Despite their small size, raisins are packed with energy and rich in fiber, vitamins, and minerals. Raisins are naturally sweet and high in sugar and calories, but they're beneficial to our health when eaten in moderation. In fact, raisins can aid digestion, boost iron levels, and keep your bones strong.5 Health Benefits of Sultanas NutritionDecrease Likelihood of Cavities & Gum Disease. Contrary to what you might expect from a sweet and sticky dried fruit, raisins can actually improve oral health. ...Excellent Digestive Aid. ...Lower Blood Pressure & Reduce Stroke Risk. ...Help Manage Diabetes. ...Aid in Preventing Cancer.Here are some ideas for how to incorporate them into your diet:Add to a cheese platter: Dried grapes make a gourmet addition to a cheese platter. As the largest of the three, raisins work best and pair nicely with creamy brie, nuts and crackers.Eat as a morning or afternoon snack: You can eat them plain or add to yogurt or nuts for a more substantial snack. Alternatively, try making your own trail mix.Add to oatmeal: A small sprinkling of raisins, sultanas and currants adds natural sweetness to your porridge.Add to baked goods: Adding dried fruit to muffins, granola bars and cookies is a great way to sweeten baked goods. sultanas are particularly good for soaking up other flavors and make the finished product even tastier.Add to salads: Sultanas are excellent for adding sweetness and texture to salads. They pair well with bitter greens and crunchy nuts.Add to savory dishes: Try adding any of the three to savory dishes such as curries, meatballs, chutneys, rice pilaf and couscous