What are raisins?

sins are simply dried sweet grapes, of course. Until medieval times, raisins were the second in choice as a sweetener, honey being the top choice.

Most raisins are dried naturally by the sun right in the vineyards, although some are mechanically dehydrated. Once sun-dried, a process taking two to four weeks, they are then graded, cleaned, and packed. Some raisins are kept golden in color by the use of sulfur dioxide (sulfites).

They are produced in many regions of the world, such as the Iran, United States, Australia, Chile, Argentina, Macedonia, Mexico, Greece, Turkey, India, Pakistan, China, Afghanistan.

Advantages of Raisins

• Raisins are antioxidant and stops the cells damages.
• It’s a good source of vitamin D and streogen.
• Raisins include elements and vitamins as iron, potassium, calcium and vitamin B.
• It contains a lot of iron,600 gr. of raisins provides 90% of daily body requirements of iron.100 gr. contains 1/88 mlgr. Iron, thus 100 gr. of meat contains 2-4 ,mlgr. Iron.
• It’s a good source of fiber, antioxidant and also a good source of energy.
• Add raisins to the meat for reducing the fat and decreasing the fiber and iron and reducing sodium.
• Antioxidant reduce the illnesses of the oldness.
• If you consume raisins for 4 weeks, antioxidant in blood will be more and LDL will be reduced.
• It reduces stress.
• This  fruit causes a true work of body vessels.
• Researches has shown that athlete ,who consume a cup of raisins before sport, protect the cells from danger more than the others.
• Raisins inhibit the lethargy and lassitude.
• It causes the good smell of the mouth.
• Raisins reduces spasm and cramp.

Health Benefits of Raisins

The health benefits of raisins include relief from constipation, acidosis, anemia, fever. Raisins also help in weight gain, eye care, dental care, and bone health.

Raisins are indispensable when it comes to dry fruits. Those golden, green or black colored delicacies are favorites of almost everybody, especially children. Raisins are widely used worldwide in cuisines (especially in desserts), health tonics, as snacks and also as food for mountaineers, trekkers etc.

Raisins are obtained from drying grapes (green or black), either in sun or in driers and look like golden, green or black gems. Indeed they are like gems when their nutritional values and health benefits are considered.

Let us watch their brilliance.

• Constipation: When ingested, raisins swell as the fiber present in them in dried form absorbs water. This helps giving relief in constipation.
• Weight Gain: Raisins, like all dry fruits, are very good for gaining weight, as they are full of fructose and glucose and give a lot of energy. Those who need a lot of energy or those who want to put on weight, without accumulating cholesterol. This is further boosted due to presence of many vitamins, amino acids and minerals (such as selenium, phosphorus etc.) in raisins which facilitate absorption of other nutrients and proteins in the body.
• Acidosis: Acidosis is a state of increased acidity of the blood (also known as toxicity of the blood) or of the gases in our respiratory system, the source of acids for both being our stomach. Raisins are good source of potassium and magnesium (two of the most popular constituents of antacids, being basic in nature) both of which are very effective in reducing acidity. They neutralize the acids and thus help check acidosis.
• Anemia: Raisins contain considerable amount of iron which directly helps treating anemia. It also contains many members of vitamin-B complex which are essential for formation of blood. Copper in them also help formation of red blood cells.
• Fever: Phenolic Phytonutrients, well known for their germicidal, anti biotic and anti oxidant properties, are present in abundance in raisins and help cure fever by fighting viral and bacterial infections.
• Bone Health: While Calcium, which is the main constituent of bones, is present in raisins, it is one of the best sources of Boron, a micro nutrient (a nutrient required by the body in very small amount as compared to other nutrients) which is very necessary for proper bone formation and absorption of calcium. Boron is particularly helpful in preventing osteoporosis induced by menopause in women and is very beneficial for bones and joints.
• Eye Care: Raisins contain polyphenolic phytonutrients which have anti oxidant properties which are very good for ocular health, as they protect eyes from damages caused by free radicals (oxidants), such as macular degeneration, age related weakening of vision, cataract etc. In addition, it contains very good amount of vitamin-A, A-Beta Carotene and A-Carotenoid, all of which are essential for a good ocular health.
• Dental Care: Oleanolic Acid, one of the phytochemicals present in raisins, plays crucial role in protecting your teeth against tooth decay, cavities, brittleness of teeth etc. It effectively prevents growth of Streptococcus Mutans and Porphyromonas Gingivalis((مربوط به لثه, two of the species of bacteria which are most responsible for cavities and other dental problems. In addition, it is rich in calcium which is very good for promoting dental health, as it prevents breaking or peeling away of teeth and enamel and makes them strong. One more interesting thing about raisins is that the longer they stick to your teeth, the better, as it ensures longer contact of Oleanolic Acid with the teeth preventing growth of bacteria. In addition to above, boron present in raisins plays a very important role in checking growth of germs in the mouth as well promotes health of bones and teeth.
  Phytochemicals in raisins may benefit oral health by fighting bacteria that cause cavities and gum disease.”

  
  

  
  

  
  

  “Raisins contain fructose and glucose, not sucrose. The difference is sucrose is a complex sugar, causing tooth decay when it gets broken down in the mouth.”

  
  

  
  

  
  

Other Benefits: Catechin, a phenolic anti oxidant present in raisins, is very effective for prevention of tumor and cancer of colon. The fibers in it help excretion of bile from the body, burning of cholesterol and thereby ensuring good cardiac health.

The nutritional value and health benefits of raisins make them suitable for:

• Weight gain
• Maintaining optimum health (to a lesser extent)

Nutritional value

Raisins are  about 60% sugars by weight, most of which is fructose. Raisins are also high in certain antioxidants, and are comparable to prunes and apricots in this regard. As with all dried fruits, raisins have a very low vitamin C content.

Nutritional Values

Preparation	Serving Size	Carbs	Fiber (g)	Fat (g)	Energy (kj)
Raisins	100g	71	5	1	1220

Nutrition Facts

Serving Size	1/2 cup
Amount Per Serving
Calories	77
Calories from Fat	0
% Daily Value*
Total Fat	0.1 g	0 %
Cholesterol	0 mg	0 %
Sodium	0 mg	0 %
Potassium	190 mg	6 %
Total Carbohydrate	21 g	7 %
Dietary Fiber	< 1 g	4 %
Sugars	15 g
Protein	< 1 g	2 %
Vitamin A	0 %
Vitamin C	1 %
Calcium	1 %
Iron	3 %
Vitamin E	0 %
Vitamin K	3 %
Thiamin	2 %
Riboflavin	2 %
Niacin	1 %
Vitamin B6	2 %
Folic Acid	0 %
Vitamin B12	0 %
Pantothenic Acid	0 %
Phosphorus	3 %
Magnesium	2 %
Zinc	0 %
Selenium	0 %
Copper	4 %
Manganese	4 %

Food Item:Raisins, seedless
Food Quantity: 1 cup
Carbs: 115g
Dietary Fiber: 5.4g
Net Carbs: 109.6g

Raisins, Glycemic Index, Weight Loss

Whether or not you are following a low carb diet, for best results, choose fruit lower on the glycemic index, or with a lower glycemic load(carbohydrates based on their effect on blood glocuse levels.)  Lower glycemic index diets are great for fast healthy weight loss.

Warm or Cold, This Pudding is Great for Dessert or as a Snack

Spiced with cinnamon and sometimes nutmeg or allspice, serve this pudding warm with a little milk. Buckwheat pudding is nutritious and fun to eat at any meal.

It isn’t necessary to be on a gluten free diet to enjoy the taste and nutrition of buckwheat. The pudding recipe below is a good example of how easily buckwheat groats can be substituted for rice or grains.

The recipe uses the same traditional spices found in rice pudding, with equally delightful results. The buckwheat groats may be cooked in advance and chilled until ready to use. This recipe is easy to prepare and makes 6-8 servings.

Instructions:

Preheat oven to 325F

Evenly coat sides and bottom of an 11 x 7 baking dish with cooking spray.

Ingredients:

• 2 cups cooked buckwheat groats
• 3 large eggs
• 1 cup soft raisins
• 1/4 teaspoon salt
• 2/3 cup granulated sugar
• 1 teaspoon vanilla
• 2 teaspoons cinnamon
• 1 cup soy or other milk

Preparation:

• Soak the raisins in a container of hot water for at least twenty minutes.
• When they are soft drain them thoroughly and set aside.
• In a large mixing bowl beat the eggs on low speed.
• Add the vanilla, cinnamon, sugar, salt, and milk.
• When well blended, use a fork to stir in the raisins and the cooked buckwheat groats. Using a spatula, spread the mixture evenly into the baking dish.
• Cover the dish with tinfoil. Bake for 40 to 50 minutes until pudding is set. It may be somewhat soft and will set further after it is removed from the oven.
• Can be served warm or cold, with or without milk.
• For added taste, sprinkle the top lightly with powdered nutmeg.
• Finely chopped nuts also make a nice garnish, along with whipped cream or a non-dairy topping.
• Makes 6-8 servings.

Cooking notes:

Making puddings can be tricky. If the eggs are too large or too small, the pudding may not set well, so the cook may want to add or use one less egg depending on their size. When set, the pudding will still be soft and show some liquid on the top surface.

The pudding will set and thicken further as it cools outside the oven. At the end of baking time, if the pudding is not well set allow it to bake a little longer until it has begun to get firm. After it is thoroughly cooled, any leftover pudding may be stored in the refrigerator.

Raisins may fight cavities and gum disease:

“Foods that are sticky do not necessarily cause tooth decay; it is mainly the added sugar (sucrose) that contributes to the problem.”

All are phytochemicals – antioxidants found in plants.

Oleanolic acid slowed growth of a bacteria that causes cavities and another that causes periodontal disease.

The acid also stopped bacteria from sticking to surfaces, which prevents them from forming plaque.