What are the functions and benefits of raisins?
Sep 13, 2025
Source: Cainiu Health
Dr. Yu Yongchao
Introduction
In general, as a common dried fruit, raisins have various benefits and functions, including energy supplementation, improvement of anemia, promotion of digestion, vascular protection, and antioxidant effects. When consuming raisins, it is important to maintain moderation due to their high sugar content. Excessive consumption may lead to excessive sugar intake. Patients with diabetes should consume them cautiously according to their individual conditions to avoid affecting blood sugar stability.
Generally speaking, as a common dried fruit, raisins have various functions and benefits, including energy supplementation, improvement of anemia, promotion of digestion, protection of blood vessels, and antioxidant effects. The specific details are as follows:
1. Energy supplementation: Raisins are made by dehydrating grapes, preserving the carbohydrates found in grapes, especially glucose and fructose, which can be rapidly absorbed by the human body and converted into energy. They are suitable for consumption after physical exertion or when hungry, effectively relieving fatigue and providing the body with necessary energy to maintain normal physiological activities.
2. Improvement of anemia: Raisins are rich in iron and vitamin B12. Iron is an essential component for the synthesis of hemoglobin, while vitamin B12 promotes red blood cell production. Moderate consumption of raisins helps supplement iron and related nutrients, improving symptoms of iron-deficiency anemia, such as dizziness and fatigue.
3. Promotion of digestion: Raisins contain a certain amount of dietary fiber, which stimulates intestinal peristalsis, accelerates the digestion and elimination of food in the intestines, and alleviates constipation caused by slow intestinal motility. Additionally, dietary fiber increases stool bulk, facilitating smoother bowel movements and maintaining intestinal health.
4. Protection of blood vessels: Raisins contain flavonoids and anthocyanins, which help lower cholesterol levels in the blood, reduce cholesterol deposition on blood vessel walls, and thus protect blood vessels and prevent vascular hardening.
5. Antioxidant properties: Substances such as anthocyanins and vitamin C in raisins have strong antioxidant capabilities, effectively removing excess free radicals in the body, reducing damage to cells, delaying cellular aging, and protecting skin cells to help maintain skin elasticity and luster.
When consuming raisins, moderation is necessary due to their high sugar content. Excessive consumption may lead to excessive sugar intake. Diabetic patients should consume them cautiously according to their individual conditions to avoid affecting blood sugar stability.
