The diet you choose to follow is crucial to your overall health, and setting an objective to lose weight doesn’t mean you can indulge in whatever you like. Although eating extra calories, even those that come from fast foods, frozen ice cream or various other “junk” — will cause weight gain and a healthy diet is a good method to add weight to your body while meeting your nutritional requirements. Raisins have a lot of health benefits and are quite high in calories, therefore they’re a good fit as part of a weight-loss diet.

Everything about Raisins Nutrition

wellhealthorganic.com:easy-way-to-gain-weight-know-how-raisins-can-help-in-weight-gain: The USDA recommends adults get 1 to 2 cups of fruit per day and raisins are an inexpensive, easy and portable food that can help you meet that requirement.

Raisins are grapes that have been dried and both offer the same nutrients, however the vitamins in raisins are much more concentrated. This is a great thing in terms of antioxidants, vitamins and minerals however, it’s not a good thing in the case of sugar.

Learn more about raisin nutritional facts, such as the calories of raisins, their minerals and vitamins, down below.

Raisins Nutrition Details

A half cup of raisins is one serving. A cup of raisins has:

• Calories: 217
• Total fat: 0.2 g
  • Fat saturated: 0.1 g
• Cholesterol: 0 mg
• Sodium: 18.8 mg
• Total carbs: 57.5 g
  • Fiber: 3.3 g
  • Sugars total: 47.3 g
• Protein: 2.4 g

Vitamins, Minerals and Other Micronutrients

• Copper: 22% Daily Value (DV)
• Potassium: 11% DV
• Manganese: 9% DV
• Iron: 7% DV
• Vitamin B2: 7% DV
• Vitamin B6: 7% DV
• Vitamin B1: 6% DV
• Magnesium: 6% DV
• Phosphorous: 6% DV

Tips How to Eat Raisins

Since raisins are rich in sugar, even though they’re natural, it is best to limit yourself to the portion size. Here’s how you can take a bite of raisins:

• Serve them as a topping to oatmeal, cereal or yogurt.
• Take them in before an exercise to get a boost in energy
• Serve them with salads, as in the recipe below. Lentil Raisin Spinach Salad
• Combine them with peanut butter and celery as in the recipe for this Nut-Butter Boat, for a nutritious snack
• Pop them in popcorn to give some flavor

Weight Gain, Calories and Raisins

At its most fundamental level the concept of weight gain is calories in and calories out. the calories that go out. In particular, you’ll have to consume 250-500 calories in addition to the calories you’re already taking in to keep your weight in check. The extra calories add up to 0.5 or 1 lb weight gain every week.

Raisins are a fairly concentrated source of calories, which means they could help you achieve your goals for calorie surplus. Half-cup of seeds-free regular or golden raisinsthat is not packed -provides 218 calories. If you ate a portion of raisins in addition to your usual meal plan and you’re close to achieving the 250-calorie goal regardless of any other modifications to your diet.

Healthful Benefits of Raisins

The most effective weight loss diets consist of nutritious food items, ensuring that you’re getting the nutrients that you require, such as vitamins and minerals as well as calories. A good source of some essential nutrients, raisins add nutritional value to the diet you follow.

Half-cup of raisins, regular or golden — provides 16 percent of your daily dose of potassium. Potassium helps to maintain the balance of electrolytes in your body, which is crucial for the well-being of your muscles and nerves. Potassium can also aid in cellular metabolism by assisting your cells process carbohydrates.

Raisins can also help you are getting enough copper in your diet for weight loss. Copper stimulates certain proteins, known as enzymes, which allow your cells to perform. Certain copper-dependent enzymes play an important part in the health of your brain and nervous system function. Meanwhile, other help to maintain the health of connective tissues. Half-cup of regular raisins provides 12 percent of copper’s daily value and an equivalent portion of golden raisins has 13 percent.

Although raisins are nutritious but they are not as healthy in one essential nutrient- protein. Half-cup of raisins has 58 grams of carbohydrates, but only three grams of protein. Protein is essential to everyone’s diet. Its amino acid content aids in tissue and cell repair helps boost your immune system and helps keep your connective tissue and skin healthy. It’s particularly important when you’re trying to build weight in a healthy way. This is because muscle building requires more protein since amino acids are required to build the new muscle tissue. In the end, athletes who train for strength require twice the amount of protein as sedentary individuals — 0.8 grams for every pound body weight as opposed to 0.4 grams for a pound for people who are not athletes -according to research from the University of California, Los Angeles. Be sure to eat healthy sources of protein — such as nonfat dairy lean meats, fish and lean meats eggs, beans, eggs, and nuts at other times to ensure that you’re achieving your daily protein requirements.

Use Raisins for Weight Gain

It is possible to increase the potential for weight gain from raisins by incorporating them into protein sources, so you’ll reap the nutritional benefits of the raisins, as well as the benefits of protein for muscle building throughout the day. Mix a few raisins into a cup that is nonfat Greek dairy products like cottage cheese or yogurt, or add small spoonfuls of raisins to enhance the natural sweetness of tuna and chicken salad sandwiches or wraps. Make use of protein powder instead of flour to create breads, muffins, raisin muffins and pancakes. You can also add raisins to morroccan-flavored chicken or curries to add nutrients, calories and flavor.All about Raisins Nutrition