raisins

What-are-Raisins-good-for-blog

PRIMARY MICRO NUTRIENTS Copper, Iron, Phosphorus, Manganese, Potassium, Vitamin B6
SECONDARY MICRO NUTRIENTS Zinc, Magnesium, Calcium, Vitamins B1, B2, B3
NUTRITIONAL HIGHLIGHTS and NOTES
  • High level of nutrients and anti-oxidants
    • loaded with fiber, potassium, iron and other essential nutrients as well as polyphenols, antioxidants, flavonoids and other plant nutrients that can benefit overall health.
  • Raisins nutrition benefits decrease the likelihood of cavities and gum disease, aid digestion, lower blood pressure and reduce the risk of stroke, help manage diabetes, and aid in preventing cancer
FUNCTIONAL BENEFITS
  • Digestive health: high fiber content – promoting bowel regularity
  • Anti-oxidant qualities rival sodium nitrite for use as food preservative (for bacon, lunch meats, ham)
  • Lowers blood pressure – Data presented at the American College of Cardiology’s 61st Annual Scientific Session in 2012 suggests that individuals with mild increases in blood pressure can benefit from the routine consumption of raisins (three times a day)
  • Healthy snack choice for people with type II diabetes – this study found that people who have a routine consumption of raisins had a 19 percent reduction in fasting glucose and a significant reduction in systolic blood pressure. Also, when compared to alternative processed snacks, those who consumed raisins had a 23 percent reduction in glucose levels after a meal
PHYTONUTRIENTS
  • Healthy teeth and gums
    • 2009 study noted that Phytochemicals present in raisins, including oleanolic acid, linoleic acid, and linolenic acid, fight the bacteria in your mouth that lead to cavities
    • separate study identified that oleanolic acid inhibited the growth of two species of oral bacteria: Streptococcus mutans, which causes cavities, and Porphyromonas gingivalis, which causes gum disease
ADVICE and DANGERS
  • Buy organic – high pesticides
  • Naturally sun-dried raisins are best
    • The three main types of raisins commercially sold are: sun-dried (natural), artificially dried (water-dipped) and sulfur dioxide-treated raisins
    • Raisins treated with sulfur dioxide (like golden raisins) may aggravate asthma and other allergic reactions in people with sulfur sensitivities.
  • Oxalates (Calcium binding and kidney stones)

RDA Raisin
Nutrient Unit per100g %RDA
Water g 15.43
Energy kcal 299
Protein g 3.07
Total lipid (fat) g 0.46
Carbohydrate, by difference g 79.18
Fiber, total dietary g 3.7
Sugars, total g 59.19
Minerals
Calcium, Ca 1000 mg 50 5.0%
Iron, Fe 8 mg 1.88 23.5%
Magnesium, Mg 420 mg 32 7.6%
Phosphorus, P 700 mg 101 14.4%
Potassium, K 470 mg 749 159.4%
Sodium, Na mg 11
Zinc, Zn 11 mg 0.22 2.0%
Copper, Cu 0.9 mg 0.318 35.3%
Manganese, Mn 2.3 mg 0.299 13.0%
Selenium, Se 55 µg 0.6 1.1%
Vitamins
Vitamin C, total ascorbic acid 90 mg 2.3 2.6%
Thiamin 1.2 mg 0.106 8.8%
Riboflavin 1.3 mg 0.125 9.6%
Niacin 16 mg 0.766 4.8%
Pantothenic acid 5 mg 0.095 1.9%
Vitamin B-6 1.7 mg 0.174 10.2%
Folate, total 400 µg 5 1.3%
Choline, total mg 11.1
Betaine mg 0.3
Vitamin B-12 2.4 µg 0 0.0%
Vitamin A, IU 5000 IU 0 0.0%
Vitamin E, total 15 mg 0.16 1.1%
Vitamin D 600 IU 0 0.0%
Vitamin K (phylloquinone) 120 µg 3.5 2.9%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

Healthline

Dr Axe

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s