Raisins are dehydrated dried grapes with a sweet taste due to its high fructose and glucose content. These grapes can be eaten raw or cooked, and their color varies depending on the variety. Yellow, brown, and purple are the most prevalent.
Raisins include a lot of fiber and tartaric acid, both of which contribute to the health of the intestines; thus, they can have a number of health benefits if ingested in moderation.
Furthermore, raisins offer energy, is an antioxidant, and have a significant amount of vitamins and minerals.
Many pregnant women experience cravings for sweets and other food during the gestation period. If you’re trying to eat healthier, raisins are a great way to satisfy your cravings and hunger.
Health Benefits of Raisins
Raisins are high in soluble and insoluble fiber, which helps to soften and increase the volume of the stool, boosting the intestine’s function and aiding its expulsion. Raisins also give you a longer feeling of satiety, which can help you lose weight if you eat them.
They are also high in tartaric acid, which is fermented by bacteria in the colon and helps to enhance bowel function, this dried fruit is also considered a prebiotic.
Improves Bone Health
These dried grapes are high in calcium, which is an important mineral for bone tissue, and can be a healthy addition to the diet to promote and maintain bone and tooth health. They inhibit the development of osteoporosis in this way, in addition to keeping bones robust.
Raisins also include boron, a trace element that aids in the absorption of calcium, magnesium, phosphorus, and vitamin D, all of which are important for the bone system as well as the nervous system. As a result, the boron in raisins may aid in the prevention of arthritis, as evidenced by research indicating that people with osteoarthritis had extremely low amounts of this trace element.
Fights Free Radicals
High in antioxidants including flavonoids, phenols, and polyphenols, which help to minimize oxidative stress, scavenge free radicals, and protect cells from damage. As a result, raisins can help in the prevention of chronic diseases such as heart disease and cancer.
Raisins are a rich source of iron because they help the body’s cells transport oxygen and promote the development of red blood cells, preventing anemia from iron deficiency.
Improves Heart Health
Raisin fibers have the capacity to minimize bad cholesterol absorption in the intestine, allowing for better control of cholesterol and triglyceride levels in the blood and reducing fat deposition in blood vessels. Raisins are also beneficial for lowering the risk of cardiovascular disease since they are antioxidants and minimize the danger of cell damage.
Nutritional Value of Raisins in Pregnancy
Raisins are very high in nutrients and provide the expectant mother with the required nourishment. Raisins provide the following nutrients.
Iron – With its help, anemia and oxygen starvation of the fetus can be prevented. Low hemoglobin is a common problem in pregnant women. And with the help of raisins, it can be easily removed.
Nicotinic and folic acid – Doctors often additionally prescribe them as prophylaxis of possible neural tube pathologies and for the correct positioning of the major organs and systems.
Biotin – Pregnancy often causes a deficiency in vitamin B7(Biotin), so make sure you’re eating plenty of biotin-rich foods. Biotin also improves blood circulation.
Pantothenic acid This is one of the fundamental vitamins among all the B vitamins, since it is involved in the metabolism of fats, carbohydrates, and proteins, and is necessary for the proper functioning of the intestines and the nervous system.
Vitamin C. Ascorbic acid performs a large number of functions in the body. It helps the absorption of iron, catalyzes blood clotting, strengthens the immune system in the fight against bacterial and viral infections. One of the properties of this vitamin is that it prevents the formation of stretch marks.
How to Choose the Best Raisins
Grapes need to be dried in a natural atmosphere to retain all the nutrients. More than 90% of all raisins sold in the market or supermarket have been treated with Sulphur or preservatives, which increases their shelf life and improves their appearance.
Light grape kinds should turn deep brown when dried naturally, whereas dark grape varieties should turn black with a blue hue. If you happen to come across natural golden raisins on a retail shelf, be aware that it has been fumigated with Sulphur dioxide.
This is a harmful carcinogen that should not be consumed by pregnant women. Yes, and it is generally recommended that everyone avoid such chemicals because it contributes to the development of chronic diseases, including cancer.
How to Eat Raisins During Pregnancy?
Most pharmaceutical drugs should be avoided by the expecting mother. However, if you’re suffering from seasonal colds or a general lack of energy, raisins can help. Here are a few recipes for making it:
Pour 40 grams of raisins into a cup of warm water and let them soak for an hour. Pour water over the softened berries and wash them with a glass of warm milk before eating. This is really beneficial to the immune system.
You can make a decoction out of dried grapes to help you get rid of constipation. To make this, you’ll need 100 grams of pure berries, which you’ll pour into 200 ml of water and boil for 3-4 minutes. Half an hour before eating, drink the mixture.
You may make a natural energy bar by combining raisins, prunes, and dried apricots. It is important to measure out equal amounts of dried fruits, blend them in a blender, and store them in a glass jar. Honey or walnuts can be added if desired. The resulting combination is a vitamin combo that can be used to store sweets as well as to saturate the body with nutrients.
These are some of the benefits of taking raisins in pregnancy. Add them to your pregnancy diet and remember that dried fruits such as almonds, walnuts or raisins are essential for a healthy diet during pregnancy.