The vine is a small tree belonging to the Vitaceae family. It is widely cultivated for its fruit: grapes. After harvest, the grapes can be dried. Drying concentrates its flavors and nutrients. This nutrient concentrate increases health benefits: antioxidant, anti-inflammatory, anti-fatigue, anti-hypertensive, etc. In addition, 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 athletes. Indeed, they are of great interest in contributing to the vitamin B9 needs of pregnant and breastfeeding women. Latin name: Vitis vinifera L. Botanical family: Vitaceae. Part used: Fruit.
This article was updated on 21/09/2023Raisin is a dried fruit. It therefore contains more sugar than a fresh grape, the daily consumption recommendations are defined. As a classic treatment or for pleasure, a portion of raisin is estimated between 20 and 30 g per day, which represents three handfuls of Sultanine Raisin or Thompson Raisin, or two handfuls of Green Grape.
To make the most of their benefits, you can use them:
We advise you to use them during the following meal(s) to make the most of their benefits:
You can include them in the following preparations to make them easier to take:
25 g of raisins contain a significant portion of the Nutritional References for the Population (RNP) of the following nutrients: Potassium and Vitamin B9. They also contain, to a lesser extent, Selenium, of Copper, Fibers 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. In fact, they increase the antioxidant capacity of plasma and lower cholesterol levels. As a result, raisins help prevent the harmful effects of oxidative stress, to be integrated into a varied and balanced diet.
Raisins protect the heart, because they limit the risk of high blood pressure. High blood pressure increases the work of the heart, which, in the long term, “fatigues” it.
Rich in potassium, raisins are ideal for fighting cramps and other muscle contraction disorders. Potassium is necessary for the transmission of nerve impulses: the precursor signal to muscle contraction.
A diet that does not provide enough fiber promotes constipation. Bringing a few raisins during the day increases fiber intake. Raisins prevent and fight against digestive transit disorders (see our guide on constipation and diet).
Slack? Focus on raisins to stimulate and wake up the body. Mainly composed of sugar, they provide energy to the body. Also, their high levels of vitamin B9 contribute to the reduction of fatigue and prevent pseudo-depression (caused by vitamin B9 deficiency). Finally, they restore the normal functioning of the nervous system through the supply of copper and potassium.
Raisins contain so-called immunomodulating micronutrients, such as copper, selenium and vitamin B9. As part of a balanced diet, raisins strengthen the immune system.
Raisins contribute to the prevention of anemia due to vitamin B9 deficiency (see our guide macrocytic anemia and diet). In addition, they participate in the mobilization of iron to form red blood cells, contributing to copper intake. Indeed, copper participates in the transport of iron in the blood. On another level, raisins provide vitamin K. This vitamin is essential for blood clotting.
Raisins help prevent congenital anomalies caused by vitamin B9 deficiency.
Contributing to energy metabolism (copper, carbohydrate): Raisins have carbohydrate energy. More than 90% of the energy intake of raisins is represented by carbohydrates. These macronutrients are used to produce energy, which allows 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 vectors of numerous polyphenols, selenium and copper. The antioxidant capacity of raisins is high, since their ORAC score is 4188 µmol TE/100 g.
Cardiovascular protector (fiber, polyphenol, vitamin B9, copper, selenium): raisins protect against atherosclerosis through their hypolipidemic, antioxidant and anti-inflammatory powers.
Blood sugar control (fiber): Raisins have a low to moderate glycemic index, so their consumption reduces glycemic and insulinemic responses.
Dental protector : Raisins can be beneficial for oral health. They are believed to possess antimicrobial phytochemicals that inhibit the growth of oral bacteria associated with dental disease.
Musculotropic antispasmodic (potassium): rich in potassium, raisins modulate muscle contraction. Indeed, the body uses potassium to propagate nerve impulses: the signal allowing the 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. A 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 so-called immunomulating nutrients: copper, selenium and vitamin B9. Through their high concentrations, raisins promote the proper functioning of the immune system.
Anti-inflammatory (vitamin B9): Raisins carry a significant content of vitamin B9. The latter participates in the neutrality of homocysteine: a pro-inflammatory amino acid.
Nervous rebalancing (copper, potassium): rich in potassium and copper, raisins contribute to the normal functioning of the nervous system. Potassium is the mineral for the conduction of nervous information. 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 participates in the production 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 dried fruits richest in vitamin B9. Vitamin B9 is essential for the conception of the nervous system of the fetus.
Nutritional elements | per 100g | for 25g | % of RDA* per 100 g | % of RDA* for 25 g |
Energy (Kcal) | 321 | 80 | 16 | 4 |
Energy (Kj) | 1360 | 340 | 16 | 4 |
Lipids (g) | 0.9 | 0.22 | 1 | 0 |
Saturated fatty acids (g) | 0.31 | 0.07 | 2 | 0 |
Monounsaturated fatty acids (g) | 0.34 | 0.08 | ||
Polyunsaturated fatty acids (g) | 0.18 | 0.04 | ||
Carbohydrates (g) | 73.2 | 18.3 | 28 | 7 |
Including sugars (g) | 70.3 | 17.57 | 778 | 20 |
Including starch (g) | 0.5 | 0.12 | ||
Dietary fiber (g) | 4.2 | 0.75 | ||
Protein (g) | 3 | 0.75 | 6 | 2 |
Salt (g) | 0.01 | 0 | 0 | 0 |
Vitamin A (µg) | 5 | 1.25 | 1 | 0 |
Vitamin B1 (mg) | 0.07 | 0.01 | 7 | 2 |
Vitamin B2 (mg) | 0.01 | 0 | 1 | 0 |
Vitamin B3 (mg) | 0.53 | 0.13 | 3 | 1 |
Vitamin B5 (mg) | 0.08 | 0.02 | 1 | 0 |
Vitamin B6 (mg) | 0.06 | 0.01 | 4 | 1 |
Vitamin B9 (µg) | 82 | 20.5 | 41 | 10 |
Vitamin B12 (µg) | 0 | 0 | 0 | 0 |
Vitamin C (mg) | 0.5 | 0.12 | 1 | 0 |
Vitamin D (µg) | 0.25 | 0.06 | 5 | 1 |
Vitamin E (mg) | 1.67 | 0.41 | 14 | 3 |
Vitamin K (µg) | 12.6 | 3.15 | 17 | 4 |
Calcium (mg) | 54 | 13.5 | 17 | 4 |
Chloride (mg) | 20 | 5 | 7 | 2 |
Copper (mg) | 0.38 | 0.09 | 38 | 9 |
Iron (mg) | 1.7 | 0.42 | 12 | 3 |
Iodine (µg) | 20 | 5 | 13 | 3 |
Magnesium (mg) | 35 | 8.75 | 9 | 2 |
Manganese (mg) | 0.28 | 0.07 | 14 | 4 |
Phosphorus (mg) | 82 | 20.5 | 12 | 3 |
Potassium (mg) | 960 | 240 | 48 | 12 |
Selenium (µg) | 20 | 5 | 36 | 9 |
Zinc (mg) | 0.24 | 0.06 | 2 | 1 |
The vine is a shrub belonging to the Vitaceae family. It is characterized by a woody stem called a branch and tendrils that allow it to cling. Thanks to the tendrils, the vine easily climbs vertical supports: a characteristic of liana plants. The leaves of vines have five lobes. The flowers are greenish and grow in clusters. After fertilization, the fruits appear: grapes.
At Compagnie des Sens, we offer three varieties of raisins. These three varieties have almost the same nutritional properties. So, if you had to choose just one, select it based on your taste preferences:
Thompson : a typical grape flavor, a mild and sweet taste, a crunchier texture.
Sultanine : a typical grape flavor, a more distinct and sweet taste, a soft texture.
Green : a typical grape flavor, a sweet, slightly tangy taste, a soft texture.
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Publication: Olmo-Cunillera, A.; Escobar-Avello, D.; Pérez, AJ; Marhuenda-Muñoz, M.; Lamuela-Raventós, RM; Vallverdú-Queralt, A. Is Eating Grapes Healthy? Nutrients 2020, 12, 54. https://doi.org/10.3390/nu12010054
Work : Pouyat-Leclère, J. (2013). Guide to Antioxidant Foods. Thierry Souccar Editions & La Nutrition.fr
Website : Vine - Definition and Explanations. (nd). Techno-Science.net. https://www.techno-science.net/glossaire-definition/Vigne.html#:%7E:text=The%20vines%20are%20of%20vines,chemical%20content. . . ).
Website : The grape. (nd). Fresh fruits and vegetables — Interfel. https://www.lesfruitsetlegumesfrais.com/fruits-legumes/fruits-de-plantes-grimpantes/Raisin/choisir-le-Raisin