 Health Benefits of Raisins
Raisins have been the object of phytonutrient research primarily for their
unique phenol content, but these delicious dried grapes are also one of
the top sources of the trace mineral, boron, in the U.S. diet. When most fruits
are dried, they keep their same name, but not the grape. The dried form of the
grape, revered throughout history, has its own unique name: the raisin.
Raisins are made from dehydrating grapes in a process that either involves
the heat of the sun or a mechanical process of oven drying. Among the most
popular types of raisins are Sultana, Malaga, Monukka, Zante Currant, Muscat and
Thompson seedless. The size of small pebbles, raisins have wrinkled skins
surrounding chewy flesh that tastes like a burst of sugary sweetness. While the
colors of raisins vary, they are generally a deep brown color, oftentimes with
hints of a purple hue. The scientific name for raisin (grape) is Vitus
vinifera.
Antioxidant Protection from Phenols
The phenols found in fruit have repeatedly been show to have antioxidant
activity and to help prevent oxygen-based damage to cells in the body. The total
antioxidant activity of many fruits and vegetables has been found to be exactly
parallel to their total phenol content, and raisins take their place in this
list right alongside prunes and apricots as an antioxidant-rich fruit. The
flavonols (one type of phenol belonging to the flavonoid family) in raisins
appear to be least affected by the grape-drying process, but raisins do contain
fewer phenols than grapes since many of grape's phenols are largely lost in the
conversion of grapes to raisins. These phenols include the hydroxycinnamics
(caftaric and coutaric acids), procyanidins, and
flavan-3-ols.
Boron for Better Bone Health
Although not often spotlighted in public health recommendations, boron is a
mineral that is critical to our health, and has been of special interest in
women in relationship to bone health and osteoporosis (bone softening). Boron is
a trace mineral required to convert estrogen and vitamin D to their most active
forms (17-beta-estradiol and 1,25-(OH)2D3 respectively). Estrogen levels drop
after menopause causing osteoclasts to become more sensitive to parathyroid
hormone, which signals them to break down bone. Studies have shown that boron
provides protection against osteoporosis and reproduces many of the positive
effects of estrogen therapy in postmenopausal women. Raisins are among the top
50 contributors to total dietary boron in the U.S. diet.
Raisins Promote Healthy Gums and Teeth
Raisins, despite being sweet and sticky, not only do not cause cavities and
gum disease, but actually promote oral health. The phytonutrientss in raisins,
specifically one called oleanolic acid, are highly effective in killing the
bacteria that cause cavities (Streptococcus mutans) and periodontal dental
disease (Porphyromonas gingivalis).
Plus, the sugars raisins contain-mainly fructose and glucose-are not as
likely to contribute to cavities as sucrose, the main culprit in oral disease.
So, add raisins to your morning cereal, lunch time fruit salad, or tossed green
salad with dinner. You can satisfy your sweet tooth without sacrificing healthy
teeth and gums.
Protection against Macular Degeneration
Your mother may have told you carrots would keep your eyes bright as a child,
but as an adult, it looks like fruit is even more important for keeping your
sight. Data reported in a study published in the Archives of Ophthalmology
indicates that eating 3 or more servings of fruit per day may lower your risk of
age-related macular degeneration (ARMD), the primary cause of vision loss in
older adults, by 36%, compared to persons who consume less than 1.5 servings of
fruit daily.
In this study, which involved over 110,000 women and men, researchers
evaluated the effect of study participants' consumption of fruits; vegetables;
the antioxidant vitamins A, C, and E; and carotenoids on the development of
early ARMD or neovascular ARMD, a more severe form of the illness associated
with vision loss.
While, surprisingly, intakes of vegetables, antioxidant vitamins and
carotenoids were not strongly related to incidence of either form of ARMD, fruit
intake was definitely protective against the severe form of this
vision-destroying disease. Three servings of fruit may sound like a lot to eat
each day, but raisins can help you reach this goal. Add a handful of raisins to
your morning cereal; lunch time yogurt; fruit, vegetable or green salads.
Virtually any grain dish is improved by the addition of raisins and nuts.
History of raisins
The drying of grapes into raisins has been practiced since ancient times.
Raisins were produced in Persia and Egypt as early as 2,000 BC, with one of
their first mentions being in the Old Testament. Murals from prehistoric times
show that raisins were consumed and used as decorations in the Mediterranean
region of Europe during that era. Raisins were also highly prized by the ancient
Romans, who adorned their places of worships with them and used them as barter
currency and as prizes for the winners of sporting events. In addition, raisins
were oftentimes an integral item on the menus at Bacchanalian feasts. From
ancient Rome, the practice of drying grapes into raisins subsequently spread
throughout the world.
Currently, the largest commercial producer of raisins is California in a
region known as the San Joaquin valley where raisins have been cultivated since
the 19th century. The tale told of their introduction and subsequent popularity
in California and the United States involves one enterprising grape grower who
creatively responded to the forces of Nature. In 1873, when a heat wave
destroyed the grape harvest, the grower took the dried grapes, the raisins, to a
grocer in San Francisco whose attempts to sell this ancient delicacy were met
with great response and demand, beginning the rise in popularity of the raisin
in America. In addition to California, Australia, Turkey, Greece, Iran and Chile
are among the leading commercial producers of raisins.
How to Select and Store
If possible, purchase raisins that are sold in bulk or in transparent
containers so that you can judge their quality, checking to see that they are
moist and undamaged. When buying raisins in a sealed, opaque container, make
sure that the container is tightly sealed and that they are produced or packaged
by a reputable company.
Storing raisins in the refrigerator in an airtight container will extend
their freshness and prevent them from becoming dried out. If you purchase
raisins in single serving boxes and do not want to transfer them to another
container, store the boxes in the refrigerator to extend their shelf life.
Raisins will be the most fresh if consumed within six months.
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