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16 Amazing Health Benefits Of Raisins किशमिश (Kishmish)

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-coloured 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.

What are the 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.

Now let us find out in details 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, but they can also 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 with a good source of carbohydrates, thereby pumping your body with energy.

According to research published in the Journal of the International Society of Sports Nutrition1 way back in March 2012, you get 1.6 grams of fibre, 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:

Amount Per 

Calories 299
% Daily Value*
Total Fat 0.5 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg 0%
Sodium 11 mg 0%
Potassium 749 mg 21%
Total Carbohydrate 79 g 26%
Dietary fiber 3.7 g 14%
Sugar 59 g
Protein 3.1 g 6%
Vitamin A 0% Vitamin C 3%
Calcium 5% Iron 10%
Vitamin D 0% Vitamin B-6 10%
Cobalamin 0% Magnesium 8%

Source: USDA

Munakka dry fruit also gives your body an 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.

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 overheating 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. Anaemia:

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.

6. Eye care:

Kishmish have phytonutrients in them which further have antioxidant properties. Now it is these phytonutrients which are good for vision.

You will be surprised to know that raisins shield our priceless eyes from the damaging effects of free radicals (or oxidants), which otherwise lead to macular degeneration, cataracts, and weakening of vision that happens with age.

Besides their antioxidant qualities, raisins also have a considerable amount of vitamin A, A-Beta Carotene, and A-Carotenoid, all of which are important in boosting eye health.

7. Bone Health:

We all know calcium found in milk makes our bones strong. Did you know calcium is found in raisins, which makes it the best source of micronutrient Boron?

A micronutrient is that nutrient which our body needs in a very small amount. And boron is that micronutrient which enhances bone formation and aids in the faster absorption of calcium.

8. Aids Digestion:

Having raisins on a daily basis can be good for the body. Raisins contain fibers which swell in the presence of water, hence easing out the digestion process. They act as a laxative at these times, and free the constipation process.

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.

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 ageing, 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.

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)2 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.

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 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.


Raisin-lovers might be having a 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.

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