Raisins (dried grapes) – Raisins have many of the benefits as prunes, but on a smaller scale (literally). Because of their high fiber content they do promote intestinal health and regularity of the bowel. They also seem to have the same power to provide satiety and reduce hunger that prunes do. It has been shown that people who eat raisins had a decrease in LDL cholesterol and lower glucose levels after meals.
They are also rich in antioxidants, especially the type called anthocyanins. These particular antioxidants show many health benefits, especially heart health. Raisins are also rich in boron, supporting bone health as discussed above in the prune section. They are rich in vitamins B1 and B6 and the flavonoids catechin and epicatechin.
Raisins are dried grapes and as such may be higher in pesticides than many other fruits. Therefore, raisins are a good food to choose organic and it is best to find raisins that have been dried by the sun, hence “sun-dried raisins”.
Raisins are frequently used in trail mixes and as an easy source of nutrition when on the go. They stay fresh and don’t go bad. They can be eaten alone or added to many mixes and recipes. Throw a few raisins in oatmeal or mix with other fruits in a parfait. Try adding a few raisins and almonds to brown rice for a different taste.