California Raisin Marketing Board: Health Benefits of Raisins
The California Raisin Marketing Board is the resource for information about California raisins and the California raisin industry. Created to support and promote the increased use of California-grown raisins, its aims include advocating for the raisin industry, actively promoting California-grown raisins to the public and food service professionals, and providing expert information on raisins and everything related to them.
Health Benefits of Raisins
Raisins, ranking among the top antioxidant foods, contain additional nutritive compounds which protect against heart disease and colon cancer. The fiber in raisins have a positive impact on heart disease according to research conducted by Dr. Mary Ellen Camire, University of Maine. Camire's study confirms that eating fibrous foods such as raisins bind intestinal bile acids and cause them to be excreted and stimulate the body to use its own cholesterol to replace those acids that have been eliminated. This has the potential to lower cholesterol levels and reduce the risk of heart disease. In addition to fiber, essential vitamins, and minerals, raisins are a good source of inulin and several antioxidants, including catechins, plant sterols, and flavonoids. Inulin is a fiber-like carbohydrate which ferments in the colon and creates conditions that promote healthy colon cells and help prevent growth of abnormal cells that can lean to disease. Newly released research finds that eating two servings—one cup—of raisins a day may help lower the risk of colon cancer. Raisins are unique in having a protective effect against colon cancer because they contain tartaric acid. Tartaric acid is present in significant amounts only in raisins, grapes, and tamarind. The combination of fibers and tartaric acid in raisins help speed transit time and decrease bile acids beyond what would be expected by fiber alone, thereby, decreasing the time and concentration that dietary carcinogens would have as contact time on the colon wall. Raisins also contain a pheonolic antioxidant, catechin, which reduces intestinal tumors under controlled studies. Raisins are a convenient way to help get antioxidants and fiber into the diet. The complementing array of antioxidants found in raisins has also been linked to reduced cardiovascular risk. In a recent study lead by Dr. Carl Keen, the consumption of raisins was linked with increased blood levels of antioxidants; this in turn decreased the level of circulating oxidized LDL (low density lipoproteins) in individuals. The LDL is known as the bad cholesterol. When it is oxidized it has an increased destructive capability.
Raisins are an integral part of so many different cuisines, from Latin America to the Mediterranean to regional America. They bring interesting flavors together as well as a wide variety of protective nutrients.
Composition
| Nutrients | |
|---|---|
| Water | 15.4g |
| Proteins | 3.3g |
| Lipids | 0.4g |
| Carbohydrates | 79.2g |
| including fiber: | 5.3g |
| Ash | 1.8g |
| Nutrients / 100g | |
| Energy 300 Kcal / 100g | |
| Vitamins | |
|---|---|
| Ascorbic acid | 3.30 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.09 mg |
| Minerals | |
|---|---|
| Calcium | 49.00 mg |
| Copper | 0.31 mg |
| Iron | 2.08 mg |
| Magnesium | 33.00 mg |
| Phosphorous | 97.00 mg |
| Potassium | 751.00 mg |
| Sodium | 12.00 mg |
| Zinc | 0.27 mg |
References
Slattery, M.L., Berry, T.D., Potter, J., Caan, B. Diet diversity, diet composition, and risk of colon cancer (United States ). Cancer Causes Control 1997 Nov;8(6):872-82
Ghadirian, P., Lacroix, A., Maisonneuve, P., Perret, C., Potvin, C., Gravel, D., Bernard, D., Boyle, P. Nutritional factors and colon carcinoma: a case-control study involving French Canadians in Montreal, Quebec, Canada. Cancer 1997 Sep 1;80(5):858-64
Franceschi, S. Nutrients and food groups and large bowel cancer in Europe. Eur J Cancer Prev 1999 Dec;8 Suppl 1:S49-52
Negri, E., Franceschi, S., Parpinel, M., La Vecchia, C. Fiber intake and risk of colorectal cancer. Cancer Epidemiol Biomarkers Prev 1998 Aug;7(8):667-71.
Hill, M.J. Nutrition and human cancer. Ann N Y Acad Sci 1997 Dec 29;833:68-78