An eating plan that promotes health and managing weight contains a range of healthful meals. Including all colours in your plate can make you healthy, among all colours black is one such colour. But we often get confused about which black colour food to eat for maximum health benefits. Eating black raisins in the morning can provide a healthful start to the day, since these tiny dried fruits are packed with health advantages.
A 2011 study showed that raisins were just as beneficial as a brand of sports jelly beans in increasing performance for athletes doing moderate- to high-intensity exercise? Black raisins, or dried grapes, are not only a quick and tasty snack, but they also contain critical minerals and bioactive chemicals. Here are some of the health benefits of adding black raisins to your morning routine:
1. Rich in Antioxidants
Black raisins are high in antioxidants, such as phenols and flavonoids, which combat oxidative stress and help reduce damage to cells caused by free radicals. Antioxidants play a crucial role in protecting against various diseases, including certain cancers and heart disease.
Also read : 7 Reasons To Eat A Handful Of Raisins Everyday
2. Promotes Digestive Health
One-half cup of raisins has 3.3 grams of fibre, which is around 10 to 24 percent of your daily requirements, depending on your age and gender.
According to the US Department of Health and Human Services, starting your day with black raisins can aid digestion. They are high in fibre, which helps maintain bowel regularity and prevents constipation. The fibre in raisins also acts as a prebiotic, feeding the good bacteria in the gut, which enhances overall gut health.
3. Supports Heart Health
Black raisins are a good source of potassium, which helps in lowering blood pressure by counteracting the effects of sodium in the diet. The fibre in raisins also helps to lower cholesterol levels, further reducing the risk of heart disease and stroke.
4. Helps Control Blood Sugar Levels
Despite their natural sweetness, raisins have a low to moderate glycemic index. This means they can help regulate blood sugar levels, making them a healthy snack option for people with diabetes when eaten in moderation. The fibre in raisins helps to slow down the absorption of sugars, preventing spikes in blood glucose.
5. Improves Bone Health
Black raisins contain calcium, which is essential for maintaining strong bones and teeth. They also offer boron, a micronutrient that plays a vital role in bone formation and absorption of calcium. Boron is particularly beneficial in preventing osteoporosis.
6. Increases Energy Levels
Raisins are a good source of natural sugars like glucose and fructose. Eating them in the morning can provide a quick and sustained energy boost, making them an excellent choice for a pre-workout snack or to combat morning fatigue.
7. Supports Vision Health
Black raisins contain antioxidants like beta-carotene, lutein, and zeaxanthin, which are beneficial for eye health. These compounds help protect the eyes from damage caused by blue light and free radicals, potentially reducing the risk of age-related macular degeneration and cataract formation.
Also read: Soaked versus Dried Raisins: To Soak or Not to Soak? Healthier Choice Revealed
8. Anti-inflammatory Properties
The antioxidants in black raisins also possess anti-inflammatory properties, which can help reduce inflammation in the body. Chronic inflammation is linked to many chronic diseases, including arthritis, cardiovascular diseases, and certain cancers.
9. Improves Skin Health
The antioxidants in raisins can also benefit your skin. By fighting free radicals, they help prevent signs of ageing and can keep your skin looking more youthful and vibrant.
10. Enhances Oral Health
While it might seem counterintuitive due to their sweetness, eating raisins can actually benefit oral health. They contain oleanolic acid, which helps inhibit the growth of harmful bacteria in the mouth that can cause cavities and gum diseases.
To maximise the benefits, it's best to opt for unsulfured black raisins, which are free from artificial preservatives and higher in beneficial nutrients. Adding black raisins to your breakfast, whether it’s sprinkled over oatmeal, mixed into yoghourt, or even eaten alone, can provide not only a delicious taste but also numerous health benefits to start your day right.