Benefits of Dry Grape
Raisins which are rich in important minerals in order to preserve general health, are among the first among snacks recommended especially for digestive problems.
Another benefit of raisin is that it is a healthy energy source. So you can eat 1 handful of raisins instead of empty calorie options like chocolate, candy snacks at times when your energy is diminishing during the day.
Of course there is one thing to keep in mind here is the high calorie content of raisins. 1 handful of raisins (25 gr) contains about 80 calories. For this reason, you should pay attention to the amount of raisins you have consumed during the day to keep calories you control.
Dry Grape Benefits
Antioxidant Effect: Raisins are rich in “phenols” which are antioxidant effects, just like dried plums and dried apricots.
Phenols protect cell structure against oxygen-based destruction. However, it should not be forgotten that fresh grapes contain more antioxidants than dry grapes, because the amount of some components that have antioxidant effect during the drying process is reduced.
Bone Health: Although not a prominent mineral, you can consume raisins for the “boron” mineral which helps the body absorb calcium more efficiently through the food.
According to researches made, boron mineral provides protection against osteoporosis, it helps estrogen therapy applied after menopause.
Eye Health:You can reduce the risk of “macular degeneration”, which is an eye disease in our country known as “yellow dot” disease, which generally affects people over 50 years old.
According to a study published in “Archives of Ophthalmology” with 110,000 women and men participating in the study, 3 bowls of fresh fruit every day reduces the risk of macular degeneration by 36%. If you eat 3 cups of fresh fruit every day, you can replace one of these casings with 1 handful of dried grapes.
Digestion: For a healthy and regular digestive system, women need to take 25 grams of fiber every day and men need 38 grams of fiber. Today, it is not always possible to take such a nutrient fiber because the foods we consume are usually meat-based or fiber-poor, ready-to-eat foods.
As a result, constipation is the first among digestive complaints. One handful of raisins eaten every day is among the experts’ recommendations to prevent constipation and help the bowels work.
Since 50 raisins contain about 1 gram of food fiber, it is not possible to meet your daily food fiber needs by eating only raisins. If you want to learn about other foods that are rich in fiber, you can take a look at my textiles.
Acid Balance: Raisins containing potassium and magnesium minerals help protect the body’s acid balance with this feature. Preservation of acid balance is important to protect against gout, rheumatism, kidney stones and heart diseases.
Iron Deficiency: Raisin is one of the most abundant fruits among the dried fruits. 50 raisins (26 grams) cover approximately 3% of your daily iron needs. Among the foods that can be consumed to help the treatment of iron deficiency anemia are raisins.
Energy Support: You can get energy support by eating a handful of raisins when you feel tired and tired.
Diet: Raisin, high calorie and sugar content due to the diet should be consumed among the food is not much.
However, when you can not resist the need for dessert during the diet, it is more nutritious to eat some raisins instead of going to chocolate or candies.
Raisin is a good source of energy with minerals and vitamins. Like candy snacks, it gives you a feeling of satiety for a longer period of time without suddenly elevating your blood sugar.
Nutrition Value of Dried Grapes
26 grams / 50 pieces of raisins;
- 78 calories
- 1 gram of food fiber
- 0.6 mg Vitamin C
- 0.9 mcg K vitamine
- 0.2 mg of niacin
- 1.3 mcg folate
- 13 mg calcium
- 0.5 mg iron
- 8.3 mg magnesium
- 26.3 mg phosphorus
- 195 mg potassium
- 3 mg sodium
- 0.1 mg zinc
- 0.1 mg of copper
- 0.1 mg of manganese
- 0.2 mcg selenium
- 1.8 mg omega 3 fatty acid
- 7.5 mg omega 6 fatty acid
- It contains 4 grams of water.
The most important point to note when determining the portion for raisins is that the calorie of the raisins comes from the sugar it contains in large quantities.
It can be very useful to eat 1 handful per day, but regularly 150-200 grams of raisins every day can cause blood sugar to rise.