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16 Benefits Of Raisins (Kishmish) When Consumed Daily

by Fashionlady
Uses of Kishmish
What are benefits of raisins? Eating raisins give the required nutritional edge along with being easily digested and replenishing energy into the body. The antioxidants in raisins fight free radicals, stabilize the sugar absorption and give a whole of benefits while boosting vitamin levels.

Benefits of Raisins

The deliciousness of dry fruits is incomplete without the mention of raisins. Small in size, raisin, the dried and dark-coloured grape is also called “sultana” (which stands for golden colored dried grape), and “currant” (dried Black Corinth seedless grape). How can one miss out its popular Hindi name “kishmish”, and “munakka dry fruit” as called in regional language? Very few of us know that kishmish is packed with nutrients, and is a high-energy food supplement for campers, mountaineers, and backpackers.

Now let us find out how useful raisins are for health and weight loss.

What Are The Benefits Of Eating Raisins:

Raisins are a healthy alternative to unhealthy snacks. They not only give you the required nutritional edge, they can be used as topping in food items, to enhance the flavour of the recipe and give you the dietary bonus. It might be hard to imagine that the tiny raisins provide relief from a spate of health problems, at the same time provide you a good source of carbohydrates, thereby pumping your body with energy.

According to research published in the “Journal of the International Society of Sports Nutrition”(1) way back in March 2012, you get 1.6 grams of fiber, which is 4 percent of men’s and 6 percent of women’s daily intake from just one small box of raisins.

Raisins Nutrition Facts:

Am sure most of you would like to know the nutrition part of a raisin (or munakka). The kishmish has 67% to 72% fructose sugar. Since it gets easily digested, it replenishes the body with instant energy.

  • The best part about raisin is that it is fat-free and cholesterol-free, and rich in antioxidants.
  • Talk of vitamins and the ‘sultana’ has vitamin K, vitamin C, vitamin E and vitamin B.
  • Kishmish also has the boron mineral which promotes bone health and prevents the development of osteoporosis, which is a common problem of weak bones surfacing in women.

Per 100 gm, a Kishmish gives you the following, in terms of nutritional value:

  • 5% of daily recommended dose of calcium
  • 15% of daily recommended dose of iron
  • 16% of daily recommended dose of potassium
  • 299 calories
  • 0.5 gm fat
  • 79 gm carbohydrates
  • 59 gm sugar
  • 4 g dietary fiber
  • 3 g protein
Kishmish Nutrition Facts

Source: draxe.com

Munakka dry fruit also gives your body adequate amount of antioxidants like polyphenol, phenolic acid and tannins.

Health Benefits Of Kishmish:

When it comes to judging the health benefits of kishmish, “Gems” is the right word. Let us have a closer look at it.

[Also Read: Health Benefits Of Ginger]

1. Relief From Constipation:

When you take kishmish, it swells up in the process of intake due to the natural fluids in the body. This adds bulk to the food which is moving in the gastrointestinal tract and naturally gives you relief from constipation. Besides giving you a solution to constipation, kishmish also helps in stopping loose motions, by absorbing the liquid part of loose stools, thereby reducing the frequency of diarrhea.

2. Prevention of Cancer:

High quantity of catechins can be found in kishmish. They are antioxidants which eat up the free radicals found in the body, thereby stopping the destruction of organ systems and cells. Upon including kishmish in your diet, you help in the growth of catechins in the body, thereby preventing cancer from forming in the first place, and halting its progress (in case your body has started to show signs of this deadly disease).

3. Fighting Hypertension:

The small sized “sultana” can turn out to be our biggest friend when it comes to protecting our heart health. There are many nutrients in it which play a beneficial role, and the credit goes to the high levels of potassium found in raisins. Potassium reduces the tension built up in the blood vessels, thereby decreasing blood pressure. Even the dietary fiber in raisins helps reduce the stiffness of blood vessels, in the process, relieves you of hypertension.

4. Diabetes:

Studies have revealed that eating kishmish daily modulates and regulates the sugar absorption in our body. This mobilizes the currants to stabilize the sugar absorption, thereby reducing any health complications or emergencies in those suffering from diabetes. Currants or resins also help in regulating the release of leptin and ghrelin, the hormones which play a pivotal role in telling the body when it is hungry or full. Once the hormones are in check, ladies who eat “currants” have higher chances of maintaining a healthy diet. This prevents overeating and improves the chances of living with diabetes in a better way, not a strained way.

Q. Can You Eat Raisins If You Are Diabetic?

A. If you are a diabetic or diabetic-prone, then avoid eating raisins as they can cause high blood sugar levels and increase diabetic complications.

5. Anemia:

When you are snacking on kishmish, you might feel doubly happy on knowing that it has high levels of iron which fight out anemia. It also has vitamin B complex which plays an important role in the formation of new blood. किशमिश also has a high level of copper which helps in the red blood cell formation.

9. Protects Against Anaemia:

Raisins are rich in complex-B vitamins and iron, which are the main constituents in helping to protect against anaemia. The production of red blood cells is also increased since raisins contain a good amount of copper.

10. Treats Infections:

The main cure to infections is to treat with anti-inflammatory antioxidants. Raisins contain polyphenolic phytonutrients which help in doing the same. So when there is an onset of an infection like fever, they work by killing the bacteria that causes it.

11. Reduces Sexual Weakness:

Yes, it’s true that raisins are good to better your sex life. Raisins contain amino acids like Arginine, which increases the libido content in the body and induces arousal. Erectile dysfunction is another problem that it treats in men, and hence is very good for men in this matter.

12. Does a Dental Care Check:

Raisins contain oleanolic acid which is a phytochemical that strives to keep your teeth safe from the decay, cavities and other such problems. Raisins kill bacteria hence preventing their further growth in the mouth and keep the teeth in good shape.

The right kind of weight is also a health parameter which can’t be ignored. Let us find out the contribution of raisins in reducing weight.

Health Benefits Of Raisins

Source: pinterest

Benefits Of Eating Raisins For Skin:

Eating raisins might be your favourite snack time. But they play a pivotal role in keeping your skin healthy and good looking.

13. Protects Skin:

The phenol present in raisins guards your skin cells against any damage. This halts the visible signs of aging, blemishes, wrinkles and fine lines.

14. Prevents Blood Toxicity From Affecting Skin:

Blood toxicity is a condition where the acidity in the body increases leading to skin complications like boils, pimples etc. Raisins helps in neutralizing this acid as it contains magnesium and potassium in high amounts.

15. Sun Protection:

The phytochemicals in raisins help the skin in preserving itself from the sun exposure. The amino acids in raisins help in skin renewal and act as a protective barrier against sun exposure.

16. Hydrates Skin:

Raisins hydrate skin and keep it supple and soft. This in turn, makes the skin glow and keeps you looking ageless. The vitamins A & E in raisins aid in the development of new cells in the skins outer layers.

Raisins For Weight Loss:

Raisins are a sugar substitute. Since they are blessed with natural sugar, they are an ideal diet for your weight loss mission. In fact, the co-relation between “munakka” and weight loss is a much-researched topic. But avoid popping munakka every now and then, as you need to complement them with workouts too. It is important to balance out your raisin consumption with workout activity.

The Food and Nutrition Database Research did a nutrition research in 2011. The results showed that eating dried fruits not only helps in reducing the chances of obesity, it also improves the waist size.

[Also Read: Amla Juice For Weight Loss]

To enjoy the best weight loss effect of munakka, combine it with a rich source of protein or fat. A quarter cup of raisins has approximately 13 gm of sugar which heightens your glycemic index. This, in turn, triggers the insulin in your body, breaking the food at a faster rate, thereby increasing your hunger. In fact, as per evidence stated by American Diabetes Association, when you add protein or fat source to your diet, it ups the glycemic index (GI)(1) thereby helping you in your weight loss programs.

Just like almonds soaked in water overnight help, so does munakka (raisins). In the next section, we will talk about how you gain from soaking raisins in water.

Raisins For Weight Loss

Source: pinterest

Q. Do Raisins Make You Gain Weight?

A. Raisins are high in calories, so they won’t cause an automatic weight gain. But if you eat it in excessive measures, it can take the calorie add-up in your body to drastic levels.

Benefits Of Raisins Soaked In Water:

Soaked raisins is a remedy that goes back to centuries when it comes to curing heart and liver disorders. How many of you are aware of the goodness of having raisin water, that too on an empty stomach?

When you drink raisin soaked water for four days without a gap, you are well on your way to the good functioning of heart and liver. Moreover, raisin detoxifies your body by flushing out the toxins from your body. Detoxifies blood, boosts metabolism and reduces acidity. All these health benefits come to you when you drink raisin water on a daily basis.


How To Prepare Raisin Water:

Ingredients: 2 cups of water and 150 gm dried raisin


  • Soak few raisins in boiled water and leave it overnight.
  • Next morning, strain the water and heat it again by keeping it on a low flame.
  • Now drink this water on an empty stomach, and wait for half an hour before eating your breakfast.
  • Repeat this for 4 days and see the difference.
How Do You Make Raisin Water

Source: wordpress

How Much Raisins To Eat Per Day:

Talking about the intake part, women should ideally have 1 small box of raisins (containing 90 raisins). This makes up your daily fruit requirement, in a suitable way, plus it only has 129 calories and no fat.

What Amount of Raisins To Eat Per Day

Source: pinterest


Raisin-lovers might be having few questions at the back of their mind. Let us find out solutions to your queries.

Q. Are Raisins a Good Source Of Fiber?

A. Yes, raisins are a good source of dietary fiber. When you take 1/4 th cup of raisins, you get 2 gms of dietary fiber.

Q. Difference Between a Raisin And a Sultana?

A. Thompson seedless is the same source of a raisin and a sultana. But the only difference is in the way they are dried. While a raisin is dried naturally, a sultana is dipped in vegetable oil and acid and then dried.


So after reading this blog, I hope you will munch on more raisins – not just for its delicious value, but it’s nutrient package and health boost, too. Drop in your views and comments on the benefits of eating raisins or kishmish.

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Sally Jean July 10, 2017 - 3:41 pm

What is the difference between black raisins and golden raisins.

Deepika Dewan July 10, 2017 - 4:03 pm

The golden raisins are golden-colored dried grapes that are made from different types of seedless white- freshed grapes. Whereas black raisins are similar to the golden ones, except they are smaller in size and a darker shade.

Sheila July 10, 2017 - 3:42 pm

Are raisins a good source of energy?

Deepika Dewan July 10, 2017 - 4:03 pm

Yes. Raisins provide rapid energy that improve performance.

M rizwan January 19, 2020 - 6:06 pm

Is rising reduce ldl. And blood clots?

Toni July 10, 2017 - 3:42 pm

What vitamins are found in raisins? how it can help

Deepika Dewan July 10, 2017 - 4:04 pm

B-complex vitamins are found in raisins such as Thiamin, pyridoxine, riboflavin, pantothenic acid etc. The Vitamins present in raisins can maintain cholesterol concentrations, provide dense energy, maintains blood pressure etc.

Prasanta Kumar Ghosh December 22, 2017 - 12:13 am

Raisins are protect the body from cold in normal temperature

Suresh October 23, 2020 - 6:48 pm

I am diabetic and also high BP. In this case can I have kismish and is it normal or harmful. If it’s OK, how much to take and when to take. Pls let me know. Thanks

DNYANESHWAR SHINDE January 3, 2021 - 9:53 pm

does raisins can help to control triglyceride from body?

Fazal R January 12, 2021 - 11:15 am

Is using of kishmish makes a weak women (by health physically) stronger internally and physically.?


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