15 health benefits & side effects of eating raisins | kishmish | kismis
Raisins are included in the category of dry fruits, also known as “dried grapes”. Raisins are prepared by drying grapes.
In this whole process, the grapes are dried in the sun for about three weeks to extract their moisture.
It is grown all over the world and is known by different names. Raisins or dried grapes are a wonderful food item that can be eaten raw as well as used in recipes.
The varieties of raisins depend on the type of grapes used and are found in different colors and sizes, including green, black, brown, blue, purple and yellow.
Raisins are a good source of essential nutrients such as fiber, vitamins, energy and minerals.
Raisins are naturally sweet and high in calories, but they are highly beneficial for our health when eaten in moderation.
Consuming raisins in raw form has many health benefits, soaking them in water overnight is even healthier. Below we provide you 15 valuable health benefits and side effects of eating raisins.
Types Of Raisins Are There?
There are many types of raisins, out of which we are describing the main three below-
Brown Raisins- These raisins are made by drying grapes for almost three weeks. After drying their color becomes brown. Different types of grapes in different places are used to make it. Their colour, size and taste depend on the kind of grape.
Golden Raisins- This raisin is made by drying Sultana grapes (seedless green grapes). To make this type of raisins, grapes are soaked in a type of oily solution before drying.
For this reason the color of these raisins is golden or light brown. Compared to other raisins, the size of this raisin is often smaller and the taste is sweeter.
Black Raisins- This type of raisins are also called “currants” and are made from black grapes, which are also made by drying the grapes for three weeks. Their taste is sweet and sour and their size is small.
Amount Of Nutrients In Raisins
Raisins are rich in many essential phytochemicals. Besides, antioxidant and antibacterial properties are also found in it. Raisins contain good amounts of sugar, fructose and glucose.
They are rich in dietary fiber and bioactive compounds like vitamins, minerals, polyphenols, anthocyanins and flavonols.
Only 100 grams of raisins can provide 301 kcal of energy and the water content in it is 14.9 grams.
15 Amazing Health Benefits Of Eating Raisins | Kishmish | Kismis
1:- Raisins For Better Immunity
These little ‘golden drops’ are packed with several vitamins and minerals like calcium, iron and vitamin C that boost immunity and help fight infections.
The anti-inflammatory and antibacterial properties of raisins strengthen your immunity, thus making your body less susceptible to infections.
2:- Raisins Are Helpful In Digestion
Raisins help in keeping the digestive system healthy as it is rich in fiber and it plays an important role in cleansing the stomach.
A healthy intake of raisins (especially soaked raisins when you wake up in the morning) helps relieve constipation, keeps bowel movements smooth and flushes out waste products and toxins from the body.
Raisins are also known to provide instant relief from bloating, acid reflux and flatulence.
3:- Raisins Prevent Anemia (blood deficiency)
Raisins play an important role in removing anemia. Iron is the most essential element for the formation of red blood cells and raisins are rich in iron, copper and vitamins.
Which are necessary to make red blood cells and carry oxygen throughout the body.
4:- Skin Care And Healthy Hair With Raisins
According to a study, the presence of resveratrol in raisins helps in removing toxic cells from the blood and helps in purifying the blood. Prevents skin cells from getting damaged and helps prevent wrinkles.
Additionally, raisins help keep hair shiny and prevent hair fall, especially conditions like flaking, itchy scalp and dandruff.
5:- Raisins Prevent Tooth Decay
Oleanolic acid present in raisins helps in preventing tooth decay. It also helps in keeping teeth clean and healthy by removing germs. Raisins also help prevent cavity-causing bacteria.
Apart from this, raisins, being rich in calcium and boron, help in preventing tooth decay as well as whitening teeth.
6:- Raisins Improve Bone Strength
Raisins are rich in calcium which is essential for strengthening bones. Another key nutrient required for building strong bones is boron and raisins have rich sources of it.
According to many researches and studies, eating raisins, especially soaked raisins helps in better absorption of nutrients and improves bone density.
7:- Raisins Support Weight Loss Goals
Raisins are low in calories and naturally sweet. They are a great option to curb your sweet cravings without loading up on extra calories.
Raisins are also rich in fiber, consuming even a little of it makes your stomach feel full.
Additionally, raisins help control your blood sugar levels and beat cravings, which also helps in your weight loss goals.
8:- Raisins Control Blood Pressure
The problem of blood pressure arises due to excessive salt intake in the body.
Raisins are a low-sodium food that also contain plenty of potassium, which helps balance the amount of sodium in your body and relax your (benefits of eating kishmish) blood vessels.
9:- Raisins Improve Eyesight
Raisins are rich in polyphenolic phytonutrients like vitamin A, carotenoids and beta carotene that help keep your eyesight strong.
These nutrients help protect your eyes by reducing free radical damage that weakens vision and causes muscle degeneration (benefits of eating kishmish) as well as cataracts.
10:- Controls Cholesterol Levels
Consuming raisins regularly controls bad cholesterol and increases good cholesterol.
Thus, ensuring that heart health is improved and helps reduce blood clots and other heart-related (kismis health benefits) problems.
11:- Raisins Beneficial In Acidity
Acidity is a common problem, in which there is a burning sensation from chest to stomach. To get rid of this, you can take help of raisins. Raisins are included in those foods which can help in reducing acidity.
A research related to this mentions that raisins have alkaline properties, which helps in normalizing the amount of acid (benefits of raisins) in the body.
12:- Raisins Improve Reproductive Health
Advantages of eating raisins | kismis | kishmish
The benefits of eating raisins can also help in improving reproductive health. Actually, a mineral named boron is found in raisins.
A research published by NCBI has found that boron can help increase hormones related to reproductive health in both women and men. Consuming raisins can help in improving reproductive health.
13:- Raisins Protect from Infection
Benefits of eating kishmish
Any kind of infection in the body can cause fever. Fever occurs when the body tries to eliminate the bacteria or virus causing infection, in such a situation raisins help in eliminating those bacteria.
It is believed that raisins have antibacterial properties, which help in eliminating these bacteria. At present, more research is still needed on this topic.
14:- Raisins Excellent Source of Energy
Benefits of raisins | kismis health benefits
Raisins are considered a great natural source of carbohydrates. It can maintain blood glucose levels during exercise, thereby maintaining the flow of energy in the body.
This is confirmed by a research published on the NCBI (national center for biotechnology information) website, that raisins can be included in the daily diet to increase energy.
15:- Raisins for Thyroid
Benefits of raisins | kismis health benefits
An animal study found that raisins contain fiber, polyphenols, flavonoids, and phenolic acids, which may be powerful antioxidants. These nutrients can help regulate thyroid hormone levels.
More human studies are needed to support the use of raisins for thyroid imbalance. If you are a thyroid patient, consult a doctor, and do not take any medicine on your own.
Side Effects of Raisin | Disadvantages of Kishmish | Kismis
It may be safe to eat raisins. However, some reports have shown that eating raisins may cause allergic reactions in young children. But the cases of allergy due to this are very less.
Along with the physical benefits, there are some disadvantages of eating raisins. Consuming it excessively may lead to the some problems, eating raisins can cause these side effects:
- Body weight gain
- Diarrhea and gas
- Risk of type-2 diabetes
- Itching in mouth
- Nausea some time after eating fresh raisins.
Raisins are a delicious food item, rich in many medicinal properties, you can make it part of your daily diet. If you are suffering from any of the problems mentioned in the article, then start consuming raisins from today itself.
Also keep in mind that if allergy-like symptoms appear due to its regular consumption, then stop its consumption immediately and contact your doctor. Diabetic patients must take medical advice before consuming raisins.
Precautions To Be Taken With Raisins
There is no harm in consuming raisins in small quantities. But, it is still very important to take some precautions:
- Having too much fiber in food can cause constipation, bloating and gas problems. Therefore, people should avoid eating raisins rich in fiber.
- Young children and the elder people should be careful when consuming raisins because they have low immunity and may be allergic to raisins.
- There are no concrete research reports yet regarding the problems caused by raisins during pregnancy and breastfeeding. Therefore, women should consult their doctor during pregnancy and breastfeeding.
- People should not use raisins as per their wish. Doctor’s advice should be taken and it should be consumed only when prescribed.