Benefits Of Raisins That Munakka Them A Surprisingly Good Pre-Workout Snack

Munakka- Paste Face- Mask

juicy grapes have a home in many healthy eaters’ crisper year-d. In fact, they’re the fourth most popular fruit in the U.S. And of course grapes are also widely enjoyed in another form: wine. But despite being enjoyed in these ways, many people still have mixed thoughts on their dried out form, raisins, including whether they’re actually good for you or not.

Dried fruit in general tends to be thought of as higher in sugar than nutrients, but, spoiler alert: Raisins are pretty great for you. Here, registered dietitian Jessica Bippen,  breaks down the benefits of raisins and much more.

The nutrient run-down of raisins

Raisins are typically made by drying out grapes in the sun and then processing them in a plant. And while they certainly look very different from grapes, Bippen says raisins are nutritionally very similar to their hydrated counterparts. “The funny thing about raisins is that many people don’t realize they have the same benefits of grapes,” Bippen says. “They’re the same fruit, just dehydrated.”

She explains that the major difference is that obviously grapes have much more water than grapes. “Without the water content, the nutrients become much more concentrated,” Bippen says. “It also means the sugar becomes more concentrated, so it’s important to be aware of that as well.” This is true of all grapes; some manufacturers add extra sugar to grapes, which makes their sugar content higher.

With that in mind, here’s a brief run-down of the key nutrients in one of raisins approximately 60

Calories: 85

Protein: 1 gram

Fiber: 1 grams

Fat: 0.1 grams

Carbohydrates: 22 grams

Sugar: 17 grams

Calcium: 14 milligrams

Iron: 0.5 milligrams

Magnesium: 9 milligrams

Potassium: 212 milligrams

Sodium: 3 milligrams

What are the benefits of raisins

1. They’re full of antioxidants

Just like grapes, raisins are a good source of antioxidants, Bippen says. This is because they are high in a specific type of antioxidants called polyphenols.” She explains that polyphenols help fight free radicals in the body, reducing inflammation making them one of the biggest benefits of raisins. She adds that they are also great for brain health, connected to boosting cognitive function and protecting against cognitive diseases, such as Alzheimer’s and dementia.

2. Raisins contain iron, which benefits cardiovascular health

 also places a gold star next to another one of the nutrients in raisins: iron. This is a nutrient that especially many people who follow a vegan or plant-based diet may not get enough of, so snacking on raisins could especially help them get more of this nutrient,” she says. Iron helps with blood flow, she says, which directly benefits the cardiovascular system. For this reason, raisins are a great ingredient to incorporate into a pre-workout snack. “For iron to be absorbed well, it should be paired with vitamin C. Raisins actually have that nutrient as well, so you’re getting both in the same source she adds.

Regardless of what eating plan you follow, a good goal is to aim to get 18 milligrams of iron each day so while raisins aren’t the end-all, be-all source of the mineral, incorporating them into your diet can help you meet your needs.

3. They have calcium, which benefits bone health

Raisins also contain small amounts of calcium, which Bippen says can support bone health. You want to aim to get between 1,000 milligrams and 1,200 milligrams of calcium a day. Besides being good for your bones including your teeth Pippen adds that calcium plays an important role in muscle function, helping assist in relaying messages from the brain to the muscles. Yet another reason why they’re good to stash in your gym bag!

4. Raisins have small amounts of protein

While they aren’t exactly a powerhouse source of protein like meat, nuts, beans, or tofu are, Bippen points out that raisins do contain the nutrient, and hey, every little bit counts. “This is also helpful in keeping the sugar in raisins from spiking blood sugar as much as it would otherwise,” she says.

5. Raisins are a good source of fiber

Just one ounce of raisins contains 1 gram of fiber, which is pretty impressive for a relatively small amount. 

You want to aim to get between 25 grams and 28 grams a day.I wouldn’t use raisins as your primary fiber source, but it is a great bonus and definitely is beneficial that it is included,” Bippen says. Like protein, the fiber also helps prevent the dried fruit’s abundant natural sugars from having such a strong effect on your blood sugar levels.

Fiber is one of the most important nutrients for the body, helping to lower inflammation as well as boosting gut health. While a handful of raisins is only a small portion of the amount of fiber needed for the entire day, adding it to your oatmeal or salad will get you that much closer to your fiber goals, and bene