another form of fiber known as probiotics that helps improve the health of the digestive system by stimulating bacterial growth Good at colon.
Its good antioxidant content: raisins contain polyphenols that fight against damage caused by free radicals, and it helps prevent heart and blood vessel diseases, and contributes to the regulation of sugar levels and enhances the feeling of satiety and fullness, and it is worth noting that the antioxidants present in Raisins are higher than grapes; this is because many nutrients are concentrated when water is removed from the fruit.
Help control blood sugar level: raisins may help control blood sugar levels, but it is necessary to note the importance of moderation when eating raisins, because it contains a higher proportion of sugar and calories compared to fresh fruits.
Lowering blood pressure: Studies show that eating raisins three times per day as a snack can help lower blood pressure.
Preventing dental caries and controlling gum disease: Several studies have shown that eating raisins helps prevent the growth of two different types of bacteria common in the mouth: the mutant streptococcus bacteria that cause tooth decay, and the gingival porphyromonas that cause gum disease.
The nutritional value of eating raisins
The table below shows the nutrients and their quantity in one cup or approximately 145 grams of raisins:
Water 22.4 g, 434 kcal, protein 4.8 g, fat 0.35 g, carbs 115 g, fiber 6.5 g, sugars 94.5 g, glucose 44.25 g, fructose 50.25 g, potassium 1079 mg, phosphorus 142 mg, calcium 90 mg, magnesium 52 Milligrams, sodium 38 milligrams, iron 2.6 milligrams, zinc 0.5 milligrams, vitamin C 3.3 milligrams, vitamin K 5 milligrams, niacin or vitamin B3 1.1 milligrams, choline 16 milligrams.
Healthy recipes for eating raisins
Raisins can be eaten in several healthy ways between meals as a snack, and here are some of them:
Prepare peanut butter with a little celery sticks, then sprinkle a little raisin on top for a quick snack between meals. Add a little raisin to the ice cream, as a nutritious dessert for children. Almonds, nuts, peanuts and raisins can be mixed in a small plastic box on the go for a nutritious snack. Risks of eating raisins affects eating a large amount of raisins in the levels of sugar in the blood, knowing that it contains a good amount of dietary fiber that helps to slow this process to some extent, but that the raisins contain simple carbohydrates cause a rise in blood sugar more Speed of complex carbohydrates, which is the type found in vegetables and whole grains, so it is advised not to eat too much raisins, especially for people with diabetes or insulin resistance.
Reasons for eating raisins
Eating a large amount of raisins affects blood sugar levels, knowing that it contains a good amount of dietary fiber that helps to slow down this process to some extent, but the raisins containing simple carbohydrates cause a rise in blood sugar more quickly than carbohydrates Complex, which is the type found in vegetables and whole grains, so it is advised not to eat too much raisins, especially for people with diabetes or insulin resistance.