Golden Raisins facts and health benefits

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Golden Raisins Quick Facts
Name: Golden Raisins
Colors Golden amber, pale
Calories 497 Kcal./cup
Major nutrients Carbohydrate (101.56%)
Copper (41.78%)
Vitamin B6 (41.00%)
Potassium (26.19%)
Vitamin B2 (24.23%)
Golden raisins are not dried in the sun but large dehydrators helps to control temperature and control humidity levels. It is also treated with antioxidant sulfur dioxide which is used for both health properties and as a preservative in white wine and dried fruit. Sulfur dioxide helps to prevent the skin from darkening and dried with artificial heat. It has acidic taste and is good when used in savory dishes and stir fries. It possess sweet-tart flavor that makes it suitable for adding to grain dishes, salads, cauliflower, salmon and dips. In comparison to dark raisins, golden raisins are plumper and moister. Add it to rice pudding or as pancake topping.  Golden raisins are usually pale in color.

Health Benefits of Golden raisins

The health benefits are explored below:

  1. Gum health

Raisins help to reverse cavities and heal tooth decay. Research shows that it is beneficial to maintain oral health as the fruit possess antimicrobial properties that curb cavities and also heals tooth decay. It possesses antimicrobial phytochemicals suppressing the growth of oral bacteria related with gum disease and dental cavities. Raisins have oleanolic acid which inhibits the growth of two species of oral bacteria: Streptococcus mutans and Porphyromonas gingivalis.

  1. Digestive health

Raisins are regarded to be fiber rich foods which acts like a digestion aid preventing bathroom condition such as diarrhea and constipation. It offers both soluble and insoluble fiber that assures healthy movement through intestinal tract by lowering the chances of constipation and discouraging loose stools. Dried ones have more calories and fiber.

  1. Reduces blood pressure

 Research has concluded that daily intake of raisins helps to lower blood pressure significantly. Moreover, raisins have potassium which maintains heart health. Potassium is a crucial mineral for proper functioning of tissues, cells and organs in the human body. People with diet enriched in potassium have low chances of stroke especially ischemic stroke.

  1. Diabetes management

Study shows that daily intake of raisins lowers glucose levels by 23 percent after meal. It also had 19 percent reduction in fasting glucose and systolic blood pressure. Research shows that raisins are helpful for patients with type II diabetes. The presences of fiber also assist body to process natural sugars found in raisins that prevents insulin spikes to manage diabetes naturally.

  1. Cancer prevention

Study has shown that dried fruits such as raisins, prunes and dates have high phenolic components that possess antioxidant properties. Antioxidants help to prevent free radicals from cellular damage in the body. Free radicals are responsible for causing spontaneous growth of cancer cells and growth of cancer so antioxidant rich foods such as raisins are considered to be natural cancer treatments. Besides increment in antioxidant levels, addition of raisins to the diet also lowers cellular damage and ward off cancer.

  1. Treat acidity

Raisins have high content of magnesium and potassium considered to be a remedy for acidosis. Magnesium and potassium are also the common components of antacids as it is regarded basic on the pH scale. There are two types of acidosis with various causes such as increase in acidity of blood or gas in respiratory system that result in skin diseases, boils, damage to internal organs, renal calculi and gout.

  1. Oral health

Raisins have high calcium required to strengthen and remineralize tooth enamel. Boron found in these dried fruits restrains the growth of oral germs and promote strong teeth against decay, brittleness and cavities. It prevents the growth of Porphyromonas gingivalis and Streptococcus mutans which are the bacterial species that are responsible for cavities.

  1. Source of antioxidant

Raisins have high antioxidants which includes polyphenolic phytonutrients and catechins. The antioxidants prevent the free radical damage which is one of the primary causes associated to cancer cells growth such as macular degeneration. Fiber helps to stimulate excretion of bile from the body by flushing the toxins out of the body.

  1. Healthy bones

Raisins encompass calcium which is crucial for the bones. It is the main source of boron which is a micronutrients required by the body in small amount. It is crucial for formation of bones and calcium absorption. It helps to prevent osteoporosis due to menopause in women and beneficial to maintain joint and bones health. It has high levels of potassium that helps to strengthen bones and also promotes the growth of bones by lowering the chances of osteoporosis.

  1. Promotes fertility

Raisins help to stimulate libido and promote arousal due to L-arginine lowering the symptoms of reduced sperm motility. Arginine acts as a natural aphrodisiac that promote levels of sperm motility by enhancing the chances of conception when engaged in sexual intercourse. Regular intake of dried fruits also promotes sexual endurance.

  1. Promote skin health

Raisins have high content of Vitamin C and antioxidants that assist in maintaining radiant, youthful and taut skin. Its intake helps to prevent conditions such as acne and psoriasis as it contains strong germicidal properties.

  1. Lowers hypertension

Study has shown positive correlation between raisins intake and reduction in hypertension. It is loaded with various nutrients however experts conclude that high potassium levels helps to lower tension of blood vessels and lowers high blood pressure. Dietary fiber affects the biochemistry of blood vessels, lowers its stiffness and also reduces the chances of hypertension.

Culinary uses

  • Add raisins to the salad or toss raisins, walnuts and sliced apples to make a classic salad.
  • Add it to breads, muffins, cookies, pies, cakes, puddings and tarts.
  • Add golden raisins to snacks and granola cereals.
  • Coat it with yogurt or chocolate.
  • Use it in kheer, halwa and pudding recipes.
  • Add raisins, peppers, onions and almonds to brown rice for making side dish.






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