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8 Health benefits of raisins and recipes

Posted Jun 20 2010 9:10am


Raisins are a snack of choice for kids, but are you still eating them as an adult?

Raisins can be added to so many recipes and honestly carrying a small box of raisins in your bag when hunger strikes is a smart idea if you want to keep your snacks as healthy as possible.

I thought it might be a great idea to look at some of the health benefits of incorporating raisins in your diet. I hope this post will inspire you to eat raisins year round and have fun with them by included them in recipes!

>>> 8 health benefits of raisins and why you should eat them more often:

1) Boosts your sexual libido: Thanks to an amino acid called Arginine, raisins are well known for stimulating sexual arousal and giving a serious boost to your libido! If you are a man and you have problems achieving or maintaining an erection, you might want to consider eating more raisins! In India, brides make sure their groom will partake in post-marriage pleasures by getting their groom to drink a glass of milk containing boiled raisins and a pinch of saffron.

2) Maintain healthy bones: Raisins contain a lot of calcium and they also are a great source of Boron. Boron is a micro nutrient which is quite essential in proper bone formation and absorption of calcium. Medical experts are now finding that Boron is quite helpful in preventing osteoporosis in menopausal women.

3) Keep your eye healthy: Raisins contain polyphenolic phytonutrients which protect your eyes and keep them healthy. Just like the rest of your body, your eyes are also subject to free radicals.

4) Protect against cancer: Raisins contain catechin which is an antioxidant that may protect your body against the formation of tumor and colon cancer.

5) Control weigh gain: Raisins make a perfect healthy snack and they are a much better option for you if you are trying to control your weight than many other unhealthy snacks sold at convenience stores and vending machines.

6) Help with anemia: Raisins are rich in iron. They are also rich in vitamin-B complex and copper which are both quite important in the formation of blood (copper is quite important in the formation of red blood cells).

7) Bring down your fever: This is news to me! I had no idea raisins could help fight a fever. It seems that some of the phytonutrients found in raisins help fight viral and bacterial infections.

8 ) Relieve constipation: Raisins swell up in your systems as the dry form absorbs water and relieve constipation.  The next time you feel constipated, you might want to eat a handful of raisins to help relieve the discomfort.

>>> Adding raisins to your meals!

You can surely eat raisins as a snack, but why not add them to your meals? There are so many great recipes that incorporate raisins and I’m sure you’ll find these two to be quite delicious!

Baja Coleslaw:


1/2 small head cabbage, washed and finely shredded (about 4 cups)

2 small carrots, peeled and shredded

3 green onions, thinly sliced

1 small sweet bell pepper, diced 1/4″

3/4 cup Sun-Maid Natural Raisins or Sun-Maid Golden Raisins, divided

1/2 cup cubed fresh or frozen, thawed mango

1/2 cup cubed fresh or frozen, thawed papaya

1 tablespoon sugar

3 tablespoons extra virgin olive oil

2 tablespoons fresh lime juice

Chopped cilantro leaves for garnish


1. COMBINE cabbage, carrots, onions, bell pepper, ½ cup of the raisins, mango and papaya in large bowl.

2. MIX sugar, olive oil and lime juice in small bowl. Add to vegetables and fruit and mix thoroughly.

3. TURN into a serving bowl and garnish with cilantro and remaining ¼ cup raisins.

Chicken in Sweet and Zesty Raisin Sauce


1 tablespoon olive oil

1 1/2 pounds boneless, skinless chicken breasts

1 can (14.5-oz.) diced tomato

3/4 cup Sun-Maid Natural Raisins

3 tablespoons lemon juice

3 tablespoons packed brown sugar

2 teaspoons grated fresh ginger or 1/2 teaspoon dried ginger

1/4 teaspoon cinnamon

1/4 teaspoon black pepper


1. HEAT oil in a large skillet over medium-high heat.

2. BROWN chicken breasts 3 minutes on each side. Remove from pan and set aside.

3. TO SKILLET, add tomatoes, raisins, lemon juice, brown sugar, ginger, cinnamon and pepper.

4. BRING to a boil, reduce heat and simmer 3-5 minutes or until slightly reduced.

5. ADD chicken breasts to pan.

6. Cover and simmer 10-15 minutes until chicken is cooked through. Makes 4 servings.

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