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Know The Benefits Of Eating Soaked Raisins Every Day

Madhumati Tyagi and Geetha Patil

Know The Benefits Of Eating Soaked Raisins Every Day
by Madhumati Tyagi and Geetha Patil


Raisins (Kishmish) are available in golden, blackish, and green hues, and have numerous nutritional properties. Packed with fiber, iron, calcium, potassium, magnesium, Vitamin B & C, fiber content, antioxidants, minerals, electrolytes,and various micronutrients, they offer an energy boost and contribute to the health of hair and skin. They are generally used with Indian sweet dishes to enhance the taste and nutritional value of the dishes. They are also eaten snacks and mixed with cereals and trail mixes to provide the body with the well-deserved nutrients it craves.


What are the nutritional facts of Raisins (Kishmish) ?

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


Why is it important to soak raisins?

Fifteen to twenty raisin that have been soaked in water overnight can effectively purify impure blood, stimulate the liver's biochemical functions, helps in better absorption of nutrients, and eliminate toxins from the body. Drink water and then chew the soaked raisins.


What are the health benefits of raisins (Kishmish)?


1) Aids in digestion: due to their high fiber content and promotes bowel movements and preventing constipation. In short, raisins help to maintain a healthy digestive system by stimulate the production of digestive enzymes. 

2) Improves eyesight: Raisins have antioxidants like vitamin C and vitamin A, which protect the eyes from oxidative stress and damage caused by free radicals and polyphenols compound  that have anti-inflammatory properties, promoting overall eye health Additionally, raisins contain compounds.

3. Regulates blood pressure: Raisins are rich in potassium that regulates blood pressure and counterbalance the effects of sodium, which can contribute to high blood pressure. Thy contain antioxidants and phenolic compounds that have been associated with cardiovascular health benefits.

4. Improves bone strength: Raisins are packed with calcium, which is required for bone strength, and a nutrient called boron that is required for strong bone formation and bone density.

5. Supports weight loss goals: Raisins can support weight because they are low in calories and fat while high in fiber, which helps promote feelings of fullness and reduces more calorie intake. The fiber content also aids digestion and prevents constipation, ensuring a healthy digestive system.

6. Boosts immunity: Raisins can boost immunity due to their antioxidants like vitamin C and polyphenols, which help neutralize harmful free radicals and reduce oxidative stress in the body. Their iron content is vital for the production of healthy immune cells and antibodies and other minerals support immune function. Their fiber content also supports a healthy gut microbiome, which is crucial for immune system regulation.

7. Prevents anemia: Raisins can help prevent anemia due to their iron content that helps production of hemoglobin, which carries oxygen in the blood. Regular consumption of them support red blood cell production and prevent fatigue, weakness, and pale skin symptoms associated with anemia.

8. Cures bloating and acidity: Raisins can provide relief from acidity and reduce the occurrence of acid reflux and heartburn because of their alkaline nature that help maintain a healthy pH balance in the stomach. They also reduce the conditions like bloating, flatulence, and other health issues such as boils and skin diseases

9. Raisins prevent tooth decay: Oleanolic acid, calcium, and boron present in raisins helps in the prevention of tooth decay and keep the teeth clean, white, and healthy by removing germs.

10. Treats infertility problems: With abundant natural sugars in raisins, they help release loads of energy in overcoming erectile dysfunction in men and arginine content helps in improving sperm motility and help in treating infertility. 

11. Regulates cholesterol levels and improves heart health: Raisins can contribute to regulating cholesterol levels due to their nutritional composition. Their soluble fiber called pectin 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 antioxidants and polyphenols in them have been associated with heart health benefits..

12. Skincare and healthy hair: The presence of resveratrol in raisins help in removing toxic cells from the blood and helps in purifying the blood and in turn, 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 like flakiness, scalp itchiness, and dandruff. 


Raisins are the most whole and nutrient-dense dry fruits. Make them a must in your everyday diet due to their numerous health benefits like improved digestion, bone health, skin health, and heart health,.

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