Tuesday 1 November 2022 – 05:30 WIB
LIVING lifestyle – raisins it is a fruit Grape dried and the seeds removed. Raisins are usually used as a topping on cakes or a mixture of oatmeal and yogurt. Even though it has undergone the drying process, the taste and nutrition of the raisins are still preserved.
According to the nutritional information contained in the United States Department of Agriculture, in 100 grams of raisins there is a good nutritional composition for the body, including:
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- Energy: 299 kilocalories (kcal)
- Protein: 3.3 g
- Fat: 0.25 g
- Carbohydrates: 79.32 g
- Sugar: 65.18 g
- Vitamin C: 2.3 milligrams (mg)
- Fiber: 4.5 g
- Kalsio: 62 mg
- Iron: 1.79 mg
- Vitamin B6: 0.174 mg
- Magnesium: 36 mg
- Fosfor: 98 mg
- Potassium: 744 mg
- Natrio: 26 mg
In addition to containing carbohydrates, proteins, fibers and fats, raisins also contain various micronutrients such as magnesium and antioxidants in the form of phenols and polyphenols. There are also antimicrobial components in raisins, namely oleanolic acid and linoleic acid which help keep skin healthy. Health your mouth and your teeth.
The benefits of raisins for health
Quoting from different sources, such as dried fruit, raisins do not contain water like regular grapes. Therefore, these foods cannot be as filling as whole fruit, so a person tends to want to overeat.
The thing to watch out for is that the sugar content in raisins is quite high, so its consumption must be limited. When consumed correctly, these healthy foods can provide the following health benefits:
1. Start digestion
The benefits of raisins on this come from the fiber content. One and a half cups of raisins contains 2.7 grams of fiber or about 6-12% of your overall daily requirement. Fiber helps improve digestion and treat constipation by softening and increasing the weight and size of stool.
As a result, you can defecate more easily. In addition, raisins also contain good prebiotics to increase the number of good bacteria that aid the digestive process in the gut. Therefore, the consumption of raisins can help improve digestive health.
2. Maintain oral health
Coconut and raisin cake.
Photo:
- YouTube Blue Band Indonesia
The types of phytonutrients found in raisins, such as oleanolic and linoleic acids, have antibacterial properties. Studies have found that this effect can limit plaque-forming bacteria in the mouth. It also helps maintain a healthy oral pH level and prevents saliva from becoming too acidic.
3. Shrink body weight
The fiber in raisins also helps you feel full for longer because it slows down the gastric emptying process. If you’re trying to lose weight, eating fiber can help.
The potential benefits of raisins in weight control are shown in research from the journal Food & Nutrition Research. Consuming raisins as a snack helped reduce the risk of obesity by 39% and overweight by 54%.
Another must-see benefit of raisins is eye health protection. The polyphenolic compounds in raisins are antioxidants that strengthen the function of cells in the retina of the eye. This can maintain the ability of the eyes to see vision which is likely to decrease with age reducing the risk of eye diseases such as macular degeneration and cataracts.
Raisins are said to reduce the risk of heart disease by reducing blood pressure and blood sugar. The fiber contained in it acts to lower bad cholesterol that causes heart problems. The potassium content also helps prevent hypertension and stroke.
Hence the discussion on the 5 health benefits of raisins. Keep in mind that high amounts of calories and sugars are characteristic of dried fruit. Therefore, it is not recommended to consume excess raisins as well.
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