Raisins are a well-known food in several countries for being delicious and highly energetic . Generally these are used for the preparation of desserts, pastries, breads, traditional dishes or as a snack that can be eaten raw.

Likewise, raisins are known for being a food that provides incredible health benefits for people, which fight and prevent various diseases , as well as strengthen the body thanks to its nutrients.

For this reason, we will explain how and what are the benefits that raisins bring to health, in order to include them in your diet. In the same way, the nutrients they possess and some ways of consuming these delicious fruits are mentioned.

What are raisins?

Raisins are a dried and dehydrated food , which are produced in many countries around the world. They are usually very tasty for people and complex to produce, since the water must be removed through an evaporation method.

This method consists of removing water from its interior to its exterior, which is where it evaporates. We must also add that this dried fruit helps solve problems such as constipation and slow down skin aging.

Health benefits of raisins

The nutrients that raisins can provide are incredible, since they have a large number of faculties that help the body, where they strengthen the body and prevent various diseases. Some of its benefits are:

1. They reduce the risk of heart disease

One of the main benefits of raisins is that they help reduce the risk of heart disease , since they have a high level of potassium and antioxidants such as bioflavonoids, which are ideal for combating hypertension.

Important: A study carried out at the National Institute of Agricultural Sciences in Cuba confirms that flavonoids are important in health due to their role in preventing the onset of cardiovascular diseases and some types of cancer such as intestinal cancer. (1)

2. They control cholesterol and triglyceride levels

The consumption of raisins helps control cholesterol and triglyceride levels in the body, thanks to the fiber content of this food and the benefit it provides to regulate these substances in the body.

Note: A study carried out by several experts at the Anahuac University in Mexico, verified that fiber is a component that significantly regulates cholesterol and triglyceride levels through results obtained from 30 patients. (two)

3. They promote intestinal transit

Raisins help promote intestinal transit, due to its fiber content, this being one of the main functions of this component . They also help prevent constipation and keep the intestine clean and healthy.

In fact, a study carried out at the Kellogg Institute of Nutrition and Health in Venezuela mentions that fiber has been linked as a benefit by improving intestinal transit , as well as reducing colon inflammation. (3)

4. Eliminate fluid retention

The consumption of raisins helps to eliminate fluid retention in the body , since this food has vitamin B6 and calcium , which are nutrients that stimulate this task, expelling the excess that is in the body.

5. They improve blood circulation

A food that helps improve blood circulation , are raisins, due to the vitamins B3, C and flavonoids that it has, they serve to prevent the formation of clots that can cause problems in the future.

6. They prevent cell damage

Raisins help prevent cell damage in the body , as they are rich in powerful antioxidants such as flavonoids, polyphenols and phenols . These serve to reduce oxidative stress and the appearance of diseases such as cancer.

Important: A study carried out at the University of Concepción in Chile mentions some antioxidants such as flavonoids, phenols, polyphenols and vitamins with functions similar to “C”, which act by preventing cell damage in the body . (4)

7. They strengthen bone health

Bone health can be strengthened with the consumption of raisins, since they have calcium and vitamin D, these elements being important for healthy bones and joints, preventing the appearance of osteoporosis in people.

8. They reduce the risk of chronic diseases

Raisins are foods that have antioxidants such as bioflavonoids , which serve to reduce the risk of long-term chronic diseases such as cancer , since these phenolic compounds prevent cell oxidation.

9. They fight anemia

Raisins are a food that have iron and B vitamins , which act to combat anemia , since they serve to transport oxygen throughout the body and make enough hemoglobin. These nutrients can also prevent it.

10. They increase the level of physical energy

People who do sports activities should consider including raisins in their diets, since they have a large amount of carbohydrates that serve to replenish or increase physical energy in people.

11. They contribute to weight loss

Consuming raisins helps people lose weight , due to their fiber and antioxidant content , since they help eliminate fat in the body; but it must be accompanied by exercise and a healthy diet .

12. They protect oral health

Raisins protect people’s oral health , due to the phytochemicals they possess. These work by reducing the bacterial plaque that is developing on the teeth and protecting diseases that appear in the gums.

Note: It should be mentioned that since it is a food rich in fiber, it forces you to chew more and produce saliva. This helps prevent cavities from forming or developing plaque bacteria on the teeth or gums.

Properties of raisins

Raisins have several nutritional properties, which have a function in the proper functioning of the body, in addition to being responsible for providing the health benefits mentioned above.

Important: The Ministry of Agriculture, Fisheries and Food in Spain, prepared a report on the table of natural composition of raisins , which indicates a variety of nutrients and components. (5)


Raisins are a food rich in vitamins , especially those of group B that benefit the body in many ways. These compounds are important in adequate doses to maintain proper functioning of the body.

Similarly, in this food there are vitamins A, B1, B2, B3, B6, B9, B12 and a small amount of C. This last component is lost in a great way, due to the drying process where almost or all the liquid that it has inside is extracted.


As for minerals, this food is a good source of them , since it has a great variety. These nutrients are important due to the functions and benefits that each of them provide for the proper functioning of the body.

Raisins stand out for having a high content of potassium, calcium, iron, magnesium, phosphorus and selenium . Thanks to all these micronutrients, this food can provide the health benefits mentioned above.


Raisins have soluble and insoluble fibers in large quantities , this food being considered a good source of them, which serve to improve intestinal transit in people avoiding poor digestion or constipation.

Note: The fiber content that can be found is 7 g per 100 edible g of this nut, so it must be taken into account to incorporate it into our diet on a regular basis, to maintain good gastrointestinal health.


Thanks to the large amount of carbohydrates that raisins have, they can be found to be high in calories , which helps people who exercise or make a lot of physical effort to recover the energy they spend during the day.

In the same way, in this dry fruit you can find 236 calories for every 100 grams that are consumed. Compared to the caloric value of fresh grapes, this is higher due to a content almost 4 times higher.

How to consume raisins?

Once the benefits, nutrients and components provided by raisins are known, it is also good to know the ways to consume them and be able to enjoy them to the fullest. Although this food is easy to consume, keep the following in mind:

alone as snacks

Raisins as snacks are an excellent alternative for consumption, since they are easy to digest and very tasty for the palate at any time of the day. In addition, they can lower the level of glucose in the blood after eating.

In meals and desserts

Another of the most common ways to consume raisins is using them in recipes for meals or desserts to give a sweet and special flavor. These are generally used in traditional Latin American dishes.

Key Findings

  • Raisins are a delicious and highly beneficial food for health, since they fight and prevent various diseases.
  • They have group B vitamins, vitamin A and vitamin C. They also have minerals such as potassium, calcium, iron, magnesium, phosphorus and selenium.
  • Raisins have soluble and insoluble fibers in large quantities, being 7 g per 100, as well as 236 calories per 100 grams of consumption.
  • Among its benefits is that they are good for regulating intestinal transit, cholesterol levels, fighting anemia, strengthening bones, helping to lose weight and increasing energy.
  • They can be consumed alone as snacks or included in recipes for meals and desserts.

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