There are around 217 calories and 47 grams of sugar in one-half cup of raisins. For reference, depending on the brand, a 12-ounce can of soda has roughly 150 calories and 33 grams of sugar. Raisins aren't precisely a low-calorie or low-sugar dessert because of this. It makes sense why they are sometimes called "nature's sweets". Dried fruit often has high levels of sugar and calories, so it's important to watch how many raisins you consume at once. The typical packaging for raisins is a little, single-serving box with about 100 calories per serving. Try buying these packed raisins if you struggle with portion control to limit your intake.

Raisins are a terrific cheaper alternative to pricey sports chews and gels for endurance athletes. They provide a speedy dose of vital carbs and may enhance performance. According to a 2011 study, raisins were equally as good in enhancing performance for athletes engaging in moderate- to high-intensity endurance exercise as a particular brand of sports jelly beans.

3.3 grams of fiber, or around 10 to 24 percent of your daily requirements, are included in one-half cup of raisins, depending on your age and gender. By softening, bulking up, and enlarging your stools, fiber aids in digestion. Stools that are more substantial are simpler to pass and may assist with constipation. Fiber also prolongs your feeling of fullness by delaying the emptying of your stomach. Eating fibrous meals may be helpful if you're attempting to reduce weight. The amount of cholesterol is affected by fiber as well. Low-density lipoprotein (LDL) cholesterol, known as the "bad" cholesterol, has been shown to be reduced by dietary fiber.

A good source of iron is raisins. 1.3 milligrams of iron may be found in a half cup of raisins. For the majority of adult females, it amounts to roughly 7% of the daily allowance, whereas for adult males, that amounts to 16%. Red blood cells need iron to be made, which helps them transfer oxygen to your body's cells. In order to avoid iron deficiency anemia, you must consume adequate iron in your diet.

Each half-cup serving of raisins contains roughly 45 milligrams of calcium. This equates to around 4% of your daily requirements. Calcium is necessary for strong, healthy bones and teeth. Raisins are a fantastic snack for postmenopausal women because the calcium helps prevent the onset of osteoporosis, a condition defined by bone loss that often happens as you age. Furthermore, raisins are a rich source of the trace element boron. Your bones and joints are maintained in good condition by boron, calcium, and vitamin D. Additionally, it aids in the management of osteoporosis.

Raisins are a particularly good source of phytonutrients, which are naturally occurring compounds including phenols and polyphenols. Antioxidants include these kinds of nutrients. Antioxidants aid in the elimination of free radicals from the blood and may guard against DNA and cell deterioration. Cancer, heart disease, and stroke can result from this.

Antioxidants may help keep the skin cells young and prevent damage from aging cells. Raisins also contain valuable nutrients, such as vitamin C, selenium, and zinc. This combination of nutrients and antioxidants may be a helpful addition to a diet that focuses on creating good skin health.

In contrast to topical therapies, raisins shield the cells within the skin from damage. They contain a lot of phenol, an antioxidant that guards collagen, elastin, and skin cells from damage caused by free radicals. This assists in delaying the onset of wrinkles, fine lines, and blemishes—all signs of aging. Raisins include antioxidants that aid to hydrate, plumping up, and protecting the skin from damage. Additionally, they aid in skin cell renewal and avert sagging. Resveratrol, a substance that is great for the health of the skin, is found in raisins. By eliminating the blood's undesirable and dark cells, it cleanses it. Additionally, it helps the body produce red blood cells. The skin appears bright, glossy and nourished as a consequence.

Raisins are rich in antioxidants, vitamin B, iron, potassium, and other minerals that are good for hair and are all essential for healthy hair. These little treats are rich in iron, a nutrient essential for healthy hair. A lack of iron can cause a dull, lifeless mane and substantial hair loss. The body's iron stimulates blood flow and awakens hair follicle cells. The hair becomes robust and healthy as a result. So, to obtain your daily dose of iron, eat a few raisins. Vitamin C, which is abundant in raisins and aids in the absorption of minerals, also provides nutrition. The original color of the hair is preserved as a result.

If you consume a handful of raisins each day, the blood vessels will get stronger. Dandruff, flakiness, and irritation of the scalp will all be lessened as a consequence. Resveratrol, which is included in raisins, reduces cell death and inflammation on the scalp to stop hair loss. Additionally, raisins might lessen hair loss brought on by environmental conditions.