A common confusion among people is to know how to snack correctly! Saying goodbye to unhealthy foods and replacing them with healthy nuts and dried fruits like black raisins is the first step to health. Black raisin is one of the famous dried fruits, which got its name from its black skin. Doctors highly recommend them to prevent many health disorders. Stay with us until the end of this article to learn more about the black raisins benefits, their nutritional value and how to use them.
Nutritional value of raisins
Sugar and calories of black raisins
One and a half cups of raisins have about 217 calories and 47 grams of sugar. For comparison, a 300-cc soda has about 150 calories and 33 grams of sugar, depending on the brand. Therefore, raisins are not a low-calorie or low-sugar food. In other words, they can be considered natural candy. There are high amounts of sugar and calories in dried fruits, such as raisins, so you need to be careful about the number of raisins you use. For endurance sports athletes, raisins are a great option to eat. Raisins are a good source of carbohydrates needed by the body and can help improve your performance.
The fibre in black raisins
One and a half cups of raisins contain 3.3 grams of fibre, about 10 to 24 per cent of the body's daily requirement, depending on age and gender. Fibre helps to digest food by increasing the amount and volume of stool. Larger stools are easier to pass and can prevent constipation. Fibre helps you feel fuller for longer because it slows gastric emptying. If you want to lose weight, eating foods rich in fibre can help you. Fibre also plays a role in regulating cholesterol levels. Dietary fibres have been proven to reduce bad cholesterol or LDL levels.
Iron in black raisins
Raisins are a good source of iron. One and a half cups of raisins contain 1.3 milligrams of iron. This amount is about 7% of the recommended daily for most adult women and 16% 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 must absorb enough iron.
Calcium and boron in black raisins
Half a cup of raisins has about 45 mg of calcium. This amount provides approximately 4% of the daily needs of the body. Calcium is essential for the health and strength of bones and teeth. In postmenopausal women, raisins are an excellent snack to provide 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, together with vitamin D and calcium, helps the health of bones and joints and plays a role in the treatment of osteoporosis.
The antioxidant content of black raisins
Raisins are a unique source of natural substances called phytonutrients, such as phenols and polyphenols. This type of nutrient is called an antioxidant. Antioxidants help eliminate free radicals in the blood and prevent damage to cells and DNA. This effect of antioxidants can prevent diseases such as cancer, heart disease and stroke.
Antimicrobial compounds of black raisins
An authoritative study in 2009 shows that raisins contain chemicals that can promote healthy teeth and gums. Chemicals in raisins, including oleanolic acid, linoleic acid, and linolenic acid, fight bacteria in the mouth that cause cavities. In other words, eating raisins instead of sweet snacks can make teeth healthy and smile beautiful.
How to consume black raisins
There are many beautiful ways to eat black raisins. Some of them are:
• You can add raisins to your cookies.
• You can use raisins instead of sugar in your sweets.
• Add black raisins to your green salads to make them taste incredible.
• Add a handful of black raisins to cereal or yogurt and enjoy its fresh taste.
Final word
Raisins contain healthy vitamins and minerals. Raisins are free of fat and cholesterol, have many antioxidants, and are an excellent source of fibre. The benefits of blackcurrant are known and can help you in these cases;
• Relieve constipation
• Prevent anemia caused by iron deficiency
• Having strong bones
• Protection of teeth
• Reducing the risk of cancer and heart diseases
Raisins contain enough sugar to provide energy and are a great addition to a healthy diet for most people.
Comments