Raisins are so sweet and tasty, we seldom think of them as health food. But these are snacks that you don’t need to feel guilty about eating – because they come with a multitude of health benefits.

Apart from the usual dark-coloured Thomson seedless raisins which are the most commonly consumed variety, you can find a similar nutrition profile in currants, sultanas and golden raisins, which are also different varieties of dried grapes. If you can’t decide, try our popular organic three-fruit mix with currants, sultanas and raisins all in a convenient pack!

Here are five great reasons to snack on a handful of raisins every day.

Boost your energy
Raisins are rich in natural sugars, so they give you a quick boost of energy when you’re feeling sluggish -- without weighing you down. For this reason, raisins make an excellent pre- or post-workout snack.

Reduce constipation
Eating raisins regularly can help ease or prevent constipation. Raisins are a good source of dietary fiber. Raisins contain both soluble and insoluble fiber, which both help keep things moving through the intestinal tract in a healthy way by reducing constipation but discouraging loose stools as well.

Prevent cavities and gum disease
Contrary to what you might expect from a sweet dried fruit, raisins can actually improve oral health. In fact, they’re one of the best ways to naturally reverse cavities and heal tooth decay. The antimicrobial phytochemicals in raisins suppress the growth oral bacteria associated with dental cavities and gum disease.

Lower your blood pressure and reduce stroke risk
Researchers have found that consuming raisins daily may significantly lower blood pressure, especially when compared to eating other common snacks. In addition, raisins are rich in potassium. People who get a lot of potassium in their diets have a lower risk of stroke, especially ischemic stroke.

Prevent cancer
Studies show that dried fruits, especially dates, prunes and raisins, contain high phenolic components that have strong antioxidant powers. Antioxidants are extremely important to our health because they prevent free radicals, which are one of the primary factors that lead to the spontaneous growth of cancer cells.