Known as the nutrient-filled powerhouses, Kishmish or raisins are one of the most popular dry fruits. They are widely seen in sweets like barfees or payasams, or as toppings on yoghurts, cereals, trail mixes and others.
There are several benefits of Kishmish including its iron, calcium, potassium, fiber contents. Along with these, there are raisins benefits for skin, they are energy boosters and a perfect low-calorie Indian snack to curb hunger pangs too!
Raisin Nutrition Facts
Before diving into the health benefits of raisins, let us look at what raisins have to offer in terms of nutrition. A 165 g packed cup of raisins will include the following:
|
Nutrition |
Quantity |
|
Calories in kishmish |
508 |
|
Proteins |
3.0 g |
|
Fats |
0.5 g |
|
Carbohydrates |
123.1 g |
|
Fiber |
11.2 g |
|
Calcium |
40.6 g |
|
Iron |
3.76 mg |
|
Magnesium |
43.5 mg |
|
Potassium |
1196.25 mg |
|
Vitamin C |
7.83 mg |
Top Benefits of Kishmish
As seen in the raisin nutrition table, kishmish is packed with essential nutrients and the calories in kishmish are just enough to provide you with the right levels of energy. In this blog, we will talk about the several health benefits of raisins, how many raisins to eat per day and some snacks to make at home with Kishmish.
1. Raisins for Digestion
Raisins are rich in fiber and hence make them an excellent solution for digestion. A healthy intake of a handful of soaked raisins, before bed or after waking up can help relieve constipation, smoothen bowel movements and eliminates toxins from the body. Some soaked raisins' benefits also include providing relief to bloating and acid reflux. This also makes raisins for weight loss an ideal choice as good digestion promotes healthy eating and overall weight management.
2. Raisins for Healthy Eyesight
Another set of benefits of kishmish include improving eyesight. Kishmish is full of polyphenolic phytonutrients that include vitamin A, A-Carotenoid, and beta carotene. These are ideal to improve your eyesight and keep them strong. If you are wondering how to eat raisins to improve your eyesight, then consider having at least 40-50 gm a day for best results.
3. Raisins for Weight Loss
There are many seeds for weight loss but the calories in kishmish are quite low as the dry fruit is naturally sweet. Not only are they perfect to curb any sweet cravings, but are also high in fiber, which helps the body feel full for longer durations of time with just a small serving. Hence, one of the many benefits of kishmish ultimately includes supporting your weight loss goals.
4. Raisins for Immunity
Some soaked raisins' benefits also include boosting the immune system to help fight off infections. These dry fruits are loaded with vitamins and minerals, making them a natural immune booster for the body. Kishmish contains anti-inflammatory and antibacterial properties that not only strengthen your immunity but also make your body less likely to be affected by infections.
5. Raisins to Increase Iron Content
A very vital health benefit of raisins play a role in improving iron content in the body that helps in the formation of red blood cells. Kishmish also contains copper and other important vitamins that are required in making red blood cells and carrying oxygen in the body. Hence, raisins play an important role in maintaining haemoglobin levels and ensuring optimal iron content in the body.
6. Raisins for Oral Health
An important benefit of kishmish includes the prevention of tooth decay. Kishmish contains oleanolic acid, calcium and boron that are extremely useful in the prevention of tooth decay and maintenance of the teeth colour. They can also aid in keeping the teeth clean and healthy by removing germs and by helping prevent cavity-causing bacteria.
7. Raisins Benefits for Skin and Hair
Raisins benefits for skin and hair are several. According to research, the presence of resveratrol in raisins is ideal to remove toxic cells from the blood and purify it.
The body’s skin cells can also be prevented from damage, wrinkles and sagginess with regular consumption of raisins. Additionally, soaked raisins' benefits include the maintenance of shiny and silky hair whilst preventing hair loss, flakiness, itchiness, and dandruff.
You can also read: Dates Benefits for Skin And How To Eat Them
Quick Raisin Snacks to Make at Home
After having had a look at the health benefits of raisins, you must be wondering how many raisins to eat per day, or how to eat raisins, or if there are any tasty kishmish snacks to make at home. We have got you covered!
It is recommended that you consume at least 40-50 gms of raisins per day to fully experience the benefits of kishmish. They are a great healthy snack to eat on their own, however, there are also fun ways to incorporate them into your diet. These include trail mixes, consumptions with other dry fruits like almonds, cashews, pistachios, adding them as a topping or some others mentioned below!
1. Raisin Chutney
Raisin chutney is extremely tasty and can be had as a side to your dosa, chapati or rice.
Ingredients:
- 1 cup of Raisin
- 1 tbsp of lime juice
- Half a tbsp of Cumin powder
- Half a tbsp of Chilli powder
- Half a tbsp of grated ginger
- Salt to taste
- Soak raisins in lukewarm water for at least one hour
- Take them out and grind it with other ingredients into a fine paste
- Store in it the refrigerator for longer use
2. Carrot and raisin salad
A salad is easy and a quick snack to make at home. Carrots and raisins go extremely well and hence is a perfect evening snack to curb any cravings. Ingredients:
- 3 tbsp of Soaked raisins
- 1 cup of grated Carrots
- 3 halves of walnuts
- 1 tsp of chopped Mint leaves
- Dressing – 1 tsp of Lemon juice 1 tsp, honey & olive oil
- Salt and pepper to taste
- Mix all ingredients together for the dressing
- Combine each of the salad ingredients and pour the dressing into the mix
- Mix it well and serve it immediately
3. Other quick ways to enjoy the benefits of kishmish
- Replace your pancake syrup with raisins
- Add kishmish to your popcorn
- Top up your yoghurt or cereal
- Make a trail mix
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