Hello wonderful readers! Are you one of those people looking for a healthy source to gain weight? Gaining healthy weight can be a difficult task. There are numerous reasons why people who are trying to gain weight fail to do so. Some of these reasons include, stress, lifestyle, genetic factors, lack of consumption of proper amount of calories, etc. Major reason for people not being able to gain weight is that they have faster metabolism which means their bodies digest and burn calories faster than others making it difficult for them to gain weight.
Raisins are one of the best healthy sources of food available to gain weight. This yellow-brown coloured, crumbled dried grapes are wholesome, cheap, tasty and wildly available everywhere. In this blog, we will understand how raisins will help us in gaining weight, what are its benefits, its nutritional contents, and everything there is to know about the proper consumption of raisins for effective weight gain. All the necessary questions anyone might have about eating raisins for weight gain are answered in this blog, keep reading below to find out all about it.
What are the health benefits of eating raisins?
Following are the numerous health benefits of consuming raisins:
- Prevents anaemia: raisins have high levels of iron content which helps in prevention of anaemia. Along with iron, raisins include copper and other vitamins which help in the production of red blood cells that ease the transportation of oxygen throughout the body.
- Promotes digestion: Raisins are naturally high in fibre which helps in easing the digestion process, and preventing congestion. Regular consumption of raisins increases the beneficial bacteria in the gut and fastens the digestion process. An anti inflammatory compound called tartaric acid is found in raisins, and is said to have antitumor properties.
- Fights against cancer: To prevent the growth of cancerous cells in your body, one must start including raisins in their daily diet. Cellular strength is important and raisins are a great source of antioxidant components which helps in strengthening the body’s defences against free radicals and oxidative stress. The root cause of cancerous tumours, accelerated ageing and oxidative damage is cellular damage. Raisins help prevent that.
- Low risk of heart disease: consuming raisins decreases the chances of cardiovascular diseases by lowering blood pressures and blood sugar levels, according to a study. Since raisins are rich in potassium, they reduce the risk of getting strokes, heart attacks and blood vessel clogging.
- Protects eyes and skin health: since raisins contain antioxidant polyphenol, they help in protecting the cells of your eyes and skin. The risk of getting cataracts and age related macular generation is significantly reduced with the consumption of raisins. Eating raisins can help in keeping your skin youthful and can contribute in increasing the overall health of your skin.
What are the nutritional contents of raisins?
There are various different types of raisins available in the market. The determination of these different types of raisins is done through the level of processing of the grapes. Raisins usually do not contain preservatives or extra ingredients because they are inherently natural and undergo minimal processing. Although raisins are good for your health, many studies advise that they should be consumed in moderation due to their high calorie content.
Roughly a handful or 40 grams of raisins include the following:
- Calories: 108
- Protein: 1 gram
- Carbohydrates: 29 grams
- Fibre: 1 gram
- Sugar: 29 grams
- Iron: 0.76 mg
- Vitamin C: 0.92 mg
- Magnesium: 12.8 mg
- Potassium: 300 mg
- Sodium: 0.4 mg
These are the nutritional benefits of consuming raisins. This will help in understanding the consumption of nutrition with respect to quantity so that you all can make an informed decision.
Proper way of consuming raisins for weight gain:
Despite the fact that a great many people lean towards eating raw raisins, soaking them in water first builds their nutrient and supplement content. By overnight soaking in water, vitamins and minerals in raisins’ outer skin can be dissolved. As a result, the body quickly and easily absorbs the nutrients. Additionally, it boosts the amount of antioxidants already present. Your curd could also be set with raisins. According to some celebrity nutritionists, consuming curd and raisins in a bowl can strengthen your bones and joints, maintain healthy gums, and reduce intestinal inflammation.
There are various different ways to consume raisins by including them in your favourite everyday recipes of dishes. These dishes include, raisin oatmeal cookies, trail mixes, raisin and apple coleslaw, raisin and honey glazed chicken, various different salads, and sandwiches etc.
To find out if raisins are helping in weight or not, we have to understand the calorie intake of the same first. Raisins contain a lot of calories. 100 grams of raisins contain 299 calories, or nearly 15% of your daily caloric intake. Furthermore, they have a completion element of 1.6, implying that they are less filling per calorie and empower you to consume much more of them while nibbling.
Consuming raisins is associated with improved weight parameters and nutrient uptake, according to a study that was published in the Journal for Food and Nutrition Research. Consequently, you can use kishmish to gain weight and a variety of nutritious nutrients. Raisins can help you gain weight and achieve your calorie surplus goals. If you genuinely have any desire to consume the nutrients completely with no proof of adultery, make sure that you choose from the organic produce or variety.
How to make your own raisins at home?
Making raisins at home is very easy. Following are the steps you can take if you want to make your own raisins at home:
- Purchase some good quality of grapes
- Take out all the thick stems from it
- With the help of some cold water, wash them thoroughly
- Take a tray with holes or cracks for air circulation, place your grapes on them and set the tray full of grapes to dry outside in the sun
- Keep rotating the grapes so that they get uniform sun exposure everywhere
- Your own raisins at home would be ready in two or three days if you follow all these above steps
Tips to consider and possible side effects:
While raisins are a nutritious snack, there are a few things to keep in mind before eating them. Moderate consumption of raisins is required since they have a high sugar content. They also stick to your teeth, which, if not cleaned properly, can lead to tooth decay. Cleaning your teeth subsequent to eating raisins or some other sticky food is very important . Additionally, considering that some people may be allergic to raisins, it is essential to test for any reactions before regularly consuming them.
Usually if you consume raisins in moderation, it is considered to be safe and healthy. However, if someone consumes excessive amounts of raisins they are prone to experience some negative side effects. These side effects include- allergic reactions to skin, bloating, stomach cramps, and diarrhoea etc. It is important to consult a doctor if any of the above stated symptoms are observed by you after the consumption of raisins. If you observe any other side effects in your body stop eating raisins and consult your doctor immediately.
In conclusion, although incorporating raisins into your diet can help you achieve your weight gain goals, gaining weight can be difficult. Raisins are a healthy snack that gives numerous health advantages, including a high calorie and fibre content. In this blog, we analysed the nutritional value of raisins, its numerous health benefits, and the proper way of consumption for effective weight gaining. As a healthy snack, consuming raisins is good for your health and can help solve several physical problems.
Nevertheless, it is essential to consume raisins in moderation and to take into account any potential adverse effects or allergies. Give raisins a try if you’re having trouble losing weight and see if they can help you reach your goals.