Not eating raisins on a daily basis? Then you’re missing out on tons of health benefits. Here’s why you should be eating raisins on the regular!

As you open your fridge, you recoil in horror! Chinese takeout has taken over your fridge! As you notice your pants feeling tighter, you decide you need to change your eating habits! 

Don’t beat yourself up over your recent diet because, according to recent surveys, two of three Americans don’t get enough fruits and vegetables in their daily diet.

But, what kinds of foods are healthy and don’t take hours to prepare?

One food that gets overlooked is raisins. These wrinkled morsels look odd, but they’re nutrient-rich! Keep reading to learn why you should consider eating raisins as part of your daily diet.

What Is a Raisin?

They look like little wrinkled brown bits of wax and taste like sugar, but what is a raisin?

It turns out, raisins are grapes that have gone through some kind of dehydration process. The most common ways to make raisins at home are in the sun and a food dehydrator.

Did you know that raisins aren’t all brown? It’s true! Since raisins are nothing but dried up grapes, they come in all the same colors you can find grapes in.

What Kinds of Nutrients Does a Raisin Have?

Not only are raisins delicious, but they have tons of vitamins and nutrients! These are some of the nutrients you can find in these tiny fruit bombs.


Raisins contain tons of phenols and polyphenols which are anti-oxidant nutrients. Anti-oxidants remove pesky free radicals from your body and scientists believe they help reduce the risk of various types of cancer, heart disease, and stroke.

Also, some studies show that anti-oxidants reduce the signs of aging. That’s why so many anti-aging serums boast anti-oxidant ingredients!


It’s surprising but true! Raisins have phytochemicals like oleanolic acid, linoleic acid, and linolenic acid, which combat the bad bacteria in your mouth. Less bad bacteria in your mouth means fewer cavities!

Instead of reaching for a candy bar when you have a sweet tooth, grab a handful of raisins. It will help keep your smile bright and shiny!


Iron is very important to the process of producing red blood cells. It helps your blood transport oxygen to your entire body. So, it’s crucial to keep your iron levels in the right range.

Raisins contain tons of iron in that little wrinkly casing. A half-cup of raisins had about 1.3 milligrams of iron!


As you age, your teeth and bones lose their stores of calcium and begin to get brittle. Women who are post-menopausal in particular need to consume more calcium as they age to avoid problems with joints and bones like osteoporosis.

If you eat a half cup of raisins, you consume about 45 milligrams of calcium! 


That same half-cup serving packs a whopping 3.3 grams of fiber!

One benefit of adding fiber to your diet is digestion regularity. Fiber bulks up your stools and makes them easier to pass if you get constipated.

Another benefit of fiber is that it helps you feel full for longer. When you aren’t hungry as often, it’s easier to avoid unhealthy snacking. They are perfect if you are trying to lose weight!

Eating good amounts of dietary fiber also reduces the levels of “bad” cholesterol in your body. So, you can consider these a heart-healthy snack.


Ok, so sugar isn’t a nutrient in the way fiber or calcium is. But, every human needs calories to burn for energy and sugar is choc-full of those!

A single half-cup serving of raisins has about 217 calories and 47 grams of sugar. That’s more calories and sugar than in a can of soda! That explains why people say that raisins are nature’s candy!

Some athletes use sports chews like jelly beans to boost their electrolytes and increase performance. A handful of raisins give you a similar boost because of the carbohydrates they offer.

These are only a few examples of the things contained in a serving of raisins. For more information about the health benefits of raisins for you and your family, check out this article.

Different Ways of Eating Raisins

There’s no right or wrong way to eat a raisin. If you buy your raisins from the store, you can eat them right out of the box. But, if you are looking for more fun ways to incorporate raisins into your family’s diet try some of these ideas.

  • Oatmeal raisin cookies
  • In Chicken salad
  • As an ingredient in homemade granola/ trail mix
  • In flaxseed muffins
  • On top of your cereal
  • In a bowl of oatmeal
  • In an apple cinnamon pastry
  • Bread pudding always has raisins
  • In a cinnamon butter spread

Your imagination is the limit with these little dried fruits. Experiment with raisins in unexpected dishes for an extra boost of nature’s goodness!

There’s No Way to Be a Perfect Mom, but a Million Ways to Be a Good One

Eating raisins won’t make your family healthy overnight. A proper diet is only part of the equation. 

Now, if you run out of time and turn to fast food now and then, don’t sweat it. Life is full of little surprises that screw up the routine. Roll with the punches and everything will turn out fine.

We hope you enjoyed reading this blog and that you learned a thing or two about the health benefits of raisins. If you are looking for more advice and information about family, travel, lifestyles and more, check out the rest of our blogs today!