Raisins (kishmish) – Benefits, Nutrition, and Recipes
Raisins, often referred to as “Kishmish,” defy judgments based on their shriveled, aged, and dry appearance. These dried fruits, available in golden, black-ish, and green hues, are nutritional powerhouses. Packed with fiber, iron, calcium, potassium, and various essential nutrients, they offer an energy boost and contribute to the health of hair and skin.
Additionally, raisins make for a quick and simple snack that can be enjoyed at any time of the day. While they are commonly associated with sweet dishes like ‘payasam’ or ‘barfis,’ incorporating raisins as toppings in yogurt, cereal, granola, baked goods, or trail mixes not only enhances the taste of the dish but also provides the body with the well-deserved nutrients it craves. Don’t let their appearance deceive you—raisins offer a delightful combination of flavor and nutrition.
This article will help you learn a little more about raisins and how it benefits your health.
Nutritional Facts of Raisins (Kishmish)
Let’s take a detailed look at what these have to offer in terms of nutrients, in the section below – 100 grams of raisins contain:
- Calories – 308 kcal
- Proteins – 1.8g
- Fats – 0.3 g
- Carbohydrates – 74.6 g
- Fiber – 6.8 g
- Calcium – 87 mg
- Iron – 1.79 mg
- Magnesium – 36 mg
- Potassium – 744 mg
- Vitamin C – 2.3 mg
12 Health Benefits of Raisins (Kishmish)
1. Aids in digestion
Raisins are beneficial for digestion due to their high fiber content. The fiber in raisins adds bulk to the stool, promoting regular bowel movements and preventing constipation. This aids in maintaining a healthy digestive system.
Raisins also contain natural compounds that stimulate the production of digestive enzymes, facilitating the breakdown of food. Additionally, they possess mild laxative properties that can help alleviate digestive discomfort. Including raisins in your diet can contribute to improved digestion and overall gastrointestinal health.
2. Improves eyesight
Raisins are a good source of antioxidants like vitamin C and vitamin A, which protect the eyes from oxidative stress and damage caused by free radicals. Additionally, raisins contain compounds like polyphenols that have anti-inflammatory properties, promoting overall eye health. Including raisins as part of a balanced diet that supports eye health, along with regular eye check-ups, can contribute to maintaining good vision and eye function.
3. Regulates blood pressure
According to studies, raisins can potentially help regulate blood pressure due to their nutritional composition. Raisins are rich in potassium, a mineral known for its role in blood pressure regulation. Potassium helps counterbalance the effects of sodium, which can contribute to high blood pressure.
Additionally, raisins contain antioxidants and phenolic compounds that have been associated with cardiovascular health benefits. While incorporating raisins into a balanced diet can be beneficial, it’s important to consult with a healthcare professional for personalized advice and to address specific blood pressure concerns.
4. Improves bone strength
Raisins are packed with calcium which is required for bone strength.
The Oxford academic journal states that the 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. Supports weight loss goals
Raisins can support weight loss goals due to several factors. Firstly, they are relatively low in calories and fat while being high in fiber, which helps promote feelings of fullness and reduces overall calorie intake. The fiber content also aids digestion and prevents constipation, ensuring a healthy digestive system. Raisins provide natural sweetness, making them a healthier alternative to sugary snacks. But, remember that portion control is vital, when adding these to your meals.
6. Boosts immunity
Raisins can boost immunity due to their nutrient profile. They contain antioxidants like vitamin C and polyphenols, which help neutralize harmful free radicals and reduce oxidative stress in the body.
Additionally, raisins are a good source of iron and other essential minerals that support immune function. Iron is vital for the production of healthy immune cells and antibodies. The fiber content in raisins also supports a healthy gut microbiome, which plays a crucial role in immune system regulation. Including raisins as part of a balanced diet can contribute to overall immune health.
7. Prevents anemia
Raisins play a trivial role in preventing anemia. A few trials say that raisins can help prevent anemia due to their iron content. Iron is essential for the production of hemoglobin, which carries oxygen in the blood. Raisins provide a good source of dietary iron, which can help prevent iron deficiency anemia.
Regular consumption of raisins can help boost iron levels in the body, supporting red blood cell production and preventing symptoms such as fatigue, weakness, and pale skin associated with anemia. However, it’s important to maintain a balanced diet and consult a healthcare professional for personalized advice.
8. Cures bloating and acidity
Raisins can provide relief from acidity due to their alkaline nature. They have a natural ability to help neutralize excess stomach acid and provide a soothing effect on the digestive system. Additionally, raisins contain certain compounds that help maintain a healthy pH balance in the stomach, reducing the occurrence of acid reflux and heartburn.
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 prevent 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. 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
An interesting study says that raisins can potentially contribute to regulating cholesterol levels due to their nutritional composition. They contain soluble fiber, such as pectin, which can help reduce LDL (bad) cholesterol levels. The fiber in raisins binds to cholesterol in the digestive tract, preventing its absorption into the bloodstream.
Also, raisins contain antioxidants and polyphenols that have been associated with heart health benefits. However, it’s important to note that dietary changes alone may not be sufficient to manage cholesterol levels, and it’s advisable to consult a healthcare professional for personalized guidance and treatment.
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.
Summary
Raisins offer numerous health benefits, including aiding digestion, improving eyesight, regulating blood pressure, strengthening bones, supporting weight loss goals, boosting immunity, preventing anemia, relieving bloating and acidity, preventing tooth decay, regulating cholesterol levels, and promoting skincare and healthy hair. These benefits are attributed to their high fiber content, antioxidants, iron, potassium, calcium, and other essential nutrients. While incorporating raisins into a balanced diet can contribute to overall health, it is important to consult a healthcare professional for personalized advice and treatment.