MANY underestimate the goodness of raisins. The wrinkly yet sweet raisin is heat dried grape or dried using a mechanical oven. They come in different variants including Sultana, Malaga, Monukka, Zante Currant, Muscant and Thompson seedless.

A rich source of antioxidants, raisins can help the blood flow and with a little help from other fruits and juices, it can cleanse the blood and make you healthier. Raisins are also beneficial for women - the minerals in raisins, together with estrogen help make bones stronger and reduce the chances of getting osteoporosis.

"Raisins are also a prebiotic and they fight dental plague and gum disease," said clinical dietician Tan Yen Sing.

Although they are sticky and sweet, they do not cause tooth decay or gum disease, as they contain phytonutrients and olenolic acid that promote good oral hygiene.

According to a new study from the University of Connecticut, eating raisins and walking may reduce the risk of cardiovascular heart disease for both women and men from the age of 50 to 70.

Many dieticians including Tan, encourage a daily intake of two fruits and three vegetable servings to ensure a healthy and balanced diet.

A quarter cup of raisins is equivalent to two servings of fruit and consists of only 260 calories.

"Raisins are not only fat, cholesterol and sodium free, they also complement the body with fiber, potassium and antioxidants," Tan added.

Children in the early years can benefit greatly by eating raisins. Raisins not only boost a child's learning ability, they are also a good source of energy.

The slow release of raisins enable children to stay focused and alert throughout the day.

Child developmentalist Ruth Liew strongly believes eating raisins are a good way for children to achieve independence.

"When children pick raisins on their own and feed themselves,  they get a sense of independence from that," she explained.

She also believes raisins increase quality bonding time among parents and their children. "Many children equate raisins to being loved. Eating raisins as a family is a fun activity and they tend to remember that warm and loving feeling even as adults," she added.