Sultanas are packed with energy from natural sugars, fiber for digestion, and minerals like potassium and iron, offering benefits like improved gut health, blood sugar control (due to low GI), and antioxidant protection from polyphenols, supporting heart health and potentially boosting mood and immunity, though they are concentrated in sugar and lower in vitamins C & K than fresh grapes.
SULTANAS – Health Benefits
The phenols in the sultana have shown to have high levels of antioxidant activity. These antioxidants go on to protect the body from “free radicals”, a harmful body that can lead to cell damage, clogging of arteries or even some forms of cancers.
A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth. Fruit and vegetables in convenience foods, such as ready meals and shop-bought pasta sauces, soups and puddings.
Raisins can be a nutritious snack for pregnant women. They offer a vast range of minerals like folate, iron, and fibre. However, just like any other food, they also need to be consumed in moderation to avoid an excess of calories and sugar.
Sesame seeds also tend to excite uterine muscles thereby causing contractions which may lead to abortion. So it would be an intelligent step to avoid intake of these. Other dry fruits like raisins, dates, almonds, walnuts, pistachios are safe to consume in a moderate amount.
Stomach discomfort. Fiber is good for you. But too much fiber, from any source, can cause digestive issues such as gas, bloating, and cramps. Also, raisins are one of the foods that can cause gassiness in some people with irritable bowel syndrome.
Watermelon can help reduce your body fat and waist circumference due to its high water content. Watermelon is also rich in vitamins A and C, which can help with skin health and metabolism.
This promotes fullness and as such, sultanas could be valuable for weight management. Sultanas are naturally low-G.I., which means they don't cause a blood sugar spike when eaten. The high fibre content of sultanas means they can promote healthy bowel function.
The 5 A Day campaign is based on advice from the World Health Organization (WHO), which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some types of cancer.
Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. Both types of potatoes are rich in fiber, carbs, and vitamins B6 and C. White potatoes are higher in potassium, whereas sweet potatoes contain more vitamin A.
Look for nutritious ready-to-eat snacks at convenience stores and gas stations, such as:
Dried fruits also have heart-healthy properties, as sultanas and raisins contain resveratrol, which is a polyphenol antioxidant thought to be associated with good heart health. Their soluble fibre content also helps to lower cholesterol by binding in the gut.
They May Boost Skin Health
The antioxidants in raisins may support skin health in the following ways: Collagen production: Raisins are rich in polyphenols, which may stimulate collagen production. 16 Collagen is essential for skin elasticity, hydration, and skin structure.
What to eat to get a flat stomach in just 3 days
Have a look at these best fruits for weight loss at night:
Foods rich in protein, like lean meats, eggs and legumes, as well as fiber-rich foods, such as fruits, vegetables and whole grains, can help boost your metabolism.
What are the healthiest fruits?
Iceberg lettuce, cucumbers, celery, zucchini, bananas, grapes, tomatoes, beets, and apples are relatively low in essential nutrients. For better nutrition, consider incorporating more nutrient-dense produce like leafy greens and berries into your diet.
The Dirty Dozen: Most Heavily Sprayed Foods
But some dried fruits (such as raisins, dates, and prunes) can cause gas and bloating. The concentrated sugar and fiber in these foods help to feed your colon, according to MedlinePlus.
Try eating:
The study found that raisin consumers had significantly higher daily intakes of dietary fiber (22.9%), potassium (16%) and magnesium (11.6%), and lower intakes of added sugar (−19.1%), monounsaturated fat (−9.2%) and total fat (−5.1%) compared to non-consumers.