RAISINS HEALTH BENEFITS AND MINERALS

Posted in FRUITS HEALTH BENEFITS AND MINERALS

Health benefits:

1.  Raisins, like dried apricots, figs, and prunes, are dense sources of energy, vitamins, minerals, and anti-oxidants. Additionally, they are packed with several health benefiting poly phenolics anti-oxidants, dietary fiber, and other phyto-nutrients.

2.  The total measured anti-oxidant strength (ORAC value) of 100 g raisin is 3037 µmol Trolex Equivalents (TE), while that of fresh grapes 1118 µmol TE/100 g.

3.  As in grapes, raisins also contain phytochemical compound resveratrol. Resveratrol, a polyphenol anti-oxidant, has anti-inflammatory, anti-cancer, blood cholesterol lowering activities. Studies suggest that resveratrol has been found to have protective action against cancers like melanoma, colon and prostate, and diseases such as coronary heart disease (CHD), degenerative nerve disease, Alzheimer's disease and viral/ fungal infections.

4.  In addition, resveratrol reduces stroke risk by altering at the cell molecular level inside the blood vessels. It does so firstly through reducing susceptibility of blood vessels damage by decreasing the activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) and secondly, through increased production of the vasodilator substance, nitric oxide (a beneficial compound that causes relaxation of blood vessels).

5.  Like in grapes they, especially those derived from red/purple grapes, are very high in anthocyanins, another class of polyphenolic anti-oxidants. Anthocyanins have been found to have anti-allergic, anti-inflammatory, anti-microbial and anti-cancer activities.

6.  100 g raisins provide 3.7 g or 10% of daily-required levels of dietary fiber. Studies suggest moderate fiber in the diet help lower body weight, cholesterol levels in the blood, and colon and breast cancer incidence. additionally, it help relieve constipation episodes by decreasing gut transit time of food. Furthermore, they are also abundant in flavonoid compounds such as tartaric acid, tannins, catechins...etc. Together with inulin and fiber, these compounds aid in smooth bowel movements through their laxative function.

7.  They are free of gluten toxin and can be consumed by people who do not tolerate gluten as an alternative healthy food.

8.  Raisins are dense sources of minerals like calcium, iron, manganese, magnesium copper, fluoride, and zinc. Copper and manganese are an essential co-factor of antioxidant enzyme, superoxide dismutase. 100 g provides 23% daily requirement levels of iron.

9.  In addition, they are rich in heart-healthy electrolyte, potassium. 100 grams hold 749 mg of potassium. By countering pressing effects of sodium, it reduces heart rate, blood pressure and thereby helps prevent stroke, CHD, and peripheral vascular diseases.

10.              Furthermore, they are also good source of some B-complex vitamins such as thiamin, pyridoxine, riboflavin, and pantothenic acid.

Minerals:

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

299 Kcal

15%

Carbohydrates

79.18 g

61%

Protein

3.07 g

5.5%

Total Fat

0.46 g

1.5%

Cholesterol

0 mg

0%

Dietary Fiber

3.7 g

10%

VITAMINS

Folates

5 µg

1%

Niacin

0.766 mg

5%

Pantothenic acid

0.095 mg

2%

Pyridoxine

0.0174 mg

13%

Riboflavin

0.125 mg

10%

Thiamin

0.106 mg

9%

Vitamin A

0 IU

0%

Vitamin C

2.3 mg

4%

Vitamin E

0.12 mg

1%

Vitamin K

3.5 µg

3%

ELECTROLYTES

Sodium

11%

1 mg

Potassium

749 mg

16%

MINERALS

Calcium

50 mg

5%

Copper

0.318 mg

35%

Iron

1.88 mg

23%

Magnesium

7 mg

2%

Manganese

0.299 mg

12%

Phosphorus

101 mg

15%

Selenium

0.6 µg

1%

Zinc

0.22 mg

2%

PHYTO-NUTRIENTS

Carotene-a

0 µg

--

Carotene-ß

0 µg

--

Crypto-xanthin-ß

0 µg

--

Lutein-zeaxanthin

0 µg

--

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