Introduction
Black Raisins or dried grapes are botanically known as Vitis vinifera are famous dried fruit and is used since 1400 BC (1). These are also categorized under superfoods and are produced all over the World. Raisins are eaten raw, used in baking and cooking. Black raisins benefits are because of phenols (flavonoids, tannins, phenolic acid) and antioxidants in them. Compared to other dried fruits, raisins also have a higher amount of fructose, glucose, maltose, and sucrose (2). These compounds play an important role in nutrition and health care (3).
Nutritional value of Black raisins
According to the United States Department of Agriculture (USDA), raisins are an important source of energy (299 kcal) and nutrients such as potassium, magnesium, boron, sugars, phosphorus, calcium, and iron (4). Therefore, raisin is used as a suitable snack for athletes (5).
| Compound | Amounts per 100 g. |
| Energy | 299 kcal |
| Protein | 3.30 g |
| Total lipid (Fat)s | 0.25 g |
| Carbohydrates | 79.32 g |
| Dietary Fiber | 4.5 g |
| Sugar | 65.18 g |
| Niacin | 0.76 g |
| Riboflavin | 0.12 mg |
| Folates | 5 µg |
| Vitamin C | 2.3 mg |
| Vitamin E | 0.12 mg |
| Vitamin K | 3.5 µg |
| Calcium | 62 mg |
| Iron | 1.79 mg |
| Magnesium | 36 mg |
| Phosphorous | 98 mg |
| Zinc | 0.36 mg |
| Sodium | 26 mg |
| Potassium | 744 mg |
Comparison of Golden and black raisins
Black raisins have more health benefits than golden raisins. A research study published in Food Science and Technology Research journal suggested that higher values of total phenol and antioxidant activity were found for black raisins than reddish-brown and yellowish-green ones (6).
Black Raisins benefits
1. Antimicrobial properties
Black raisins contain oleanic acid and oleanic aldehyde, catechin, gallic acid, protocatechuic acid. These compounds have antimicrobial and fungicidal activity.
These compounds can inhibit motility, inhibit biofilm formation, and inhibit bacterial cell adherence to oral epithelial cells (7).
2. Prevents aging
The essential antioxidants in black raisins have great potential in delaying the onset of age-related problems (8).
3. Healthy gut microbiota
Raisin contains tartaric acid, flavonols (quercetin and kaempferol), and phenolic acids (caftaric and coutaric acid). These compounds promote the colonization and proliferation of beneficial bacteria (bifidobacteria and lactobacilli) in the human large intestine. It also reduces intestinal transit time and stimulates the production of organic acids (9).
4. Anti Cancerous
The rich source of phenolic compounds, triterpenoids in raisins have anti-radical activity. As well as cancer preventive efficacy on colon and breast cancer (10). Raisins have shown cancer chemopreventive potential and are also known to improve overall human health (11).
5. Healthy Heart
Polyphenol presents in raisins has the ability to reduce total cholesterol, low-density and high-density lipoprotein cholesterol, triglyceride, or non-HDL cholesterol levels. Thus helps in the protection of the heart from cardiovascular disorder (12).
6. Antidiabetic
Raisins are high in fiber, fructose, polyphenols, phenolic acid, tannins, antioxidants, flavonoids (such as quercetin), resveratrol constituents, and potassium. These compounds significantly decrease postprandial glucose levels and systolic blood pressure. It also helps in the reduction of fasting glucose and glycosylated hemoglobin. Therefore acts as an antidiabetic agent for Type 2 diabetes mellitus (12).
7. Healthy Bones
Raisins are rich in boron, potassium, and manganese an element that may have an important role in bone growth and maintenance by preventing osteoporosis and arthritis (13).
Side effects of black raisins
Black raisin is a 100 % natural antioxidant. But there are always side effects of foods when taken in excess. Overconsumption of black raisins causes the following side effects.
1. Weight Gain
Excess consumption of black raisins causes an increase in weight. Therefore should be taken in control.
2. Blood sugar
Raisins are rich in different types of sugars like fructose, sucrose, maltose, and glucose. Therefore overconsumption may cause a rise in blood sugar.
Healthy recipes
1. Snacks
Raisin can be consumed plain or add to yogurt or nuts or cereal.
2. Breakfast
Because of its sweet taste, it can be eaten with oats, cornflakes, etc.
3. Morning juice
Raisin soaked water in the morning is good for both providing stamina for the whole day and blood especially hemoglobin.
4. Salad
Raisin adds sweetness and texture to a salad with other dry fruits, fruits like pineapple, and with a vegetable like a carrot, broccoli.
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