BoronRaisins have one of the highest concentrations of boron in the Western diet, with 2.2 mg per 100 grams. Boron is a trace element that’s important for keeping your bones and joints healthy. Some research suggests that boron could play a role in treating osteoporosis, or bone loss commonly associated with age.
FiberThe average adult needs between 25 and 38 grams of fiber each day, according to Institute of Medicine. However, most people get much less than that. Dietary fiber is an essential part of the human diet — it’s important for digestive health and so much more. One cup of raisins can contain as much as 6.1 grams of dietary fiber. Much of that is soluble fiber, which improves bowel regularity and can help control blood glucose and cholesterol levels.
PrebioticsRaisins also contain another form of dietary fiber known as prebiotics. These are compounds that can improve digestive health by stimulating the growth of “good bacteria” in the colon. Fructans and inulin are two such prebiotics, and both are found in raisins in high quantities.
AntioxidantsPolyphenols are important antioxidants that work to fight the damage caused by free radicals. Those found in the highest concentrations in raisins are quercetin and kaempferol. These compounds are believed to help prevent cardiovascular disease, and are said to help regulate blood sugar levels and promote a feeling of fullness. Because many nutrients are concentrated when the water of a fruit is removed, these antioxidants are found in higher amounts in raisins than in grapes.