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Raisins
May help prevent: cancer, heart disease, high blood pressure, intestinal disease,
stroke

Since raisins are dried grapes, it’s no surprise they contain a hefty amount of antioxidants. Raisins deliver a concentrated dose of antioxidants, polyphenols, vitamins, and minerals. Their protective team includes free radical quenching and cholesterol lowering quercetin, blood pressure-lowering potassium, heart healthy B vitamins, immune boosting iron, artery expanding flavonoids, tumor-fighting tannins and all-round disease fighting fibres. But there is one compound found in raisins that does not appear to be in grapes. The drying process to make raisins creates a fibre-like carbohydrate called inulin. Similar to fructo-oligossacharides in bananas, inulin is a favourite food of the beneficial bacteria in your gut. Beneficial bacteria help to prevent food-borne infection and keep diarrhea causing bacteria under control. As well, inulin ferments in the gut producing short-chain fatty acids that help to lower cholesterol, prevent and manage intestinal disease such as ulcerative colitis and irritable bowel syndrome.

Action Tip: Raisins are the original partner to trail mix and add a touch of sweetness to cereal, snacks, baked goods, breads, and salads. Be sure to enjoy these tiny nutrition stars as a healthy snack on their own or paired with yogurt, nuts, soynuts or seeds.