We should eat regularly, but we avoid it. They help with healthy bones, smooth skin and fatigue

Raisins are nothing more than dried grapes. Where do raisins come from? Their history goes back thousands of years – according to historical sources dried grapes were already known in ancient Egypt and Greece. The first specialists in their production were the Phoenicians and Armenians, who exported them to many corners of the world. Today they are the largest producers of raisins Türkiye, USA (mainly California), Iran, Greece and Australia.

Exists many varieties of raisins that differ in color, taste and method of production. The most popular ones include:

• sultana raisins – small, sweet, seedless, often light brown or golden,
• Corinthian raisins (corinths) – dark, small, intensely sweet, mainly from Greece,
• Thompson raisins – large, dark, seedless, mainly from the USA,
• golden jumbo raisins – light, amber, larger than sultanas, often used in cakes and desserts,
• Chilean raisins (jumbo and golden jumbo) – very large and sweet, often eaten as a snack.

Raisins are a rich source of nutrients such as:

• fiber – improves digestion and helps regulate intestinal function,
• calcium and boron – support bone health, which is why raisins are especially recommended for older people and postmenopausal women,
• iron – prevents anemia and supports the production of red blood cells,
• potassium – helps regulate blood pressure and supports the heart,
• antioxidants – protect the body against free radicals and delay the aging process.

Who should avoid raisins? People with diabetes should consume raisins in limited amountsbecause they have a relatively high glycemic index. People on a low-histamine diet should also avoid them.

How many raisins can you eat a day? The recommended daily portion of raisins is approximately 40-50 gwhich is about a handful. This is enough to reap the health benefits, but don’t overdo it with sugar.

Raisins are a versatile culinary ingredient that can be used in many dishes:

• breakfasts – go great with oatmeal, muesli and yogurt,
• desserts – a perfect addition to cakes, muffins, bars and ice cream,
• savory dishes – they can be added to meat (e.g. Moroccan dishes with lamb), rice, curry and salads,
• bread and rolls – raisins are a popular addition to bread, e.g. challah or buns,
• snacks – they can be eaten alone or combined with nuts.

Raisins are a healthy, natural snack, an alternative to fattening sweets and others that only provide “empty calories”. If you include them in your diet, it will certainly become not only tasty, but also valuable.

Sources: Terazgotuje.pl