12 Benefits of Black Raisins

There are several forms and colours of raisins available. Black raisins, also known as Manukka in India, have gained popularity as a delightful snack over time. These dried grapes, commonly referred to as raisins, can be stored and consumed over an extended period. A common method for making black raisins is to spread seedless grapes on paper and let them dry for three weeks in the sun. As the raisins dry, their brown colour transforms into black.

Black raisins are renowned for their delicate flavour and juicy texture, but they offer more than just delicious taste. Black raisins are known for promoting youthful, healthy skin and hair. Using black raisins for weight loss is also highly effective because they are rich in nutritional fibre, which keeps us feeling full for longer. Beyond their nutritional value, black raisins are known for various medicinal and health benefits. To learn more about the numerous black Kishmish benefits, please continue reading.

Benefits of Black Raisins

Following are some of the benefits of eating black raisins everyday:

1. Keep impurities out of the blood: Dry and acne-prone skin can result from blood impurities. Consuming black raisins on a daily basis can enhance the removal of toxins, waste, and other pollutants from the blood. Additionally, they support the liver and kidneys in working more efficiently, as they are a rich source of natural antioxidants. One of the black dry grapes benefits is their ability to purify the body and eliminate harmful free radicals.
2. Control blood pressure: Potassium-rich black raisins possess properties that lower sodium levels and regulate blood pressure. They can be particularly helpful for individuals dealing with high triglycerides, high cholesterol, or cardiovascular disease. If someone has high blood pressure, there is a potential for it to decrease suddenly. Conversely, soaking raisins can help lower low blood pressure.
3. Relieve constipation: Black raisins, thanks to their high fibre content, act as mild laxatives and can alleviate occasional constipation by promoting regular bowel movements. Many individuals suffer from constipation and dehydration due to insufficient fibre intake, poor dietary habits, excessive sugar consumption, and an imbalance of gut microbes. Another benefit of consuming soaked black raisins is that the fibre they contain supports a healthy gut biome integration.
4. Boosts immunity: Black raisins are an excellent source of vitamins C and B, known for their immune-boosting properties. Packed with antioxidants, they can enhance the body's natural immune response and help prevent infections.
5. Combats a lack of iron: Raisins are rich in iron, potassium, and calcium, making them a dietary solution for combating iron deficiency and reducing the risk of anaemia. Additionally, raisins contain copper, which supports the formation of red blood cells. Therefore, incorporating soaked raisins into your diet can help prevent anaemia.
6. Improve sleep pattern: Black raisins can also improve sleep quality. They contain melatonin, a substance that aids in sleep regulation. The antioxidants in black raisins reduce oxidative stress and alleviate the inflammatory symptoms associated with sleep problems. Additional black kismis benefits include relief from period cramps, lowering bad cholesterol, and maintaining good oral health. They can also boost energy levels and help reduce acidity and heartburn.
7. Avoid early ageing: Black raisins are rich in antioxidants and vital phytochemicals, both of which can protect our skin cells from potential damage caused by prolonged sun exposure, high levels of pollution, and other factors. By combating free radicals and preventing the destruction of Deoxyribonucleic Acid (DNA) in our skin cells, they boost our immunity and greatly enhance the flexibility of our muscle fibres. 
8. Lower the levels of bad cholesterol: Black raisins do not contain cholesterol; instead, they help mitigate the harmful effects of Low-Density Lipoproteins (LDL), often referred to as "bad" cholesterol, on our bodies. Black raisins are rich in soluble fibre, a compound that effectively reduces cholesterol levels. It aids in removing LDL from the circulatory system by transporting it to the liver. In addition to lowering cholesterol levels, black raisins contain polyphenols, a special type of organic antioxidant that inhibits many enzymes responsible for cholesterol absorption.
9. Defend against anaemia: Individuals suffering from severe anaemia can benefit significantly from consuming black raisins. These fruits are renowned for their high iron content, surpassing that of many other fruits and vegetables. Iron is essential for the production of red blood cells, making regular consumption of black raisins an easy way to meet daily iron requirements and prevent anaemia. Black raisins may also help alleviate other symptoms of anaemia, such as fatigue, pale complexion, and shortness of breath, although there isn't substantial scientific evidence available in this area.
10. Helps enhance memory: Black raisins are a good source of anthocyanins, flavonoids, and polyphenols, which reduce the damage caused to the brain by lipid peroxidation. As a result, they enhance learning and memory. Additionally, the flavonoid concentration reduces the harm caused by neuroinflammation and aids in improving cognitive performance.
11. Good for oral hygiene: Black raisins that have been soaked are great for people who have issues with bad breath. They are highly resistant to bacteria, eliminating germs and other microorganisms that may be present in your mouth, thereby enhancing your overall oral hygiene and preventing tooth decay. They are also beneficial for individuals with osteoporosis due to their calcium-rich content. Moreover, they contain Boron, a vitamin essential for strong bones.
12. Good for hair and skin: Another benefit of black raisins is their ability to delay hair thinning and greying when incorporated into one's daily diet. They are rich in iron and vitamin C, which aid the body in absorbing iron and provide the hair with optimal nutrition. Consequently, consuming black raisins helps maintain the health and natural colour of our hair. Regular consumption of black raisins can also result in clean and clear skin, delaying the onset of ageing.

Characteristics of Black Raisins

Black raisins are dark-colored dried grapes that are known for their sweetness and chewy texture. They are rich in natural sugars, vitamins, and minerals, making them a nutritious and flavorful snack. Raisins are commonly used in baking, cooking, and as a convenient on-the-go snack due to their long shelf life and concentrated nutrients.

Is it okay to drink the raisin-soaked water?

Yes, it is generally okay to drink the water that raisins have been soaked in. This water, often referred to as raisin water or raisin soak water, may contain some of the nutrients that leach out from the raisins during soaking. Also, this water can have health benefits, including aiding digestion or providing a small amount of vitamins and minerals.

Conclusion

Black raisins offer an unparalleled range of health benefits. They are a fantastic source of energy, fibre, vitamins, and minerals, making them beneficial for everyone. The health benefits of black raisins become even more numerous when soaked in water overnight. However, it's essential to remember that moderation is key, as excessive consumption of raisins may lead to negative side effects.

Dr. Ms Sunitha

Sr Dietician

CARE Hospitals, Musheerabad, Hyderabad

FAQs

1. What happens if we eat black raisins daily?

Eating black raisins daily can provide various health benefits due to their nutrient content, including vitamins, minerals, and antioxidants. They may help improve digestion, boost energy levels, support bone health, and contribute to overall well-being. However, moderation is key due to their natural sugar content.

2. How many soaked raisins are good?

There isn't a specific number that fits everyone. Generally, a small handful (about 10-15 raisins) soaked in water overnight or for a few hours can be a good serving size. 

3. Do black raisins increase Hemoglobin?

Yes, black raisins are rich in iron, which is essential for hemoglobin production. Regular consumption, along with a balanced diet, can contribute to maintaining healthy hemoglobin levels.

4. Can I soak black raisins overnight?

Yes, soaking black raisins overnight or for a few hours can soften them and make them easier to digest. The soaked raisins can then be consumed directly or used in various recipes.

5. Are black raisins good for hair growth?

Yes, black raisins contain nutrients like iron, vitamin C, and antioxidants that can support hair health and growth. These nutrients help maintain scalp health, strengthen hair follicles, and promote healthy hair growth.

6. Are black raisins good for diabetes?

Black raisins, like all dried fruits, are high in natural sugars. While they provide nutrients beneficial for health, people with diabetes should monitor their intake and consider the impact on blood sugar levels. Moderation and portion control are important.

7. Who should not eat black raisins?

People with allergies to grapes or sulfites should avoid black raisins. Also, those with diabetes or conditions requiring careful sugar management should consume black raisins in moderation and monitor their blood sugar levels.

8. Can I eat black raisins during pregnancy?

Yes, black raisins can be eaten during pregnancy as they provide essential nutrients like iron and folate, which are important for fetal development. However, pregnant women should consult their healthcare provider regarding their specific dietary needs and considerations.

9. Can I eat black raisins without soaking?

Yes, black raisins can be eaten without soaking. They are chewy and can be enjoyed as a snack or added to various dishes without the need for soaking.

10. Black raisins vs yellow raisins - which is good?

Both black and yellow raisins offer similar nutritional benefits, but they may vary slightly in taste and appearance. Black raisins are usually sun-dried, while yellow raisins are treated with sulfur dioxide to retain their color. Both types provide beneficial nutrients and can be enjoyed as part of a balanced diet.