As a rule, most people satisfy their hunger between main meals with not very healthy junk food. Meanwhile, there is a healthier solution. A handful of raisins will perfectly solve the problem, and besides, it will saturate the body with useful nutrients. And paradoxically, these dried fruits are healthier than the fresh grapes from which they are made.
Interesting facts from the history
It is difficult to say when the first raisins appeared. But most likely, the first dried grapes appeared naturally on the dried vine. And although it took several hundred years before it became clear which of the 8000 grape varieties are best suited for raisins, nevertheless, almost 3 thousand years ago, people began to pick berries and dry them in the sun. The modern drying process is a lot like the way our ancestors made raisins, although ovens are more often used for industrial purposes.
Historians believe that the first steps in viticulture were made by the Phoenicians and Armenians. The Phoenicians established their plantations in Spain and Greece, and the Armenians grew vineyards in the territory of modern Turkey, Iran and Iraq. These areas have proven to be ideal for raisin production. And in Ancient Greece and the Roman Empire, around the same time, the first raisin markets were created. In ancient Rome, dried fruit was used for different purposes: during cult rituals, as money or prizes in sports. At one time in the Roman Empire, you could buy a slave for 2 cans of raisins.
What are raisins
Raisins are dried sweet grapes.
Until the Middle Ages, this product was used as a sweetener and was second only to honey in its popularity at that time. Today, many manufacturers make raisins by drying them in direct sunlight. Some, however, dehydrate the fruit mechanically to speed up the drying process. After that, the process of harvesting dry grapes takes 2 to 4 weeks. In a properly prepared fruit, the amount of moisture should not exceed 16% of the total weight.
Often on the packaging of raisins you can see the designation “seedless”. As a rule, this means that the dried fruit is not made from a seedless variety of berries, but the seeds were removed before or after drying. But what is important, in both cases, the taste of the raisins will be slightly different. But dried fruits with seeds today are a little harder to find, but still possible.
In the markets (especially on the eve of New Year and Christmas holidays), you can find different varieties of raisins:
- dark – this is the most common variety of dried fruit, as a rule, seedless, despite the dark color, it is made from green grapes;
- golden, aka nutmeg, is made from white muscat grapes, which are dried not in the sun, but in a special cabinet, due to which the light color is preserved. Usually dried already pitted, and sometimes sulfur dioxide is used to preserve a beautiful color;
- raisins – popular in Europe, made from seedless yellow grapes, generally softer than other raisins.
Nutritional value at 100 g
Calories 229 kcal Carbohydrates 78,2 g Proteins 3,08 g Fats 0,5 g Fiber 3,7 g Niacin 0,77 mg Thiamine 0,1 mg Riboflavin 0,13 mg Pantothenic acid 0,09 mg Pyridoxine 0,02 mg Folic acid 5 μg Vitamin C 2,3 mg Vitamin E 0,12 mg Vitamin K 3,5 μg Sodium 1 mg Potassium 759 mg Calcium 50 mg Copper 0,32 mg Iron 1,9 mg Magnesium 7 mg Manganese 0,3 mg Selenium 0,6 , 0,22 μg Zinc XNUMX mg
Useful Properties
Raisins are dried grapes, but unlike fresh ones, they have a higher calorie content and concentration of vitamins, minerals, fiber, and antioxidants. But vitamin C, folic acid, carotene, luteins and xanthines are slightly less in it.
Raisins, like prunes, figs or dried apricots, are a rich source of calories. Due to its high content of antioxidants, it has anti-inflammatory, anti-cancer and cholesterol-lowering properties. Studies show that thanks to resveratol (an antioxidant substance), these dried fruits are useful in fighting various types of cancer, such as colon, prostate, and melanoma. The same substance is useful for the prevention of coronary heart disease, degenerative diseases, Alzheimer’s disease, viral and fungal infections. Resveratol has a beneficial effect on vascular health, as a result of which it is able to prevent coronary heart disease. And raisins made from red or purple grapes are very high in anthocyanins. These antioxidants have antiviral, anti-inflammatory, anti-allergic, antimicrobial, and anti-cancer properties.
Fiber provides another side of the beneficial properties of raisins. Studies have shown that moderate consumption of foods rich in this substance helps to reduce body weight, prevents constipation and some types of cancer, and lowers cholesterol.
Being a gluten-free product, raisins are suitable as a healthy food for people with gluten intolerance.
100 g of raisins contain approximately 23% of the daily intake of iron, which makes this dried fruit beneficial for people at risk of anemia. Perhaps few people know that raisins contain about as much iron as boiled beans or ground beef. In addition, a handful of dry grapes will provide calcium, magnesium, zinc, copper and other beneficial minerals. The benefits for people with heart disease will be provided by potassium, which contains almost 100 mg in 750 g of raisins.
Influence on the body
Digestive system
Digestive systemDue to fiber, raisins, getting into the body, swells. At the same time, the product works as a means that accelerates the process of food digestion, regulates the elimination of toxins and the absorption of nutrients.
Weight gain
Raisins are useful for those who want to gain weight without the risk of increased cholesterol levels. The energy reserves of the product are very high, which makes it beneficial for bodybuilders and other athletes. Another aspect is also important, in addition to additional kilocalories, dried fruit food contains many vitamins, amino acids, minerals, in particular such important ones as selenium and phosphorus (contribute to more efficient absorption of other useful components).
Circulatory system
For years, people believed that dried grapes were able to lower blood pressure and protect the heart muscle. Not so long ago, scientists began to laboratory test this assumption. The first results obtained showed a direct link between hypertension and raisin consumption. Scientists believe that this effect is provided by potassium contained in dried fruits. After all, this element is known to be able to relax blood vessels, reduce their rigidity, and lower blood pressure.
Being a rich source of iron, raisins protect against anemia, thanks to the B-complex vitamins and copper, it promotes the formation of new blood cells.
Acidosis is a condition with high blood acidity, and the roots of this problem lie in the digestive system. Over time, acidosis can lead to boils, skin diseases, internal diseases, arthritis, gout, kidney stones, hair loss, heart disease, and even cancer. But ordinary raisins can prevent acidosis. It is a good source of potassium and magnesium, minerals that are effective in neutralizing acids.
Role for the eyes
The phytonutrients found in raisins are known to have antioxidant properties. These substances are beneficial for eye health by protecting them from damage caused by free radicals, including macular degeneration and cataracts. In addition to their antioxidant qualities, raisins contain significant amounts of vitamin A, which is also important for visual acuity.
Anti-cancer product
Dried grapes contain high levels of catechins, polyphenolic antioxidants. These substances are, so to speak, an “antidote” against free radicals. The latter are dangerous components that cause pathogenic degeneration of healthy cells in the human body (this leads to spontaneous growth of malignant tumors and metastases). Raisins, being rich in antioxidants, prevent this process.
Diabetes benefits
People with diabetes also benefit from this product.
Raisins in moderation (we must not forget that this is a very sweet and high-calorie product) prevents hypo- and hyperglycemia.
In addition, it promotes the production of hormones that prevent weight gain (a common problem with diabetes).
Healthy teeth and bones
Healthy teeth and bonesThis dried fruit is an excellent source of calcium, boron and many nutrients important for bone health. In particular, boron plays an important role in bone formation and the efficient absorption of calcium. Boron is beneficial in preventing osteoporosis, especially in postmenopausal women. The potassium found in dried fruits also promotes the formation of healthy bone cells, thereby reducing the likelihood of developing osteoporosis.
The oleanolic acid present in raisins plays a critical role in protecting teeth from tooth decay and brittleness. In addition, it protects against streptococci and bacteria that cause tooth decay. In addition, raisins are rich in calcium, an essential substance for teeth, as it prevents the enamel from flaking and makes it stronger. And now an interesting detail: the longer you chew the raisins, the better the beneficial substances contained in the fruit come into contact with the tooth enamel. In particular, this also applies to oleanolic acid, which cleans the oral cavity from bacteria.
Male health benefits
For centuries, raisins have been known as a sex drive and arousal. Researchers attribute this effect to the presence of arginine in dried fruits, which is useful for the treatment of sexual dysfunction. Arginine increases sperm motility, increases the chances of conception. In India, there was an interesting practice: the bride and groom on their wedding night drank a glass of milk in which raisins and a pinch of saffron were boiled.
In addition, raisins increase sexual stamina and energy.
Dried grapes are also useful in many other cases:
- promotes the excretion of bile from the body;
- burns cholesterol;
- promotes heart muscle health;
- removes toxins;
- protects against intestinal disorders;
- has antiviral, antibacterial effect.
Possible hazards
Raisins, especially golden-colored raisins, are usually treated with sulfur dioxide.
This substance can exacerbate asthma and other allergic reactions in people who are sensitive to sulfur.
How to choose
Today it will not be difficult to buy raisins of various varieties and types. When buying a product, pay attention to its appearance and aroma – they will be far from ideal for low-grade raisins. It is important to give preference to dried fruits without burns, scars, cracks and other mechanical damage, mold and insects.
Raisins have a fairly long shelf life, they do not lose their freshness for a long time in an airtight container, away from sunlight. It can be stored in the refrigerator or in another cool, dark place.
But an important note: Long-term storage in the refrigerator can cause the sugar to precipitate. But the sweet crystals that appear easily dissolve in boiled water, in which the raisins are immersed for several minutes.
Raisins in cooking
In most recipes, different varieties of raisins can be used interchangeably, unless the particular variety is critical to the dish. As a last resort, dried grapes in recipes can always be replaced with prunes or cranberries.
It is important for people with sulfite allergies to review the list of ingredients used to prepare the dried fruit. Sulfites are commonly found in golden-colored dried grapes.
You can improve the taste of dried fruits if you pour them with warm or cold water for 10-15 minutes before use. Blot slightly swollen berries with a paper towel and now you can safely use them to prepare different dishes.
If you want to add raisins to the dough, it is important to pre-roll the berries in flour – this will prevent the dried fruits from settling to the bottom of the mold during baking.
If the recipe calls for the use of small raisins, then it is better to choose just such a variety, and not cut the berries of larger varieties.
To separate the raisins that have stuck together, just place them in a colander and rinse with hot water.
You can enhance the taste of dry grapes in pastries by soaking the raisins in rum, cognac or liqueur.
For most people, it is more usual to add raisins to desserts and baked goods, but these dried fruits also go well with cabbage, dark green leafy vegetables (for example, chard, cabbage, broccoli, green salad), and they are also added to sauces, pasta dishes.
These small dried berries are gems in the food world. They contain more nutrients than many other foods. Nutritionists say that eating 100-150 grams of these dried fruits per day is enough to maintain a healthy balance of vitamins and minerals.
