Raisins provide us with several essential nutrients and their daily consumption can offer several health benefits. We recommend ¼ cup of dried fruits per day, such as raisins. One serving of raisins (28 g) provides 130 calories. Raisins are rich in carbohydrates, mainly natural sugars, so they are a good choice in cases of sluggishness and lack of energy. Raisins are a good source of fibre, thiamine, vitamin B6, riboflavin, iron, phosphorus, potassium, magnesium and calcium.

Raisins and constipation: raisins contain reduced fibre due to dehydration. Eating raisins has the effect of swelling the fibre it contains due to the fluids in the stomach. This adds volume to the food moving through the intestinal tract and help in dealing with constipation. Raisins contain insoluble fibre, which is considered particularly important because it has a laxative effect helping to prevent constipation.

Raisins and cancer: raisins provide a high concentration of antioxidants, such as catechins, in the blood. Antioxidants reduce free radicals in the body, which wreak havoc on organ and cell systems. Free radicals lead to the growth of cancer cells as well as the substance that can motivate metastasis. Therefore, eating raisins increases the level of these powerful antioxidants in the body, helps prevent cancer, or slows its progression.

Raisins and hypertension: for many years, many people believed that raisins have the ability to lower blood pressure and contribute to good heart health, but relatively recently experts began intensive studies on the properties of raisins. The findings, although still not completely definitive about how raisins lower blood pressure, showed a positive correlation between lowering hypertension and raisin consumption. Many of the nutrients contained in raisins are beneficial, but experts believe it is mainly due to the high level of potassium contained in raisins.
Raisins and anaemia: raisins contain a significant amount of iron which directly helps in the treatment of anaemia. It also contains several B vitamins that are essential for the formation of new blood vessels. The high copper content of raisins also contributes to the formation of red blood cells.

Raisins and eye protection: raisins contain phytonutrients, which have antioxidant properties. These phytonutrients are beneficial for eye health as they protect the eyes from the damage that free radicals, macular degeneration, age-related vision loss and cataracts can cause.