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Health Benefits Of “Nature’s Candy”- Raisins


This Tuesday, April 30th, is National Raisin Day, so it’s a great time to talk about the many health benefits of the dried fruit! When it comes to raisins, most people have a strong opinion on if they love them or hate them, but there’s no denying that they are a healthy alternative to candy and other sweets. Continue reading to learn about the many benefits of “nature’s candy!”

Dried Grapes

Raisins are grapes that have been dried in the sun or a food dehydrator. Like most dried fruits, raisins aren’t entirely healthy, but they are a good snack choice when you are craving something sweet. Raisins are naturally sweet and high in sugar and calories, so it’s important to be mindful of how much you eat in one sitting. You can easily find single-serving boxes of raisins that are 100 calories and are the perfect amount for a sweet treat.


While raisins aren’t low-calorie or low-sugar, they have plenty of other health benefits that make them a smart snack choice! One-half cup of the fruit will give you more than three grams of fiber, which is about 10-24% of your daily needs, depending on your age. Fiber is a crucial part of our diets, as it helps aid in digestion and keeps you full for longer.


Raisins are also a great source of iron, as a one-half cup contains about 7% of the recommended daily amount for women and 16% for men. Iron is very important for making red blood cells and helping them carry oxygen to the cells in your body. A diet with plenty of iron is crucial for preventing iron-deficiency anemia.


Raisins are an excellent source of the nutrients called phytonutrients, which are considered antioxidants. Antioxidants are very beneficial for our bodies, as they help to remove free radicals that can lead to cancer or heart disease.


Lastly, raisins have a good amount of calcium per serving, which is essential for healthy bones and teeth. Raisins are a great snack choice for all ages, but especially for young women, as the calcium helps to prevent the development of osteoporosis.

Celebrate National Raisin Day this Tuesday with a bowl of Raisin Bran, a salad topped with fruit and raisins, or even by eating a delicious oatmeal raisin cookie!

Live a Healthy Lifestyle with Hearn Kirkwood

Hearn Kirkwood is a private Food Service Distributor that specializes in produce, meat, poultry, dairy, and fresh seafood in the Baltimore, Washington, and Virginia area. We have been servicing our valued customers for over 70 years, and we are dedicated to providing all of our customers with the freshest and tastiest products available at competitive prices (and delivered with unparalleled customer service). For more information, give us a call (410) 712-6000 or visit us online and on Facebook, Twitter,and LinkedIn!