Do you love munching on raisins? If yes then you can reap some amazing benefits for your health or looks from this simple habit. Apart from having a wonderful taste, raisins are known to hold great nutrition value. Moreover, they are linked to acne and skin health, which is enough to impress any beauty enthusiast. So, let us explore the benefits of raisins for acne in this article. We will also discuss how effective they are in boosting your internal health as well as external appearance.
What are Raisins?
Raisins, popularly known as kismis, kishmish, or ‘nature’s candy, are nothing but dried and shriveled sweet grapes. They are loved throughout the world for their texture and sweetness. Among all dried fruits, raisins are considered the most eaten ones in the USA and California is the highest producer of them. When grapes are dried under the sun, they get a nice brown color. Conversely, oven-dried and sulfur dioxide-treated grapes are golden in color. The inexpensive yet delicious item is enjoyed alone as a healthy snack or as an ingredient of dry fruit mix. Otherwise, add it to warm milk, cereals, oatmeal, granola, jams, jellies, puddings, salads, curries, etc. Brown raisins are extensively used in baking and confectionaries while golden raisins are a preferable choice in savory cooking.
Though the aged appearance of raisins does not seem very appealing, it is actually the second-best natural sweetener used after honey. In fact, the fruit is one of the best alternatives to the commercially available candies and sweets.
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Nutrition Profile of Raisins
Given below are the nutrition facts that you must know about raisins:
- Raisins are not a low-calorie, low-sugar food. A half-cup of raisins comprises nearly 217 calories (1).
- The carbohydrate content of raisins is almost 61% of our recommended daily allowance (RDA). It is equivalent to expensive sports chews and gels in improving the performance of endurance athletes (2).
- You can get about 3.3 gm. of dietary fibers from a half cup of raisins, which provides anywhere between 10% and 24% of our daily fiber needs.
- The same amount of raisins contains as much as 1.3 mg. of iron (almost 7% of a female adult’s RDA), 45 mg. of calcium (roughly 4% of our RDA), and plenty of boron.
- Raisins are also a great source of phytonutrients, such as phenols, polyphenols, carotene, crypto-xanthene, etc.
- They are quite rich in phytochemicals like oleanolic acid, linoleic acid, and linolenic acid too (3).
Health Benefits of Raisins
As we mentioned earlier, raisins have a lot to offer to us in terms of health. Here is a breakdown of the benefits you can enjoy by snacking on them:
- The high dietary fiber content in raisins may keep your stomach healthy by creating a laxative effect and facilitating bowel movement. This relieves constipation and flushes toxins out of the body. (4)
- Regular consumption of raisins may increase the levels of potassium and magnesium in our body, which keeps gout, arthritis, kidney stones, cardiovascular issues, etc. away by reducing acidity and detoxifying the body. (5)
- The presence of iron, copper and vitamin B-complex in raisins may help treat anemia efficiently by boosting the production of red blood cells. (6)
- There is a certain antioxidant called catechin in raisins that may prevent the growth and development of cancerous cells in the colon by scavenging free radicals responsible for it (7).
- As raisins are loaded with polyphenolic phytonutrients, they exhibit anti-inflammatory and antibacterial properties to lower the risks of cold, fever, and other infections (8).
- The polyphenolic phytonutrients, vitamin A, A-carotenoid, and beta carotene are also helpful in strengthening the eyesight by reducing free radical damage.
- Being packed with calcium, raisins make bones as well as teeth healthy, thus keeping bone disorders away (9).
- If you want to gain weight, raisins can help you do it without raising the level of cholesterol in your body.
Raisins offer bursts of energy, which makes it a wonderful choice for reducing sexual weakness in men. They may increase libido and induce arousal to help them with their conjugal life.
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Beauty Benefits of Raisins
Keeping yourself healthy from the inside by consuming raisins can help you get naturally beautiful skin and hair too. Check out the beauty benefits of raisins below:
- The dried fruit protects the skin cells against the damaging effects of free radicals with phenols present in it. This may help delay the appearance of the signs of premature aging, such as wrinkles, fine lines, age spots, blemishes, etc.
- Raisins are full of antioxidants, which repair cellular damage and make the skin look rejuvenated by plumping it up.
- The resveratrol content of raisins may help in detoxifying blood, which boosts the production of red cells in the body and invigorates the skin to give it a clear, shiny, and healthy look. (10)
- Very high levels of magnesium and potassium in the fruit may prevent the toxicity of blood called ‘acidosis’ by neutralizing the stomach acid. This turns the skin clear and radiant by treating several issues like pimples, boils, psoriasis, etc.
- Raisins are great for protecting the skin against the damage caused by excessive sun exposure. The amino acids and phytochemicals in them not only create a protective barrier on the skin but also help cell renewal.
- Regular intake of raisins helps nourish the skin from the inside out, thanks to its excellent vitamin (A and E) content. As a result, the skin becomes soft, supple, and glowing.
- The tiny treat also aids the growth of healthy hair by treating problems like dry and itchy scalp, flakiness, dandruff, inflammation, etc.
- Raisins promote blood circulation throughout the scalp and revive the damaged hair follicles, thus preventing hair loss and stimulating hair regrowth.
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A Few Words About Acne
Before discussing the impact of raisins on acne, let us explore what it actually is. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, acne is the most common skin condition experienced by women around the world (11). Though acne does not come with serious health concerns, it can lead to ugly scars and low self-esteem in many of us. It has been proved that acne is directly linked to our daily diet. If you frequently indulge in greasy foods, junks, sugary items, chocolate, etc., you may be more prone to those dreaded pimples. Skin oxidation and inflammation are two other chief acne contributors (12). However, the consumption of a healthy diet rich in vitamins, minerals, and antioxidants may improve the condition and help you get rid of acne completely. Foods with low glycemic load have also been linked to the reduction of acne (13).
How Do Raisins Impact Acne?
The main reason for acne in many people is the accumulation of toxins in the body. The toxins in the body make it a favorable condition for acne eruption. If you take proper care of your digestion, the toxins will be eliminated from your body naturally and will prevent the formation of pimples. Raisins, in particular, are full of dietary fibers and vitamin C, which keep the digestive system active and provide useful nutrients to the skin respectively. Hence, eating raisins may help you keep your acne problems at bay.
As acne is a medical condition, it is always safe to consult a licensed dermatologist before taking any step regarding its treatment. Otherwise, there are other fruits that can replace raisins like apple, oranges, and blueberries.
Other Ways to Prevent Acne
So, what are some other effective ways to banish the unsightly symptoms of acne? Here is a list for you:
- Wash your face with a mild cleanser throughout the day. This will prevent both oil build-up and pore-clogging.
- Avoid exposing your skin to environmental factors that lead to acne formation.
- Do not irritate the skin by any means like scrubbing, touching frequently, or unnecessary rubbing.
- Avoid stress as much as possible by trying exercises or meditation.
- Check your cosmetics and discard them if they are old or contain irritating ingredients.
Adverse Effects of Raisins
Raisins are pretty safe to eat regularly. But make sure that you choose organic raisins only. The commercially grown ones may contain small traces of pesticides, which turn the liver incapable of processing other toxins and reduce the production of energy in the cells. Raisins may also be treated with sulfur dioxide for extended shelf life, prevention of oxidation, and bleaching of colors. This can impact sulfite-sensitive people and asthma patients negatively.
Raisins are high in vitamins, minerals, antioxidants, and a number of other nutrients. They are great for our health, skin, and hair. From keeping our bone healthy to preventing hair fall, the tiny treat can do a lot for us. But raisins are especially beneficial for acne breakouts. They help treat indigestion and keep toxins away from our system so that the pesky pimples cannot develop at all. However, it is always wise to have organic raisins only as they do not cause any adverse reaction.
Frequently Asked Questions (FAQs)
How Many Raisins Should You Eat in a Day?
You should never eat more than a handful of raisins in a day.
How Do You Eat Raisins Every Day?
The best way to have raisins every day is to soak them overnight in plain water and have it directly the next morning.
Which Raisins is Healthiest?
Golden raisins are known to be healthier than regular ones as they contain more antioxidants and phytonutrients.
Can Diabetics Eat Raisins?
Yes, you can have raisins even if you have diabetes. Just make sure that you have it in moderation to prevent a spike in your blood sugar levels.
Should Raisins Be Washed Before Eating?
While having it as a healthy snack or an ingredient of a trail mixture, there is no need to wash it beforehand. However, you may want to plump them up while planning to use them in cooking.
- “Raisins, Dark, Seedless (Includes Foods for USDA’s Food Distribution Program)“, FDC.nal.usda.gov
- “Sun-Dried Raisins are a Cost-Effective Alternative to Sports Jelly Beans in Prolonged Cycling“, ncbi.nlm.nih.gov
- “Grape Products and Oral Health“, Academic.oup.com
- “California Raisins – The Wise Choice for Good Nutrition“, sites.PSU.edu
- “Changes in Quality Attributes of Intermediate-Moisture Raisins During Storage“, ncbi.nlm.nih.gov
- “Iron Deficiency Anemia” MayoClinic.org
- “Chemopreventive Properties of Raisins Originating from Greece in Colon Cancer Cells“, ncbi.nlm.nih.gov
- “Antioxidant Capacity and Phenolic Content of Grapes, Sun-Dried Raisins, and Golden Raisins and Their Effect on Ex Vivo Serum Antioxidant Capacity“, ncbi.nlm.nih.gov
- “Raisins: The Most Economic Fruit Per Serving“, canr.msu.edu
- “Resveratrol – The Miracle Nutrient for Cancer, Cholesterol, and Longevity“, NaturalNews.com
- “Acne“, niams.nih.gov
- “Acne and Diet“, ScienceDirect.com
- “The Effect of a Low Glycemic Load Diet on Acne vulgaris and the Fatty Acid Composition of Skin Surface Triglycerides“, ScienceDirect.com