Raisins: uses and nutritional benefits

The vine is a small tree belonging to the Vitaceae family. It is widely cultivated for its fruit: the Grape. After harvesting, the grapes can be dried. The drying process concentrates its flavors and nutrients. This nutrient concentration increases the health benefits: antioxidant, anti-inflammatory, anti-fatigue, anti-hypertensive, etc. Moreover, raisins are interesting for athletes. Indeed, rich in potassium and carbohydrates, they fight against muscle cramps and stimulate the formation of glycogen. They are much more than just dried fruits for sportsmen. Indeed, they are of great interest to contribute to the vitamin B9 needs of pregnant and breastfeeding women. Latin name : Vitis vinifera L. Botanical family : Vitaceae. Part used : Fruit.

Recommended consumption

Raisin is a dry fruit. It therefore contains more sugar than a fresh Raisin, the recommendations of daily consumption are defined. In classic cure or for pleasure, a portion of Raisin is estimated between 20 and 30 g per day, which represents three handfuls of Sultana Grape or Thompson Grape, or two handfuls of Green Grape.

In what form?

To make the most of their benefits, you can use them :

  • Whole
At what time of day?

We advise you to use them during the following meal(s) to take full advantage of their benefits:

  • Breakfast
  • Lunch
  • Snacks
  • Dinner
What modes of use?

You can incorporate them into the following preparations to make them easier to take:

  • Salad
  • Dessert
  • Yoghurt, dairy
  • Dish
  • Only
  • Mixed with other dried fruits
  • Muesli

Health Nutrition Benefits

25g of Raisins contain a significant portion of the Population Nutritional Reference (PNR) for the following nutrients Potassium and Vitamin B9. They also contain, to a lesser extent, Selenium, Copper, Fiber and Vitamin K.

As such, Raisins can complement your healthy and varied diet.


Due to their phenolic components, micronutrients and fiber, raisins can improve cardiovascular health parameters. Indeed, they increase the antioxidant capacity of plasma and lower cholesterol levels. Therefore, Raisins contribute to prevent the harmful effects of oxidative stress, to be integrated within a varied and balanced diet.

Cardiac system

Raisins protect the heart, because they limit the risks of high blood pressure. High blood pressure increases the workload of the heart, which, in the long run, "tires" it.

Muscles and joints

Rich in potassium, Raisins are ideal to fight against cramps and other disorders of muscle contraction. Potassium is necessary for the transmission of the nerve impulse: the precursor signal of the muscular contraction.

Digestive system

A diet that does not provide enough fiber promotes constipation. Bringing a few Raisins during the day, increases the intake of fiber. Raisins prevent and fight against digestive transit disorders (see our guide on constipation and diet).

Nervous system, well-being

Sluggishness? Choose raisins to stimulate and wake up your body. Mostly composed of sugar, they bring energy to the body. Also, their high vitamin B9 content helps reduce fatigue and prevents pseudo-depression (caused by vitamin B9 deficiency). Finally, they restore the normal functioning of the nervous system by providing copper and potassium.

Immune system

Raisins contain micronutrients known as immunomodulants, such as copper, selenium and vitamin B9. As part of a balanced diet, Raisins strengthen the immune system.

Circulatory system

Raisins help prevent vitamin B9 deficiency anemia (see our Macrocytic Anemia and Diet guide). In addition, they participate in the mobilization of iron to form red blood cells by contributing to copper intakes. Indeed, copper participates in the transport of iron in the blood. On another level, raisins provide vitamin K. This vitamin is essential for blood coagulation.

Pregnancy and postpartum

Raisins help prevent birth defects caused by vitamin B9 deficiency.

Nutritional properties

Main properties

  • Contributing to energy metabolism (copper, carbohydrate): Raisins have carbohydrate energy. Over 90% of the energy intake of Raisins is represented by carbohydrates. These macronutrients are used to produce energy, which allows the cells to function. In addition, copper, also available in Raisins, contributes to energy metabolism.
  • Anti-hypertensive (potassium, sodium): naturally rich in potassium and low in sodium, Raisins help balance blood pressure.
  • Hypocholesterolemic (fiber): fiber reduces the absorption of nutrients, such as cholesterol. Thus, Raisins moderate the absorption of cholesterol. In addition, they are low in saturated fatty acids. In excess, saturated fatty acids increase cholesterol levels.
  • Antioxidant (copper, selenium, polyphenol): raisins are carriers of many polyphenols, selenium and copper. The antioxidant capacity of Raisins is high, since their ORAC scores is 4188 ┬Ámol TE/100 g.
  • Cardiovascular protector (fiber, polyphenol, vitamin B9, copper, selenium): raisins protect against atherosclerosis through its lipid-lowering, antioxidant and anti-inflammatory powers.
  • Glycemic control (fiber): Raisins have a low to moderate glycemic index, so eating them decreases glycemic and insulin responses.
  • Dental Protector: Raisins may be beneficial for oral health. They reportedly have antimicrobial phytochemicals that inhibit the growth of oral bacteria associated with dental disease.

Secondary properties

  • Musculotropic antispasmodic (potassium): rich in potassium, Raisins modulate muscle contraction. Effectively, the body uses potassium to propagate nerve impulses: the signal for muscles to contract.
  • Laxative (fiber): Raisins are rich in fiber. Fiber increases fecal volume which stimulates intestinal transit.
  • Antidepressant (vitamin B9): raisins contribute to vitamin B9 intake. Vitamin B9 deficiency results in pseudo-depression.
  • Anti-fatigue (vitamin B9): thanks to vitamin B9, Raisins reduce fatigue.
  • Immunomodulating (copper, selenium, vitamin B9): Raisins contain three nutrients known as immunomulants: copper, selenium and vitamin B9. By their high concentrations, Raisins promote the proper functioning of the immune system.
  • Anti-inflammatory (vitamin B9): raisins carry a non-negligible content of vitamin B9. The latter participates in the neutrality of homocysteine: a pro-inflammatory amino acid.
  • Nerve Balancer (copper, potassium): rich in potassium and copper, Raisins participate in the normal functioning of the nervous system. Potassium is the mineral of nerve information conduction. As for copper, it participates in the formation of neurotransmitters, molecules responsible for transmitting information between two neurons.
  • Anti-anemic (copper, vitamin B9): raisins fight against anemia. The copper they contain participates in the transport of iron. Iron is involved in the making of red blood cells. Like vitamin B9, which is also found in high concentration in raisins.
  • Participating in the development of the nervous system (fetus) (vitamin B9): raisins are the richest dried fruits in vitamin B9. Vitamin B9 is essential for the conception of the nervous system of the fetus.

Nutritional values

*Recommended Daily Allowance

To know more about the plant : The Vine

The vine is a shrub belonging to the Vitaceae family. It is characterized by a woody stem called sarment and tendrils that allow it to hang. Thanks to the tendrils, the vine climbs easily to vertical supports: a characteristic of lianas. The leaves of the vine have five lobes. The flowers are greenish and grow in clusters. After fertilization, the fruits appear: the grapes.

Thompson grape, Sultana grape or Green grape?

At The company of the senses, we offer three varieties of raisins. These three varieties have almost the same nutritional properties. So, if you have to choose only one, select it according to your taste preferences:

  • Thompson: a typical Grape flavor, mild and sweet taste, crunchier texture.
  • Sultana: a typical Grape flavor, a more straightforward and sweet taste, a soft texture.
  • Green: a typical Grape flavor, a sweet, slightly tart taste, a soft texture.
Organic Thompson grapes...

25 notes

See the product