Raisins Benefits and Nutrition - Are They Good For Your Health?

Monsoon Harvest Team
26 Aug , 2022

What Are Raisins?

Raisins are basically dried grapes, which are available in a golden, greenish, or black hue. Raisins are rich source of iron, potassium, magnesium, calcium and soluble fibers which helps in digestion and lessens acidity. Not many of us talk about the benefits of raisins but these are packed with high nutrients. 

Raisins or commonly called Kishmish, are one of the underrated dry fruits name. However, they are used in many Indian cuisines, and mostly in sweet dishes and superfoods. Whether you want to add them to your breakfast cereal or in your desserts, they will never disappoint you. Raisin instead work as a natural sweetener. Let us discuss the various raisins benefits today.

12 Health Benefits of Raisins

There is a heap of raisins health benefits. Whether you are having soaked raisins or eating them dried, they will only do good to your health. Here are some of the benefits of raisins mentioned below:

  • Improves Digestion
  • Enhances Eyesight
  • Controls Blood Pressure
  • Increases Bone Strength
  • Helps In Weight Loss
  • Strengthens Immunity
  • Avoids Anemia
  • Treats Acidity
  • Stops Tooth Decay
  • Treats Infertility
  • Improves Heart Health
  • Promotes Healthy Skin and Hair

  • 1. Improves Digestion

    One of the benefits of eating raisins is that they can improve your digestion since the dried fruits contains fiber. Therefore, it leaves a laxative effect in the stomach and as a result, improves digestion. Eating raisins soaked in water can help in flushing out toxins from the body and relieves constipation. In fact, if you have acid reflux, bloating, or flatulence, you must include raisins in your diet.

    2. Enhances Eyesight

    Raisins have polyphenolic phytonutrients. These are antioxidants that help in making the eyesight strong. The free radical action is reduced, and the eyes remain protected when you have raisins. The other benefits of raisins is that it helps in protecting the eyes beta carotene, vitamin A, and A-Carotenoid.

    Also Read: Types of Millets

    3. Controls Blood Pressure

    Raisins are low in sodium and high in potassium. Therefore, the sodium content remains balanced in the body, and blood vessels are relaxed.

    4. Increases Bone Strength

    No matter in which stage of life you are in, having strength in your bone is very important. This will help you to carry on with your daily life easily. Raisins contain a high amount of calcium; therefore, improving bone strength. So, if you have a baby or kids, or even elderly people at home, do not forget to add raisins to their cereals.

    5. Helps In Weight Loss

    Raisin fruit is popular for being low in calories and at the same time, they are naturally sweet. Therefore, if you are on your weight loss journey, you can have raisins to satiate your cravings for sweets. Moreover, raisins can also be included in the millet muesli cereals. A very small amount of raisins will make you feel full because of the fiber in them. This will lead you to have lesser cravings for food.

    Related Post: Cereals For Weight Loss

    6. Strengthens Immunity

    Since raisins are loaded with various nutrients, consuming them helps in improving immunity. Due to the presence of Vitamin C, they help in fighting infections as well. Raisins also have anti-bacterial and anti-inflammatory properties, which help the body to be immune to infections. Offering raisins to kids is a great way to boost their health.

    7. Avoids Anemia

    One of the many benefits of soaked raisins is that it helps prevent anemia. Raisins are rich in iron which helps in forming red blood cells. Copper and vitamins in raisins help in carrying oxygen throughout the body.

    8. Treats Acidity

    If acidity troubles you often, you need to stick to raisins. The high levels of potassium and magnesium in raisins help in reducing acidity. When you start consuming raisins regularly, you will feel less bloated or will not suffer from the problem of flatulence. Since the toxic levels in the blood reduce, many of your skin issues will also not be there.

    9. Stops Tooth Decay

    Raisins contain Oleanolic acid which helps in the prevention of tooth decay. When we eat raisins, it cleanses our teeth and prevents bacteria that cause a cavity.

    10. Treats Infertility

    Men who suffer from erectile dysfunction must eat raisins regularly. The natural sweetener in raisins benefits men in releasing energy and is helpful for males with such an issue.

    11. Improves Heart Health

    Raisins are low in sodium and high in potassium. Therefore, the sodium content remains balanced in the body, and blood vessels are relaxed.

    12. Promotes Healthy Skin And Hair

    Resveratrol, which is present in raisins, aids in the blood's purification by assisting in the removal of toxic cells. Additionally, the skin cells are safeguarded from damage, assisting in the lowering of wrinkles and saggy skin. Also, raisins support healthy hair shine and protect from hair loss issues, particularly flakiness, itchy scalp, and dandruff.

    Raisins Nutrition Facts

    Below is the brief explanation about the nutritional value of raisins. 1 cup of raisins contains:















    Vitamin C






    Disadvantages of Eating Raisins

    As the disadvantages of eating raisins are concerned, there are not too many of them. However, some people are allergic to grapes; therefore, should not indulge in consuming raisins. Some of the side effects that one may suffer from having too many raisins are diarrhoea, vomiting, and fever.

    Found this article insightful? Visit the Wingreens Harvest Blogs to read more engaging blog posts related to health and nutrition foods. You can also visit Wingreens Harvest to buy healthy superfoods online.

    Frequently Asked Questions

    1. How many raisin should I eat a day?
    Ans:  Ideally, you should have 8-10 raisins or 40 to 50g of raisins per day. Having more than that may cause certain side effects like vomiting, diarrhea, etc.

    2. Can we take raisins daily?
    Ans:  Yes, you can take raisins daily as it helps in boosting immunity and will help you with several health benefits.

    3. What is the best time to eat raisins?
    Ans:  The best time to eat raisins is early in the morning.

    4. Is raisins good for skin?
    Ans: Raisins are absolutely good for the skin. Raisins are high in Vitamin C, which helps to restore the skin tissues. The essential nutrients are restored in the skin and spots get reduced. However, you need to eat raisins regularly to see the difference.

    5. Are raisins grapes?
    Ans:  Raisins are basically dried grapes.

    6. Are raisins good for diabetics?
    Ans:  Raisins are totally good for diabetic patients. However, you need to maintain the portion size properly.

    7. Do raisins increase weight?
    Ans:  Eating a lot of raisins can sometimes lead to weight gain. If you want to maintain your weight, then you need to eat a moderate amount.

    8. How many soaked raisins should one eat daily?
    Ans:  Women can have a small cup of soaked raisins everyday; while men can have a half cup of the same.

    9. How to eat raisins during pregnancy?
    Ans:  Pregnant women who often feel nauseous can eat a fistful of raisins in the morning or evening.

    10. Why do dry raisins placed in water swell up?
    Ans:  The process is called osmosis. When raisins are soaked in water, water molecules get into the cell membrane of the dried fruit and they get swollen.

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