Nutritious, Recognize the 13 Benefits of Yellow Raisins for Health

“Yellow raisins contain antioxidants that are beneficial for health. Thanks to these ingredients, this dry fruit is able to remove toxins and prevent chronic diseases.”

Yellow raisins or raisins are dried fruit made from grapes that have gone through a machine-drying process. When you hear raisins, what usually comes to mind is black raisins. In fact, yellow raisins are no less delicious and beneficial for health.

This happens because there is a lot of nutritional content in this dry fruit. For that, there's nothing wrong with finding out the various nutrients in it and its benefits for the health of the body. Here's the review!

Raisin Nutrition Content

There are many ways you can enjoy raisins, from being used as a healthy snack to toppings for various types of cakes and other foods. However, pay attention to the various nutritional content in it, so that you can feel the benefits optimally.

The following is the nutritional content in raisins, namely:

1. Calories and sugar

Raisins are not a low calorie and low sugar food. In 14 grams of this dry fruit, there are 42 calories and 9.1 grams of sugar.

The high amount of sugar and calories is one of the characteristics of dried fruit. For that, make sure you consume raisins not in excessive amounts. 2. Carbohydrates

This dried fruit is also an alternative snack that you can consume to optimize energy because of its high carbohydrate content. In 14 grams there are 11 grams of carbohydrates.

3. Fiber in raisins

In 14 grams of this fruit there are 0.6 grams of fiber. Meeting fiber needs every day can help improve digestive health. Vitamins and Minerals

This dry fruit also contains vitamins and minerals that are good for the body. Starting from potassium, iron, magnesium, calcium, vitamin B, and vitamin C. Raisins also contain antioxidants, such as phenol and polyphenol.

In addition, this dry fruit contains antimicrobial compounds. Raisins have phytochemicals in them. The phytochemicals present in raisins include oleanolic acid, linoleic acid, and linolenic acid.

What are the Benefits of Raisins for the Body?

Here are the various benefits of yellow raisins for health:

1. Yellow raisins help control weight

This dried fruit contains high levels of fructose and glucose. Both of these substances are able to add considerable energy to your body. Don't worry, this dry fruit can help you gain weight without accumulating bad cholesterol.

In addition, the high fiber content in this dry fruit can also help you lose weight. The fiber in raisins can make you feel full longer, making it easier to control portions and eating patterns.

2. Helps remove toxins

Raisin contains potassium and magnesium which help remove toxins in the body. Both of these substances work by reducing the acidity in the body. The release of toxins in the body can prevent arthritis, gout, kidney stones and heart disease.

3. Maintain eye health

The polyphenolic phytonutrients in raisins help maintain eye health. This type of antioxidant can also reduce free radicals that can interfere with vision function to trigger cataracts.

4. Maintain oral health

Other types of phytochemicals, such as oleanolic and linoleic acids have antimicrobial compounds. Studies have found that this effect can limit plaque-forming bacteria in the mouth.

These substances also help balance the pH thereby preventing saliva from becoming too acidic.

Launching from the Nutrients journal, raisins contain antioxidants that are antibacterial, so they can prevent the appearance of bacterial growth in the teeth and mouth area. 5. Maintain heart health

Raisin can reduce blood pressure and blood sugar so that heart problems can be minimized. The fiber in it also helps lower bad cholesterol which triggers heart problems.

6. Strengthens bones

Although the calcium levels are not as high as milk, raisins can still maintain bone strength. This dried fruit is a major source of boron, an essential micronutrient for the body. This substance plays an important role in bone formation and calcium absorption.

Potassium levels in this dry fruit are also quite high. This helps strengthen bones and promotes bone growth, thus minimizing the risk of osteoporosis.

7. Overcoming constipation

The fiber content in this fruit is quite high, so it is good for helping to overcome the constipation you experience.

Fulfilling the need for fiber in digestion, makes the stool softer and the weight becomes more optimal. That way, feces become easier to remove from the body.

8. Reducing the risk of chronic disease

When compared with other dried fruit, the levels of antioxidants in raisins are higher. Well, the drying process turns out to be able to retain these antioxidants.

Phytonutrients can prevent cell damage due to natural factors such as aging and lifestyle behaviors. These antioxidants have been shown to reduce the risk of diseases such as diabetes, osteoporosis and cancer.

9. Lower cholesterol

Fiber is one of the nutrients that plays a role in lowering cholesterol levels in the body. By meeting fiber needs every day, the amount of low density lipoprotein (LDL) or bad cholesterol in the body can be controlled. You can fulfill fiber by eating yellow raisins.

10. Increase energy with raisins

According to a study in the Journal of Strength and Conditioning Research, the carbohydrate content in this dried fruit can increase energy more optimally in athletes during moderate to high intensity training.

11. Raisins can prevent anemia

Raisin contains iron which is good for optimizing the production of red blood cells. By meeting the needs of iron, you will avoid anemia.

12. Reducing the risk of colorectal cancer

The content of tartaric acid in this dry fruit has anti-inflammatory properties that can improve intestinal function and regulate the balance of bacteria in the intestine. With optimal intestinal health conditions, this can help you to reduce the risk of colorectal cancer.

13. Raisins can increase body immunity

Raisins contain calcium, iron and vitamin C which are very good for optimizing the body's immunity. When the body's immunity is fulfilled properly, then you will avoid various diseases.

Those are the various benefits that you can feel when consuming this dry fruit. Even though it's healthy, make sure you don't overdo it when consuming raisins.

Those are the various benefits that you can feel when consuming this dry fruit. Even though it's healthy, make sure you don't overdo it when consuming raisins.

Can You Eat Raisins Every Day?

In fact, raisins will not cause harmful side effects if consumed in the right amount. Adults should consume 80-90 grams of raisins every day.

Because, in some cases, too much raisin intake can cause various health problems, including:

1. Increase weight

These foods contain high enough calories, so there is a risk of causing weight gain if you consume them excessively.

2. Indigestion

Raisin also contains very high fiber. Excessive consumption of it triggers digestive disorders, such as flatulence, stomach cramps, and diarrhea.

3. Allergic reactions

Although it rarely happens, consuming raisins in excess has the risk of causing allergies. Immediately see a general practitioner if you experience an allergic reaction after consuming fresh raisins. For example, the area of the lips and mouth that feels itchy.

So, make sure you consume raisins correctly so that you can feel the benefits to the fullest.

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