Raisins are dried fruits whose properties and nutritional values ​​cannot be overestimated. Raisins, as one of the few nuts and dried fruits, contain iodine, which has a positive effect on the functioning of the thyroid gland. Raisins are also a treasury of substances that fight tooth decay and reduce the risk of type 2 diabetes. Moreover, they can replace energy bars and gels. Check what other properties raisins have.

Raisins , or dried grapes, have numeroushealing propertiesandnutritional value , thanks why they are one of the he althier snacks. Raisins improve the work of the cardiovascular system, lower cholesterol and prevent osteoporosis. Raisins also contain iodine - a mineral that positively affects the functioning of the thyroid gland. In addition, compared to dried fruits, they are distinguished by the content of boron - an element supporting the work of gray cells and improving the ability to concentrate. In addition, like grapes, they contain resveratrol, an antioxidant that protects cells from damage.

Raisins for hypertension

Eating raisins three times a day can significantly lower blood pressure in people with mild spikes in blood pressure. All thanks to the potassium contained in them (749 mg / 100 g) - argued Dr. Harold Bays, medical director and president of the Louisville Metabolic and Atherosclerosis Research Center in Kentucky, during the 61st scientific session of the American College of Cardiology.

46 men and women took part in the 12-week experiment and were divided into three groups. One ate raisins three times a day, the second had pre-packaged snacks (without raisins), and the last one had fruit or vegetables. All meals had the same energy value. After the research, it turned out that raisins, compared to other products, significantly reduced systolic blood pressure. In the fourth, eighth and twelfth weeks it dropped by as much as 10.2 mmHg. Moreover, regular eating of dried fruit and nuts contributed to the reduction of diastolic blood pressure by a maximum of 5.2 mmHg. Therefore, scientists recommend eating up to 60 raisins a day, which is roughly a handful of dried grapes.

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Nutritional value of raisins (in 100 g)Energy value - 299 kcal Total protein - 3.07g Fat - 0.46 g Carbohydrates - 79.18 g (including simple sugars 59.19) Fiber - 3.7 gVitaminsVitamin C - 2.3 mg Thiamine - 0.106 mg Riboflavin - 0.125 mg Niacin - 0.766 mg Vitamin B6 - 0.174 mg Folic acid - 5 µg Vitamin E - 0.12 mg Vitamin K - 3.5 µgMineralsCalcium - 50 mg Iron - 1.88 mg Magnesium - 32 mg Phosphorus - 101 mgPotassium - 749 mgSodium - 11 mg Zinc - 0.22 mgData Source: USDA National Nutrient Database

Raisins will help prevent tooth decay

Scientists at the University of Illinois at Chicago argue that raisins can help fight cavities. All thanks to the three compounds they contain, such as oleanolic acid, oleanaldehyde and 5-hydroxymethyl-2-furfural. Research by American researchers shows that they fight bacteria in the mouth, which are the cause of gum disease and tooth decay.

How is it possible that raisins, which are a treasury of sugar, do not cause tooth decay? The researchers explain that dried grapes contain mainly two simple sugars - glucose and fructose, but not sucrose, which is believed to be the main cause of dental cavities.

Raisins instead of energy bars and gels

Raisins should be included in the diet of athletes, because they can give an energy boost comparable to that provided by energy bars or gels. This is the result of research by scientists from the University of California-Davis, published in the "Journal of the International Society of Sports Nutrition".

In their experiment, runners who had to run 3 miles took part. They were divided into three groups - the first was raisins, the second was energy bars, and the third was water. Those who ate raisins and bars before the race ran at the same time. People who drank only water reached the finish line a minute later.

James Painter, a representative from the California Raisin Marketing Board (the organization that commissioned the study), said raisins are an excellent alternative to sports gels, as well as providing fiber and micronutrients such as potassium and iron, and lacking any added sugar, artificial flavors and colorings.

What do the grapes hide?

Important

Raisins - contraindications. Who shouldn't eat raisins?

People who suffer from irritable bowel syndrome or are struggling with ulcers should give up raisins. In addition, raisins should not be eaten by people who have migraines. The tyramine contained in them can aggravate its symptoms.

Raisins can prevent the development of type 2 diabetes

These are the results of research by British scientists that have been published in the British Medical Journal. It took in themshare in total over 187 thousand. people., and the experiment itself lasted 25 years (from 1984 to 2009). Every 4 years, the participants of the study completed a questionnaire in which they were to determine the amount and frequency of consumption of specific fruits. Consideration was given to, inter alia, grapes (including raisins), peaches, apples, oranges, strawberries and blueberries. It turned out that grapes (including raisins) reduced the risk of diabetes by 12%. Researchers speculate that it is, among others, the anthocyanins contained in the fruit.

In turn, people with already diagnosed diabetes should be careful about dried grapes. Their glycemic index is 64.

Pregnant raisins. Raisins can reduce the risk of premature birth?

Researchers at the Sahlgrenska University in Gothenburg argue that raisins can reduce the risk of premature birth. 20,000 people participated in their research. pregnant. It turned out that in women who ate dried fruit, in particular raisins, in the last months of pregnancy, the risk of premature birth was as much as 40 percent lower (compared to women who did not eat them). Scientists from Gothenburg believe that the link between diet and propensity to preterm labor is clear, but they intend to conduct further research in this area.

Raisins for weight loss? How much calories do raisins have?

Raisins, due to the content of calories (299 kcal / 100 g) and sugar (they make up about 75%), should be carefully consumed by people on a diet. However, they do not have to exclude them from the menu right away. Dried grapes have fiber (3.7 g / 100 g) which makes you feel full. Therefore, a handful of raisins several times a week, instead of other products (and not as an additional snack), should not hurt the figure.

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Author: Time S.A

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Raisins - types

The most popular are sultan raisins - large, light yellow in color. They come from Turkey, as well as from Iran, China and the USA, and belong to the group of Smyrenian (Turkish) raisins. This group also includes two other types of raisins - damascus and Persian sultanas.

On the other hand, small dark brown (and sometimes light yellow) raisins are Greek (currants).

Thirdthe group consists of Italian raisins which have a nutmeg aroma. They have found application in baking cakes. They are also the raw material for making wine.

He alth benefits of raisins and other dried fruits

Source: x-news.pl/Agencja TVN

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