Just like the popular saying goes, “don’t judge a book by its cover,” raisins should not be judged by their shriveled, aged, and dry appearance. These golden (also come in black-ish and green hues) hued dried fruits popularly known as “Kishmish”, are nutrient-filled powerhouses.
They are a rich source of fiber, iron, calcium, potassium, and other essential nutrients, that provide you with an energy boost and help you keep your hair and skin glowing. Besides, they make for a quick and simple snack, that can be consumed at any part of the day.
Although we widely see them only in sweet dishes like ‘payasam’ or ‘barfis’, adding them as toppings to your yogurt, cereal, granola, baked goods or trail mixes will not only enhance the taste of your dish but also help you get the nutrients your body deserves.
Table of Contents
- Nutritional Facts of Raisins
- 12 Health Benefits of Raisins
- Top 2 Nutritionist-Approved Healthy Recipes with Raisins
- Frequently Asked Questions (FAQs)
Nutritional Facts of Raisins (Kishmish)
Let’s take a detailed look at what these “little drops of heaven” have to offer in terms of nutrients, in the section below – 1 Cup of Raisins (165g -packed):
- Calories – 508
- Proteins – 3.0g
- Fats – 0.5g
- Carbohydrates – 123.1g
- Fiber – 11.2g
- Calcium – 40.60g
- Iron – 3.76mg
- Magnesium – 43.50mg
- Potassium – 1196.25mg
- Vitamin C – 7.83mg
12 Health Benefits of Raisins (Kishmish)
1. Raisins Aids in digestion
A healthy intake of raisins (especially before bed or soaked raisins on waking up) helps relieve constipation, keep bowel movements smooth, and eliminates waste products and toxins from the body.
Raisins are also known to bring instant relief in bloating, acid reflux, and flatulence.
2. Raisins improves eyesight
Raisins are rich in polyphenolic phytonutrients such as vitamin A, A-Carotenoid, and beta carotene which help in keeping your eyesight strong.
These nutrients help in protecting your eyes by reducing the free radical action that weakens the vision and causes muscular degeneration as well as cataract.
3. Raisins regulates blood pressure
Blood Pressure is caused by excess salt consumption in the body.
Raisins are low sodium food that also contains a good amount of potassium, which helps in balancing the sodium content in your body and in relaxing your blood vessels.
4. Raisins improves bone strength
Raisins are packed with calcium which is required for bone strength.
Another major nutrient that is required for strong bone formation is Boron, and raisins are rich sources of it.
Therefore, eating raisins, especially soaked raisins helps in better absorption of nutrients and improved bone density, according to several research studies.
5. Raisins supports weight loss goals
Raisins are low in calories and are naturally sweet. They are great to curb your sweet cravings without loading on extra calories.
They are also rich in fiber, helping the body feel full for long with just a small serving. Also, they help in controlling your blood sugar levels and beat cravings, thereby, supporting your weight loss goals as well.
6. Raisins boosts immunity
These little ‘golden droplets’ are loaded with many vitamins and minerals such as calcium, iron, and vitamin C that boost the immune system and help fight off infections.
The anti-inflammatory properties and the antibacterial properties of raisins strengthen your immunity, thus making your body less susceptible to infections.
7. Raisins prevents anemia
Raisins play a trivial role in preventing anemia.
Iron is the most essential element required for the formation of red blood cells and raisins are rich in iron, copper, and vitamins that are essential for making red blood cells and carrying oxygen throughout the body.
8. Raisins cures bloating and acidity
Raisins contain high levels of potassium and magnesium, which are found to reduce acidity.
Consuming raisins regularly reduces the toxic level in the blood thereby reducing conditions like bloating, flatulence, and other health issues such as boils and skin diseases.
9. Raisins prevents tooth decay
Oleanolic acid present in raisins helps in the prevention of tooth decay.
They also help in keeping the teeth clean and healthy by removing germs. Raisins also help prevent cavity causing bacteria.
Moreover, as raisins are rich in calcium and boron, they help in the prevention of tooth decay as well as help in teeth whitening.
10. Raisins treats infertility problems
With natural sugars being abundant in raisins, they help release loads of energy and are useful in treating erectile dysfunction in men.
Furthermore, raisins have arginine, which helps in improving sperm motility and help in treating infertility.
11. Regulates cholesterol levels and improves heart health
When raisins are consumed regularly, bad cholesterol is controlled and the good cholesterol is increased.
Thereby, ensuring that heart health is improved and helps in mitigating the forming of blood clots and other cardiovascular problems.
12. Skincare and healthy hair
According to a study, the presence of resveratrol in raisins help in removing toxic cells from the blood and helps in purifying the blood. The skin cells are also prevented from being damaged and help in the prevention of wrinkles and saggy skin.
In addition, raisins help in maintaining shiny hair and prevent hair loss problems, especially conditions like flakiness, scalp itchiness, and dandruff.
Now that we have seen the numerous health benefits of raisins, let’s take a look at how they can be added to our diets in the most healthy way –
Healthy Recipes with Raisins (Kishmish)
#1 – Raisin chutney recipes
- Raisins 1 cup
- Lime juice 1 tbsp
- Cumin powder ½ tsp
- Chilli powder ½ tsp
- Ginger grated ½ tsp
- Salt to taste
- Soak raisins in lukewarm water for 1 hour.
- Grind with other ingredients to a fine paste. Store in the refrigerator.
#2 – Carrot and raisin salad recipes
- Soaked raisins 3 tbsp
- Carrots grated 1 cup
- Walnuts – 3 halves
- Mint leaves chopped 1 tsp
- For the dressing –
- Lemon juice 1 tsp
- Honey 1 tsp
- Olive oil 1 tsp
- Salt and pepper to taste
- Mix ingredients for the dressing.
- Combine salad ingredients, pour the dressing and mix well. Serve immediately.
They may appear unappealing with their aged appearance and shriveled texture, but raisins are some of the most whole and nutrient-dense foods that can be found in the kitchen.
They are rich in fiber, vitamins, minerals, energy, and electrolytes. Their plethora of health benefits like improved digestion, bone health, skin health, and heart health, make it a must in your everyday diet.
Known to be a healthier substitute for sugared candies, raisins can be added to your regular yogurt, cereal, granola, baked dishes to not only enhance their taste but also add a nutritional element to them.
So, if you are among the many looking for ways to improve your health, then adding these golden dry fruits to your meal is the way to go!
Frequently Asked Questions (FAQs)
Q. What are the benefits of having soaked raisins over unsoaked ones?
A. Soaking the raisins increases the bioavailability of nutrients such as vitamins and minerals. Soaked raisins also help in digestion as well as constipation.
Q. Can diabetics eat raisins, even when their sugar content is high?
A. Raisins are high in fibre along with natural sugars which do not cause a sugar spike thereby making them safe for diabetics.
Q. How often can one have raisins in a day?
A. One can have raisins throughout the day, as snacks or sprinkled on salads or fruits or to satisfy your sweet cravings post-meal.
Q. Are there any side effects if one consumes raisins daily?
A. If one eats more than the recommended serving of raisins daily, it increases the soluble fibre. Too much fibre may cause gastrointestinal upset, such as cramps, gas, and bloating.
Q. What happens if you eat raisins every day?
A: Regularly eating raisins may help keep the body healthy and prevent a number of disorders owing to their high nutrition value. However, it is essential to eat raisins in moderation as they are high in sugars and calories, which may be an important factor for people to consider if they are trying to lose weight. Eating too many raisins can be bad for digestive health as they can prevent other nutrients from being absorbed.
Q. How many raisins should I eat in a day?
A: Your daily raisin consumption should be around 30-40 grams which are roughly 8-10 raisins. Eating too many raisins can be bad for digestive health as they can prevent other nutrients from being absorbed. They are also high in sugar and calories and thus too many raisins every day may cause weight gain.
Q. What is the best time to eat raisins?
A: Empty stomach in the morning is the best time to eat raisins. It will help you ward off fatigue and smoothly regulate blood pressure in your body giving a healthy start to your day. To reduce their heat-producing effect on the body and enhance the bioavailability of nutrients, soak them overnight in water and have them the next morning.
Q. Are raisins good for skin?
A: Raisins are rich in Vitamin C that has t tissue-healing properties and help deal with photoaging and hyperpigmentation. The vitamin K present in raisins aids in healing stretch marks, blemishes and other skin conditions. They also contain antioxidants that rejuvenate the skin and prevent damage and sagging.
Q. Why do we soak raisins?
A: To reduce their heat-producing effect on the body and enhance the bioavailability of nutrients contained in raisins it is advisable to soak them overnight in water and have them the next morning.
Q. Will raisins increase weight?
A: Although raisins are high in calories, they don’t lead to fat gain if eaten in moderation. If you eat this dried fruit excessively, however, it might put your body into a caloric excess, in which case you’ll gain weight.
Q When should I drink raisin water?
A: The best time to drink raisin water is on an empty stomach in the morning. It regulates the acid in the stomach and improves bowel movement. It also detoxifies the liver, helps in weight loss and regulates blood pressure.
Q. Do raisins help you sleep?
A: Yes, eating raisins can help you sleep better. They contain melatonin which is the hormone that regulates the sleep-wake cycle. Eating regularly, even if it is not right before bed will make you fall asleep faster and wake up less at night.
Q. Which raisin is good for skin?
A: Black raisins are best for the skin. They have blood-purification qualities that help fight acne and dry skin. The presence of antioxidants and vital phytochemicals in black raisins protects our skin cells from potential damage caused by long-term sun exposure, pollution, and other factors and helps us achieve clean, clear skin. These raisins have anti-ageing properties as the anti-oxidants rejuvenate the skin and prevent damage and sagging.
Q.Can I apply raisins on the face?
A: Raisin has a wonderful effect on the skin. You can either consume them or apply them to the face as a mask. It will rejuvenate your skin making it spotless, moisturized and youthful-looking.
Q. Can we eat almonds and raisins together?
A: Yes almonds and raisins are a great combination. Almonds have a hot potency while raisins are cool. Almonds are hot and raisins are cool. Having them together gives you the best of both. However, remember to have them in moderation.
Q Do raisins burn belly fat?
A: Raisins are low in calories and are naturally sweet. They are great to curb your sweet cravings without loading on extra calories.
They are also rich in fibre, helping the body feel full for long with just a small serving. Also, they help in controlling your blood sugar levels and beat cravings, thereby, supporting your weight loss goals as well.
Q. Is raisin water good for pimples?
A: Raisins are considered a blood purifier that helps get rid of the toxins and reducing their effects on the skin. It is an excellent source of Vitamins A, E and K and thus makes the skin soft and supple. It also helps in the cell renewal process and with the toxins out of the body, it works effectively on getting rid of acne. Having a cup of water infused with the goodness of raisins will surely help you get rid of pimples and acne.
Q. Can we take raisins with milk?
A: The nutrient value of raisins is further enhanced when milk is mixed with it. It improves heart and digestive health providing relief from acidity. Raisin milk is a source of instant energy. Raisins with milk can improve the oral health of toddlers owing to their antimicrobial properties that might help in protecting against cavities.