Raisins have been the object of phytonutrient research primarily for their unique phenol content, but these delicious dried grapes are also one of the top sources of the trace mineral, boron, in the U.S. diet.

Antioxidant Protection from Phenols

The phenols found in fruit have repeatedly been show to haveantioxidant activity and to help prevent oxygen-based damage to cellsin the body. The total antioxidant activity of many fruits andvegetables has been found to be exactly parallel to their total phenolcontent, and raisins take their place in this list right alongsideprunes and apricots as an antioxidant-rich fruit. The flavonols(one type of phenol belonging to the flavonoid family) in raisinsappear to be least affected by the grape-drying process, but raisins docontain fewer phenols than grapes since many of grape's phenols arelargely lost in the conversion of grapes to raisins. These phenolsinclude the hydroxycinnamics (caftaric and coutaric acids), procyanidins, and flavan-3-ols.

Boron for Better Bone Health

Although not often spotlighted in public health recommendations,boron is a mineral that is critical to our health, and has been ofspecial interest in women in relationship to bone health andosteoporosis (bone softening). Boron is a trace mineral required toconvert estrogen and vitamin D to their most active forms(17-beta-estradiol and 1,25-(OH)2D3 respectively). Estrogen levels dropafter menopause causing osteoclasts to become more sensitive toparathyroid hormone, which signals them to break down bone. Studieshave shown that boron provides protection against osteoporosis andreproduces many of the positive effects of estrogen therapy inpostmenopausal women. Raisins are among the top 50 contributors tototal dietary boron in the U.S. diet.

Raisins Promote Healthy Gums and Teeth

Raisins, despite being sweet and sticky, not only do not causecavities and gum disease, but actually promote oral health. Thephytonutrientss in raisins, specifically one called oleanolic acid, arehighly effective in killing the bacteria that cause cavities(Streptococcus mutans) and periodontal dental disease (Porphyromonasgingivalis).

Plus, the sugars raisins contain-mainly fructose andglucose-are not as likely to contribute to cavities as sucrose, themain culprit in oral disease. So, add raisins to your morning cereal,lunch time fruit salad, or tossed green salad with dinner. You cansatisfy your sweet tooth without sacrificing healthy teeth and gums.

Protection against Macular Degeneration

Your mother may have told you carrots would keep your eyes bright asa child, but as an adult, it looks like fruit is even more importantfor keeping your sight. Data reported in a study published in the Archives of Ophthalmologyindicates that eating 3 or more servings of fruit per day may loweryour risk of age-related macular degeneration (ARMD), the primary causeof vision loss in older adults, by 36%, compared to persons who consumeless than 1.5 servings of fruit daily.

In this study, which involved over 110,000 women and men,researchers evaluated the effect of study participants' consumption offruits; vegetables; the antioxidant vitamins A, C, and E; andcarotenoids on the development of early ARMD or neovascular ARMD, amore severe form of the illness associated with vision loss.

While, surprisingly, intakes of vegetables, antioxidantvitamins and carotenoids were not strongly related to incidence ofeither form of ARMD, fruit intake was definitely protective against thesevere form of this vision-destroying disease. Three servings of fruitmay sound like a lot to eat each day, but raisins can help you reachthis goal. Add a handful of raisins to your morning cereal; lunch timeyogurt; fruit, vegetable or green salads. Virtually any grain dish isimproved by the addition of raisins and nuts.