Raisins

Raisins are dried grapes, but their extensive history puts them in a special class.
Raisins are nearly 80 percent carbohydrate, most of which is sugar, but they also provide significant fiber, as well as minerals like potassium, calcium, and fluoride.
In an experiment designed to test the effectiveness of relatively minor lifestyle changes, researchers found that women who ate a cup of raisins a day for six weeks lowered their blood pressure, reduced their waist size, reduced signs of inflammation, and lowered their blood cholesterol and triglycerides.
It appears raisins may also help with oral health: Polyphenols extracted from raisins suppressed the growth of some germs that attack the mouth and gums, including some that set the stage for oral cancers. Raisins also appear to be one of the main sources of boron in the American diet. This trace mineral may have a role in calcium metabolism and preventing osteoporosis.
Nutritional Facts :
One-quarter cup of seedless raisins, packed, provides 123 calories, 32.7 g carbohydrate, 1.3 g protein, 0.2 g fat, 1.5 g dietary fiber, 0.95 mg vitamin C, 1.5 mg vitamin K, 0.32 mg niacin, 4.6 mg choline, 20.5 mg calcium, 0.78 mg iron, 13.3 mg magnesium, 41.8 mg phosphorus, and 309 mg potassium.