Depending on the quality of the black raisins, the price of it varies. However, this seedless dried fruit has benefits due to its specific nutrition. Raisins are one of the most diverse nuts in the world because, as you know, raisins are made by drying grapes, and grapes are very diverse. Grapes are also dried and turned into raisins in different ways, which in turn leads to more diverse varieties of raisins. Raisins are very popular among people for this reason, in addition to selling nuts, they are available in almost all small and large stores. Yellow, brown, green, and of course black raisins are actually grapes that have been turned into raisins when exposed to the sun or dried in industrial dryers. Raisins have many uses and can be consumed in a variety of ways. Raisins can be poured into salads, added to yogurt, eaten with cucumber yogurt, used as a seasoning in some foods such as lentils, or even alone or combined with other nuts. Raisins are also used in many breakfast cakes, pastries, and cookies. Despite their small size, raisins are rich in energy, fiber, and a variety of vitamins and minerals. Raisins are naturally sweet and high in sugar and calories, but if consumed in moderation, they are good for your health. Raisins can help digest food, increase iron levels, and help keep bones healthy. Ingots contain chemicals that can keep teeth and gums healthy. The chemicals in raisins, including oleanolic acid, linoleic acid, and linolenic acid, fight the bacteria in the mouth that cause cavities. In other words, eating raisins instead of sweet snacks can improve tooth health and smile beauty!
Raisins are a rich source of minerals. It has more nutrition than grape. The fiber in black raisins: One and a half cups of raisins contain 3.3 grams of fiber, about 10 to 24 percent of the body's daily needs, depending on age and gender. Fiber helps digest food by increasing the amount and volume of stool. Larger stools are easier to pass and can prevent constipation. Fiber helps you stay full longer because it slows down gastric emptying. If you want to lose weight, eating fiber-rich foods can help. Fiber is also involved in regulating cholesterol levels. Dietary fiber has been shown to lower LDL cholesterol levels.
Iron in black raisins
Raisins are a good source of iron. One and a half cups of raisins contain 1.3 mg of iron. This is about 7% of the recommended daily allowance for most adult women and 16% of the recommended daily allowance for adult men. Iron is needed to make red blood cells and help them carry oxygen to the body's cells. To prevent iron deficiency anemia, you need to absorb enough iron. Calcium and boron in black raisins Half a cup of raisins has about 45 mg of calcium. This amount provides about 4% of the body's daily needs. Calcium is essential for the health and strength of bones and teeth. In postmenopausal women, raisins are a great source of calcium to prevent osteoporosis. This disorder, characterized by bone loss, usually occurs with age. In addition, raisins contain a large amount of the rare element boron. Boron, along with vitamin D and calcium, helps keep bones and joints healthy and helps treat osteoporosis.
Calories in 10 raisins
Be aware of high calories since 10 raisins contain 16 calories. One and a half cups of raisins have about 217 calories and 47 grams of sugar. For comparison, a can of 300 ccs soft drink has about 150 calories and 33 grams of sugar, depending on the brand. Therefore, raisins are not low-calorie or low-sugar food. In other words, they can be considered natural candy. Dried fruits like raisins are high in sugar and calories, so you need to be careful about the number of raisins you eat. For athletes who do endurance sports, raisins are a great option to eat. Raisins are a good source of carbohydrates needed by the body and can help improve your performance. Eating raisins is an easy way to add healthy nutrients, vitamins, and antioxidants to your diet. Eating raisins regularly helps maintain the health of the body and prevent some diseases. However, you need to add only a small number of raisins to your diet daily, as mentioned, every 100 grams of sultanas, green raisins, golden raisins, and currants have 299, 325, 302, and 283 calories, respectively. Therefore, high sugar and calories in this food cause weight gain.
Nutritional value of black currant or raisins
The amount of 100 grams:
- Calories 283
- Fat 0.3 g
- Cholesterol -
- Total carbohydrates 74 g
- Fiber 7 g
- Sugar 67 grams
- Protein 1/4 g
Excessive consumption of raisins is also associated with complications such as diarrhea, indigestion, nausea, sore throat, and headache. what is your opinion? Do you have experience in consuming raisins and their effect on weight loss or gain?
Black raisins benefits for male
No difference you are a male or female, black raisins have some special benefits for you. Consumption of black currant regularly, during pregnancy, will be very effective for strengthening the digestive system and benefiting from the required mineral elements. Raisins are a healthy and nutritious alternative to candy, sugar, and the like that you will not be harmed by consuming. It is said that people who feel very tired and weak in the morning after waking up, in order to solve this problem, eat some raisins in the morning on an empty stomach for 6 months. In fact, it is usually the best time to eat raisins in the morning and on an empty stomach. Raisins are recommended for use during pregnancy and lactation and for thin and weak or anorexic people. It will also help to increase the intelligence of children and young people, prevent Alzheimer's disease in adults, strengthen the circulatory and digestive systems, and prevent cancer in all people. The antioxidant content of black currant Raisins are a unique source of natural substances such as phenols and polyphenols, which are called phytonutrients. This type of nutrient is called an antioxidant. Antioxidants help scavenge free radicals in the blood and can prevent cell and DNA damage. This effect of antioxidants can prevent diseases such as cancer, heart disease, and stroke. Raisins, with their high levels of omega-3 and omega-6 fatty acids, which are good fatty acids for health, help boost your mind and thinking function. Therefore, at whatever age you are, do not neglect to eat raisins such as in childhood to increase alertness and concentration. And in adulthood to prevent Alzheimer's disease and increase memory power.
How many raisins to eat per day
No matter how you consume raisins, just don’t eat many of them per day as they are high-calorie fruit. This delicious dried fruit is a perfect snack for children and even adults because of its beneficial vitamins and minerals. The interesting thing about raisins is that drying grapes does not lose their properties, while some nutrients in figs or berries or drying are lost. Raisins are recommended even in many diets because raisins keep a person full and cause weight loss. However, the question arises as to how many raisins will be enough to consume during the day? Despite all the properties and benefits those raisins and currant have, do not forget that 100 grams of raisins contain 300 calories and more than 59% sugar. That is why raisin consumption is not recommended at all for people with obesity and diabetes. According to many nutritionists, even healthy people should not consume more than a handful of raisins a day In general, it is recommended that each adult consume about 30 raisins a day. This number can be enough to meet the body's needs for a variety of vitamins and nutrients. It is also recommended to eat raisins in the morning to provide the energy needed to continue the day. Of course, the daily consumption of raisins must be individualized. For example, people with anemia can consume more because 100 grams of raisins contain 3 milligrams of iron, which provides about 20 percent of the body's need for iron a day. On the other hand, the B vitamins in raisins strengthen the body's nervous system. This is why pregnant women can consume more raisins than normal people.
Black raisins side effects
Don’t forget that black raisins could have some side effects too. Industrially produced raisins that include sulfur dioxide vapor may be problematic for those who have asthma, respiratory issues, or a sulfur allergy. Naturally, the conventional method of preparing raisins is also an option.
- High fiber
Although the fiber in food is great for the digestive system, we must be careful not to overeat. Because eating too much fiber in the diet is harmful to the health of our digestive system and may lead to poor absorption of nutrients, intestinal obstruction, and bloating. Dietary fiber can alleviate diarrhea by absorbing excess fluids. However, consuming too much of them without drinking a lot of water can cause dehydration, indigestion, and other stomach ailments.
- Allergic reaction
Raisins are an excellent source of nutrients that have many health and beauty benefits. However, some people may be allergic to raisins and should avoid them. Some common allergic reactions that may occur are: The risk of bacterial infections increased histamine levels and consequently increased mucus production in the lungs, nasal congestion, runny nose, difficult breathing, coughing, wheezing, chest tightness, diarrhea, vomiting, increased heart rate, and abdominal pain.
- High in antioxidants
Raisins are rich in various antioxidants such as polyphenols, bioflavonoids, and plant nutrients. These antioxidants help our body get rid of toxins and other contaminants, thereby improving the health of our vital organs such as the kidneys and liver. Although antioxidants are good for our health, they should not be consumed in excess because excessive consumption of antioxidants can damage the body system. When there are too many antioxidants in our body, they first interact with free radicals and then react with the healthy cells around them, causing oxidative damage to healthy cells.