These deliciously sweet little gems are not just for kids and hikers! Full of vitamin, minerals, and phenols they are nutritious snack that can easily be rotated into your diet.
Raisins are perfect to have in your purse/desk/car/bag for those low blood sugar emergencies and definitely a much better choice then that candy bar or junk food for those mid day snack attacks as they are cholesterol-free, low in sodium, high in fiber and totally fat-free. They are perfect little companions for those long flights, as they have no problem getting past TSA! And a study by Dr. Christine Wu at the University of Illinois College of Dentistry indicated that raisins reduced gum disease and tooth decay by neutralizing harmful oral bacteria…how many sweet snacks can say that?!
Raisins are a good source of calcium, magnesium, phosphorus, potassium, iron, fiber, thiamin, riboflavin, niacin, vitamin K, is one of the best sources of the trace mineral boron, and also provides a concentrated amount of polyphenolic phytonutrients.
The phenols found in fruit, like raisin, have repeatedly been show to have antioxidant activity and to help prevent oxygen-based damage to cells in the body. The flavonols (one type of phenol belonging to the flavonoid family) in raisins appear to be least affected by the grape-drying process, but raisins do contain fewer phenols than grapes since many of grape’s phenols are largely lost in the conversion of grapes to raisins. These phenols include the hydroxycinnamics (caftaric and coutaric acids), procyanidins, and flavan-3-ols.
Not often spotlighted in public health recommendations, Boron is a mineral that is critical to our health (especially for women). Boron is a trace mineral required to convert estrogen and vitamin D to their most active forms. It is vital for bone health (helps regulate absorption of calcium), Nerve Health (helps with magnesium absorption) and maintaining healthy joint function (great for arthritis). Other good/great sources of boron include apricots, avocado, apple, chickpeas, hazelnuts, plums/prunes, red kidney beans, grapes.
If you’re stressed magnesium is a great addition to your meal plan as a magnesium deficiency can trigger muscle tension, muscle soreness, muscle spasms, muscle cramps, and muscle fatigue. It’s vital for getting your nerves and muscles to relax. Magnesium also helps build strong bones and keeps your blood circulating smoothly. About two thirds of all magnesium in our body is found in our bones along with calcium and phosphorus. Magnesium and Calcium also team up to help regulate the body’s nerve and muscle tone. It also plays a role in metabolism of fats, carbs and protein. Over 300 different enzymes in the body require magnesium in order to function. (Many chemical reactions in the body involve the presence of an enzyme.) Other good/great sources of magnesium include swiss chard, spinach, pumpkin seeds, salmon, sesame seeds, kelp, basil, coriander seeds, greens (turnip, mustard, collards, etc), cucumber, broccoli, flaxseeds, black strap molasses.
We know calcium helps keep our bones strong, but did you know it is needed for blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, and cell membrane function? Good/great sources of calcium include low fat yogurt, sardines, sesame seeds, goat milk, spinach, greens (collards, turnip, mustard, etc), black strap molasses, thyme, cinnamon, kelp, swiss chard, romaine lettuce, dill.
One of the most abundant minerals in the body phosphorous is necessary for bone and teeth formation/health, digestion, helps kidneys excrete waste, protein formation, hormone balance, maintaining energy levels, cell repair, enzymatic chemical reactions, and nutrient utilization. Other good sources include nuts (almonds, cashews, brazil nuts, peanuts), beef, garlic, eggs, legumes and beans, Roe (flying fish roe, salmon roe, etc), sesame seeds, sunflower seeds, wheat germ, wheat bran, yogurt, chicken/poultry, dairy.
