In general, and especially when consumed in moderation, raisins are a nutritious, pleasant addition to any diet. Black raisins are an excellent food choice since they provide a wealth of calories, carbohydrates, and vital elements including iron, potassium, and manganese. For a simple and quick midday snack, nothing beats a handful of raisins. People use them as a snack on their own, such as a topping for yogurt or cereal, or as an ingredient in a variety of other foods, such as cookies, granola, or trail mix. 
The inclusion of raisins in a healthy diet can have many positive effects. Support for digestion- Perhaps eating raisins regularly might be a simple method to support digestive health. Soluble fibers like those found in raisins are beneficial because they bulk up feces and facilitate their transit through the digestive tract. In some cases, this may aid digestion and regularity. Do not let anemia strike: Raisins might help keep anemia at bay. They are rich in the iron, copper, and B vitamins needed to create red blood cells and transport oxygen throughout the body. Limit your acid intake. Raisins are an excellent source of several minerals, including copper, magnesium, potassium, and iron. These are basic (or alkaline) minerals, meaning they can help neutralize gastric acid. Risk factors for cardiovascular disease that are lower As opposed to other snacks, regular consumption of raisins may help lower cardiovascular risk factors including blood pressure rate, according to research published in Postgraduate Medicine. Raisins have a low salt content and are an excellent source of potassium, both of which contribute to the dilation of blood vessels. Struggle to destroy malignant cells In addition to being a tasty snack, raisins are a rich source of beneficial antioxidant chemicals. Antioxidants in the diet are important because they may help prevent oxidative stress and free radical damage. Many different kinds of cancer, tumor development, and aging are linked to oxidative damage and free radicals. 
Make sure your eyes are safe Antioxidants called polyphenols can be found in raisins and may prevent damage to eye cells caused by free radicals. This, in turn, may reduce the risk of developing cataracts or age-related macular degeneration. Optimize your skin's condition Antioxidants might help prevent skin cell damage and help keep skin cells youthful. Vitamin C, selenium, and zinc are just a few of the beneficial minerals found in raisins. The inclusion of this nutrient and antioxidant combination in a diet to improve skin health is worth considering. Reducing sugar in the blood- According to the study published in Postgraduate MedicineTrustworthy Source, consuming raisins daily may help reduce blood sugar in comparison to consuming other snacks. While raisins do have more sugar than fresh fruit, eating them instead of manufactured snacks has been shown to improve blood sugar control (as measured by hemoglobin a1c). Since this is the case, eating a handful of raisins might be a great method to curb your appetite for something sweet. Though they are typically healthy, raisins aren't always the healthiest snack. 
For those watching their calorie intake, consuming an excessive number of raisins may be counterproductive. Contrary to popular belief, the calorie count of one raisin is identical to that of one grape, even though the raisin is significantly smaller. A calorie surplus is a common result of this. In addition to the risk of bloating, an excessive intake of raisins is also associated with an increase in soluble fiber. There is some evidence that consuming an excessive amount of fiber might lead to gastrointestinal discomfort. Diarrhea might even occur in some cases. Since raisins don't have abnormally high fiber content, this would only happen if you ate a very large quantity of them. Last but not least, due to their little size, persons who have trouble swallowing, such as young children, may want to pass on raisins in favor of fresh fruit. But eating a small number of raisins now and again is probably fine. Dried grapes, or raisins, are the fruit of the vine species Vitis vinifera. This means that they have many of the same health benefits as grapes. Although, there are a few notable outliers. While both grapes and raisins are rich in antioxidants, the former may have more of them. Those antioxidants are kept intact during the drying process. The vitamin C level is also drastically reduced during the drying process. The recommended daily allowance (or "serving size") for raisins is 1 ounce (oz), which is around 40-50 grams (g). 
The USDA Trusted Food Label lists the following for a serving of this size: Amount of Calories: 129
- 1.42 g of protein
- Fats - 0.11 g
- 34.11 grams of carbohydrates
- 28.03 grams of sugars
- The fiber content in the diet: 1.9 grams
The same amount also provides a good source of vitamins and minerals, such as:
- 1 milligram of vitamin C (mg)
- Calorie count: 27 milligrams
- 0.77 milligrams of Iron
- 15 milligrams of magnesium
- 320 milligrams of potassium
- Sodium - 125 mg
In terms of sodium, 11 mg is the average. According to research published in the Journal of Nutritional Health, raisins outperform other common dried fruits in terms of their antioxidant and phenol content. Raisins have an ORAC value of around 3,400, making them a strong source of antioxidants in general and flavonol glycosides and phenolic acids in particular. Oxygen radical absorbance capacity (ORAC) is a measure of a food's antioxidant quality. It's worth mentioning that the antioxidant bioavailability of fruit is just as essential as the types of antioxidants it contains and its ORAC score. 
According to the review, the antioxidants in raisins are easily absorbed by the body, suggesting that they are a viable dietary antioxidant source. When the water is taken out of a grape, you get raisins. Although various grapes may be used to make raisins, the standard kind comes from seedless grapes. While you may get natural and affordable raisins at the shop, including organic varieties, you may find that preparing your own is more satisfying. To one's relief, drying and dehydrating grapes into raisins requires only a food dehydrator or an oven. To dry or bake raisins, you need to do the following: Start by washing the grapes and removing any spoilt ones. Next, use a colander to remove the excess liquid. Third, soften the grape skin by boiling them for a minute or so in water that has been brought to a boil. Fourth, strain the grapes one more to get rid of any remaining moisture. Spread the grapes out on a baking sheet or dehydrator rack that has been greased. The grapes should be baked in an oven for three hours at 225 degrees Fahrenheit. Set your dehydrator to 135 degrees Fahrenheit and let the food dry for at least 24 hours, or until all the moisture has evaporated. Keep raisins in an airtight container if you have any leftover.