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MIX ALL RAISIN ✅ 1. CRANBERRY 2. BLACK JUMBO 3. SULTANA 4. GOLDEN YELLOW 1. They’re full of antioxidants “Just like grapes, raisins are a good source of antioxidants,” Bippen says. “This is because they are high in a specific type of antioxidants called polyphenols.” She explains that polyphenols help fight free radicals in the body, reducing inflammation—making them one of the biggest benefits of raisins. She adds that they are also great for brain health, connected to boosting cognitive function and protecting against cognitive diseases, such as Alzheimer’s and dementia. 2. Raisins contain iron, which benefits cardiovascular health Bippen also places a gold star next to another one of the nutrients in raisins: iron. “This is a nutrient that especially many people who follow a vegan or plant-based diet may not get enough of, so snacking on raisins could especially help them get more of this nutrient,” she says. Iron helps with blood flow, she says, which directly benefits the cardiovascular system. For this reason, raisins are a great ingredient to incorporate into a pre-workout snack. “For iron to be absorbed well, it should be paired with vitamin C. Raisins actually have that nutrient as well, so you’re getting both in the same source,” 3. They have calcium, which benefits bone health Raisins also contain small amounts of calcium, which Bippen says can support bone health. (You want to aim to get between 1,000 milligrams and 1,200 milligrams of calcium a day.) Besides being good for your bones—including your teeth—Bippen adds that calcium plays an important role in muscle function, helping assist in relaying messages from the brain to the muscles. Yet another reason why they’re good to stash in your gym bag!