You probably put milk (or a milk alternative) on your grocery list, along with eggs, bread, fresh vegetables, and a package of raisins?
When you're mentally preparing for your weekly supermarket trip, the last item is probably not at the top of your mind. On the other hand, the tiny dried grapes are packed with nutrients that make them well, unforgettable.
We've put together a list of five things that can happen to your body when you consume raisins so you can see what you're missing out on.
When you eat raisins, you could experience…
1. Elevated blood sugar levels.
Bottom line: Because raisins contain a lot of carbohydrates per serving, you should limit your intake if you have diabetes.
2. Constipation relief.
This is probably the most well-known health benefit associated with the consumption of raisins. Did your parents ever tell you that you should eat Raisin Bran cereal if you were feeling backed up? This could be because a half cup of raisins contains roughly 2 grams of fiber, which is about 7% of most people's daily recommended fiber intake. However, the amount of fiber you need depends on your age and gender. Women under the age of 50, for example, should aim for 25 grams of fiber per day, while men in the same age range should aim for 38 grams.
Bottom line: If you're due for a restroom break, sprinkle some raisins on top of your cereal or yogurt in the morning.
3. Reduced risk of anemia.
Anemia, which is caused by a lack of iron, is one of the most common mineral deficiencies globally, affecting more than a quarter of the world's population. Anemia is a condition in which the number of red blood cells in your body decreases, and your blood's ability to carry oxygen decreases, leaving you tired and weak. It may even damage brain function in rare situations.
You can increase your iron levels through diet and taking an iron supplement. However, while raisins aren't the richest source of iron, a 1/2 cup meal of dried fruit contains approximately 7% of the required daily intake for women aged 19 to 50 (18 milligrams), who are more at risk of iron deficiency than men due to menstrual cycles.
Bottom line: If you have an iron deficiency, consult your doctor about a supplement. However, eating raisins may help you maintain a healthy iron level if you don't.
4. A boost of energy.
Because raisins contain a lot of sugar, eating a handful before your workout may be an excellent way to receive a little energy boost. This is especially useful if you're working up a sweat first thing in the morning—and you're hungry.
Bottom line: Raisins are an excellent pre-workout snack.
5. A lower risk of heart disease.
Is there another advantage to raisins? Because they're high in phytonutrients called phenols and polyphenols, they're high in antioxidants. These antioxidants can help remove free radicals from your blood, which is important because free radicals can harm your cells and DNA. This can result in serious health problems like heart disease and even cancer.
Bottom line: We're not saying that eating raisins alone will help you avoid chronic disease, but they will feed your body with antioxidants.