Raisins

aisins, like other dried fruits, are often overlooked as a produce pick because they are higher in calories than fresh fruits. While it’s true that the drying process removes the water and concentrates the calories, the nutrients and fiber also become concentrated.

As you probably know, raisins are dried grapes and, like grapes, grape juice and wine, raisins are high in antioxidants. When compared gram-for-gram to other fruits, USDA researchers found that raisins have the second highest antioxidant ranking out of 20 common fruits or vegetables – even more than blueberries, blackberries and raspberries! Prunes, another dried fruit that is a produce outcast, are the only other fruits ranked higher than raisins in antioxidant capacity. Raisins contain phytonutrients, such as oleanolic acid, that inhibit the growth of certain harmful bacteria in the mouth, thereby helping to protect teeth and gums from decay and inflammation, and also contain other antioxidants that help protect the heart and possibly the colon. Vitamin B6, iron, potassium, magnesium, boron and thiamin can also be found in raisins.

A serving of raisins is 1/4 cup, which contains 120 calories, 2 grams of fiber and 10% of your Daily Value for potassium. If portion control is difficult for you, you can often find raisins in little individual boxes that can aid in serving size restraint.

You have several choices when selecting raisins at Gelson’s. Most raisins are made from green Thompson grapes, but some are made from red grapes that have more antioxidants, including resveratrol (which is found in red wine). Sunsweet jumbo red raisins, Sun-Maid Zante currants and Pavich Organic flame jumbo raisins in the red canister are made from red grapes. We also carry organic varieties and golden varieties, which are made from green grapes that have sulfur dioxide added to preserve their color. Whichever variety you settle on, make sure they are plump and moist. Squeeze or shake the package to see if the raisins are soft. It is best to store opened packages of raisins in the refrigerator to help extend their shelf life for up to a year and prevent further drying and sugar crystallization. You can transfer raisins to a glass jar or zipper bag if the container they come in is not airtight. Freezing also works well if you plan to keep raisins for more than a year.

If raisins dry out, you can easily plump them back up by either soaking them in a little bit of hot water or steaming them for five minutes. If a recipe calls for chopped raisins, grease the blade of your knife with a little canola oil to prevent them from sticking. Raisins make a great snack on their own or mixed with other dried fruit or even nuts. Add interest to savory dishes such as rice, stuffing, vegetables and sauces for meat, poultry and fish using plumped up raisins. Besides water, fruit juices, wine or liqueur can be used to create more complex flavor in soaked raisins. Try pairing these with plain yogurt, rice pudding or cottage cheese. This month, try my recipe for Muesli Snack Bars.

More Vitamin D Benefits

he evidence for vitamin D’s potential health benefits keeps growing. We already know that the “sunshine vitamin” is important for the prevention of certain cancers, heart disease, autoimmune diseases and osteomalacia (softening of the bones). In a recent study, however, researchers have also found a link between vitamin D levels and blood pressure.

The study, which was published in the American Journal of Hypertension, looked at the blood pressure and vitamin D status of over 12,000 individuals. Vitamin D levels were inversely associated with blood pressure readings, meaning that the lower an individual’s vitamin D, the higher their blood pressure tended to be, while higher levels of vitamin D were associated with lower blood pressure readings. The relationships were even stronger for those subjects who were older than 50. The researchers speculate that raising vitamin D levels in those who are deficient can help bring down blood pressure, and they plan to test that theory next.

We make vitamin D in our bodies via exposure to sunlight; people with darker skin require more sun exposure than those with lighter skin to make equivalent amounts. This may help explain the study’s findings that people with darker skin had lower vitamin D levels and higher blood pressure than those with lighter skin. As more of us try to minimize our sun exposure and wear more sunscreen, however, our risk for vitamin D deficiency will rise, no matter how light our skin is. If you think that you may be deficient, ask your doctor to do a blood test for 25-hydroxy vitamin D. If your blood levels are low, your doctor will have you take synthetic vitamin D (vitamin D3) to help bring your levels into the healthy range.