You might remember eating raisins as a snack when you were a kid, but there is no reason why you should not be enjoying them as an adult. Packed with flavor and natural sugars, raisins are a healthy choice when you're craving something sweet. Because they are dried fruit, they are calorie dense — which is something to consider if you're trying to lose weight. A ½ cup serving of raisins has about 217 calories and 47 grams of sugar, so they are not considered a low-calorie option (via Healthline).

你可能还记得，当你还是个孩子的时候，经常把葡萄干当作零食吃，同样，成人之后你也可以享受葡萄干。葡萄干富含香料和天然糖，当你想吃甜食时，它是一种健康的选择。因为它们是干果，所以热量很高——如果你想减肥的话，这是需要考虑的。½半杯葡萄干含有约217卡路里和47克糖，所以它们不是低卡路里的选择。

That said, raisins contain plenty of nutrients. They are rich in iron, which is necessary for red blood cells to deliver oxygen to the rest of your body. They also contain calcium and boron, two minerals that help build strong bones. The phytonutrients in raisins are antioxidants, meaning they can help your cells fight free radical damage that can lead to heart disease and stroke, per Healthline.

也就是说，葡萄干含有丰富的营养。它们富含铁元素，这是红细胞向身体其他部位输送氧气所必需的。它们还含有钙和硼这两种有助于骨骼强壮的矿物质。葡萄干中的植物营养素是抗氧化剂，这意味着它们可以帮助你的细胞对抗可能导致心脏病和中风的自由基损伤。

Along with several nutrients, raisins offer several impressive health rewards. For one, they contain fiber, which is necessary for a healthy digestive tract. Fiber can also help lower your cholesterol, according to Healthline. In addition, research published in 2012 by the American College of Cardiology showed that regular consumption of raisins "significantly reduced" blood pressure. Dr. Harold Bays, medical director and president of Louisville Metabolic and Atherosclerosis Research Center, linked the findings to potassium, which is known to lower blood pressure, and fiber. The fiber in them "may favorably alter the biochemistry of blood vessels, causing them to be less stiff, which in turn, may reduce blood pressure," he said.

除了几种营养素，葡萄干还提供了几种令人印象深刻的健康奖励。首先，它们含有纤维，这是健康消化道所必需的。据Healthline报道，纤维还可以帮助降低胆固醇。此外，美国心脏病学会2012年公布的研究表明，经常食用葡萄干“显著降低”血压。路易斯维尔代谢和动脉粥样硬化研究中心的医学主任兼主席哈罗德·贝斯博士将这一发现与钾和纤维联系起来，钾可以降低血压。他说，其中的纤维“可能有利于改变血管的生物化学，使血管不那么僵硬，从而降低血压。”

Raisins might also help reduce the risk for some cancers. Research from a 2020 review published in Advances in Nutrition showed that "​​higher intake of raisins and other dried fruits may be important in the prevention of cancers of the digestive system." So, consider eating raisins the next time you're hungry for something sweet.

葡萄干也可能有助于降低患某些癌症的风险。发表在《营养学进展》杂志上的一篇2020年综述中的研究表明“​​摄入更多葡萄干和其他干果对预防消化系统癌症可能很重要”。所以，下次你想吃甜食的时候，考虑吃葡萄干吧。