現在位置 : 營養 > 營養豐富的葡萄乾 - Nutritious Raisins
葡萄乾含膳食纖維和鉀，是美國「終止高血壓膳食療法」(Dietary Approaches to Stop Hypertension, DASH)推薦的降血壓營養成份。葡萄乾、葡萄酒和葡萄含多酚類物質，對保持心血管健康有很好的效果。中國媒體《生命時報》報導，天津營養學會理事長付金如透露，葡萄乾營養豐富，有助改善貧血。此外，葡萄乾還可以降低膽固醇，防止血栓形成，預防心血管疾病。它的類黃酮成份具抗氧化作用，可抗衰老。近年還有研究發現，葡萄乾有防癌效果，葡萄乾的白黎盧醇成份，可防止細胞癌變，抑制惡性腫瘤增長。
Nutrition Facts of Raisins
Raisins are dried grapes/currants. However, unlike fresh grapes, they indeed are rich and concentrated natural sources of energy, vitamins, electrolytes, and minerals. In addition, they are packed with several health benefiting poly phenolics anti-oxidants, dietary fiber, and other phyto-nutrients.
Raisins, like dried apricots, figs, and prunes, are dense sources of energy,
Health Benefits of Raisins
● Raisins, like dried apricots, figs, and prunes, are dense sources of energy, vitamins, minerals, and anti-oxidants. On weight per weight comparison basis, 100 g of dried grapes provide 249 calories, several times more fiber, vitamins, minerals and poly-phenol antioxidants than the fresh grapes. Raisins, however, contain fewer amounts of vitamin C, folic acid, carotenes, lutein and xanthins than in the fresh grapes.
● The total measured anti-oxidant strength (ORAC value) of 100 g raisin is 3037 �mol Trolex Equivalents (TE), while that of fresh grapes 1118 �mol TE/100 g.
● As in grapes, raisins also contain phytochemical compound resveratrol.
Resveratrol, a polyphenol anti-oxidant, has anti-inflammatory, anti-cancer, blood cholesterol lowering activities. Studies suggest that resveratrol has been found to have protective action against cancers like melanoma, colon and prostate, and diseases such as coronary heart disease (CHD), degenerative nerve disease, Alzheimer's disease and viral/ fungal infections.
● In addition, resveratrol reduces stroke risk by altering the molecular mechanisms in the blood vessels. It does so firstly by reducing susceptibility of blood vessels damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) and secondly, through increased production of the vasodilator substance, nitric oxide (a beneficial compound that causes relaxation of blood vessels).
● Like in grapes they, especially those derived from red/purple grapes, are very high in anthocyanins, another class of polyphenolic anti-oxidants. Anthocyanins have been found to have anti-allergic, anti-inflammatory, anti-microbial and anti-cancer activities.
● 100 g raisins provide 3.7 g or 10% of daily-required levels of dietary fiber.
Studies suggest moderate fiber in the diet help lower body weight, cholesterol levels in the blood, and colon and breast cancer incidence as well as constipation episodes by decreasing GI transit time of food. Furthermore, they are also abundant in flavonoid compounds such as tartaric acid, tannins, catechins... etc. Together with inulin and fiber; these compounds aid in smooth bowel movements through their laxative function.
● They are free of gluten toxin and can be consumed by people who do not tolerate gluten as an alternative healthy food.
● Raisins are dense sources minerals like calcium, iron, manganese, magnesium copper, fluoride, and zinc. Copper and manganese are an essential co-factor of antioxidant enzyme, superoxide dismutase. 100 g provides 23% daily requirement levels of iron.
● In addition, they are rich in heart-healthy electrolyte potassium. 100 g provide 749 mg of potassium. Potassium reduces heart rate, blood pressure by countering sodium and thereby helps prevent stroke, CHD, and peripheral vascular diseases.
● Furthermore, they are also good source of some B-complex vitamins such as thiamin, pyridoxine, riboflavin, and pantothenic acid.