Raisins
Raisins are made from dried, seedless grapes. This common snack food can also be used in puddings, cookies and as a topping in cereals. Raisins are quite high in iron content, with one cup containing nearly 6 mg. This fruit can lower blood pressure, keep the blood healthy and help improve digestion.
Overview
Raisins are the shape and size of small pebbles. They have wrinkled skins and a chewy flesh that is filled with a sugary sweetness. Grapes can be dehydrated to become raisins using three different methods: sun dried, artificially dried, and treated with sulfur dioxide (golden raisins).
Some of the most popular types of raisins include Malaga, Monukka, muscat, Zante currant, sultana and Thompson seedless. While the color can vary, most are a deep brown.
History
A safe guess for the origin of raisins is that some humans found them when the grapes had been accidentally dried out by the sun. It probably took several hundred years before people finally figured out which of the 8,000 varieties of the known grapes would eventually produce the best raisins.
The process of growing and selecting grapes dates back to the ancient Phoenicians and Armenians. The vineyards which were started in Spain and Greece by the Phoenicians in what is now Iraq, Turkey and Iran by the Armenians had a perfect growing climate for grapes (and raisins).
In ancient Rome, raisins were used as barter currency, given as prizes in sporting events and were displayed in places of worship.
Since the 19th century, grapes have flourished in the New World (particularly in California and Mexico). After searching for the ideal area in California, it was discovered San Diego was not ideal for growing raisins. However, the San Joaquin Valley has lots of sunshine, a hot growing season and a good water supply thanks to the Sierra Nevada mountain range. Because this area is one of the most fertile valleys in the world, the San Joaquin Valley is now the center of the raisin industry in California.
Other leading producers of raisins in the world include Greece, Iran, Chile, Turkey and Australia.
Nutritional Information
Raisins provide the trace mineral boron. This fruit also contains antioxidants, vitamins B1 and B6 and is a good source of dietary fiber. A 100-gram serving (about 2/3 cups) is approximately 299 calories, 0.5 grams of fat, 3.1 grams of protein, 79.2 grams of carbohydrate, 59.2 grams of natural sugars, 1.9 grams of iron and 749 grams of potassium.
Health Benefits
Like prunes, raisins are frequently suggested to promote bowel regularity due to their high fiber content. Raisins recently were found to be a good substitute for the preservative sodium nitrite, which breaks down into cancer-causing chemicals known as nitrosamines during the digestive process. Ground-up raisins are an excellent substitute for this preservative used in lunch meats, ham, beef jerky and bacon and are known to inhibit bacterial growth. Raisins also have lots of fiber and are high in antioxidants.
Some studies have suggested raisins can help lower blood pressure and cholesterol and can even aid in keeping blood and digestion healthy. Raisins are quite high in potassium, which has been found to be beneficial in helping to lower blood pressure.
For people who eat little or no red meat, raisins are a very good source for iron.
Safety
Grapes are among the foods on which pesticide residues can commonly be found, so organic raisins are a good choice. Raisins contain small amounts of oxalates. People with a history of calcium oxalate-containing kidney stones should avoid or limit their consumption of raisins.
Selecting and Storing
Raisins should be purchased in bulk or in transparent containers so the quality can be checked to ensure they are undamaged and moist. When raisins are purchased in a sealed container and are not visible for inspection, be sure the container is tightly sealed.
Raisins can be stored in the refrigerator to extend their freshness and keep them moist. Single-serving boxes can also be stored in the refrigerator.
Serving Ideas for Raisins
Fresh raisins and those that have been stored properly require no special attention before eating them or using in a recipe. Dried-out raisins can be placed in a bowl and covered with a small amount of hot water for a few minutes (the liquid can even be used in the recipe). Raisins which are stuck together can be "unstuck" by heating them in a 275 degree F. oven for a few minutes on a cookie sheet.
Some ideas for using raisins include:
- Add raisins to homemade granola or sprinkle over hot and cold cereals.
- Add raisins to almost any baked goods, including cookies, muffins and bread.
- The sweetness and texture of raisins make a great addition to poultry stuffing.
- Mix raisins with nuts for a homemade trail mix.
- Soak raisins and other dried fruits in water to make a compote. The compote can be used on top of grilled chicken or on top of plain yogurt.
References
- Holford, P.(2004). The optimum nutrition bible. London : Piatkus
- Holford, P & Lawson, S. (2008). Optimum Nutrition Made Easy How to achieve optimum health. London : Piatkus
- Murray, M.T. et al.(2005). Encyclopedia of healing foods. London : Piatkus
- Yeager, S. & Prevention Health Books. (1998). The doctors book of food remedies : the newest discoveries in the power of food to cure and prevent health problems from aging and diabetes to ulcers and yeast infections. [Emmaus, Pa.] : Rodale
Posted in Raisins
Ask a Question Or Join a Discussion
