benefits of black raisins

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Benefits of Black raisins

21. Bone Health
Calcium, which is the main element of our bones, is present in raisins, and these dried fruits are also one of the best sources of Boron, a micronutrient. For those of you who don t know, a micronutrient is a nutrient required by the body in very small amount as compared to other nutrients that must be consumed daily in significant amounts.
22. Dental Care
Oleanolic Acid, one of the phytochemicals present in raisins, plays a crucial role in protecting your teeth against tooth decay, cavities, and teeth brittleness. when eating raisins, the longer they stick to your teeth, the better, because that ensures extended contact of Oleanolic Acid with the teeth, increasing the preventative powers against bacterial growth.
23. Other Benefits
The fibers in raisins also help promote excretion of bile from the body, and it stimulates the burning of cholesterol, thereby promoting good cardiac health. Furthermore, the amount of fiber in raisins helps to literally sweep out the toxins and harmful materials in the digestive tract, which can protect people from additional intestinal diseases, and bacterial growth that is eliminated when the toxins are swept out.
24. Raisins and Antioxidants
Antioxidants play a role in slowing down the aging process by repairing cells in the body and strengthening the immune system, according to the Harvard School of Public Health. The Oxygen Radical Absorbency Capacity score is a way of measuring antioxidants in fruits and vegetables. The higher the score, the more antioxidant activity is in the food.
25. Calories and Fat
The calories in 1/4 cup of white and black raisins are about the same, with 125 in white and 123 in black raisins. Both white and black raisins have negligible amounts of fat. Their low calorie and zero fat content make raisins a healthy, on the go snack option.
26. Fiber and Carbohydrates
Both white and black raisins have almost 33 grams of carbohydrates in 1/4 cup. They also provide 1.5 grams of fiber per serving, which can help you get your recommended daily fiber intake. The American Heart Association recommends that adults eat a minimum of 25 grams of fiber per day to help prevent stroke and heart disease.
27. Serving Ideas
When preparing breakfast, top your cereal or oatmeal with raisins to get one daily fruit serving. Flavor your garden salad and yogurt with them or add raisins to any muffin, cake or pancake batter for healthy antioxidants. Mixing raisins with peanuts, cashews, almonds and other dried fruits or seeds gives you a healthy, between meal snack.
28. Black raisins and white raisins
Black raisins and white raisins, derived from dried purple or white grapes, are top notch snacks when it comes to nutrition. Not only are raisins healthy, they re convenient and inexpensive. Just 1/4 cup of these small, wrinkly fruits gives you a daily recommended serving of fruit. Black and white raisins yield about the same amount of nutrients. They are also low calorie and contain antioxidants, fiber and minerals.
29. Daily Basics
One of the biggest benefits of eating raisins is that they re a quick, easy and tasty way to get some of your daily recommended fruit servings. Women should eat at least 1.5 cups of fruit daily and men should have 2 cups, according to ChooseMyPlate.gov. One small box of raisins, which is 1.5 ounces and holds about 90 raisins, fills one half cup of your daily fruit requirement, plus it only has 129 calories and no fat.
30. Carbohydrates for Energy
The 34 grams of carbohydrates in one small box of raisins include 26 grams of sugar for rapid energy. If you use sports chews or other sports products to add carbohydrates and improve performance while you exercise or participate in endurance sports, you can get the same benefit from eating raisins, according to research published in the March 2012 issue of the


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