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Raisins Benefits, Nutrition Facts, and Side Effects

The first thought that clicks one’s mind seeing a box of raisins is a garnishing ingredient used in kheer, halwa, pulao, etc. But have you ever tried to know more about this beneficial ingredient rather than categorising it as a garnishing essential? To your surprise, the tiny-looking light brown coloured dry fruit is a powerhouse of healthy nutrients, specifically iron and vitamin E. So with the help of raisins benefits, one can boost their health 360 degrees. Okay, now you might be thinking of what benefits it can provide. Therefore, the health benefits of raisins include better digestion, Improved vision, boosted immunity, and many more, but each can have two sides, and so do raisins. Therefore, it might leave you with possible side effects when taken excessively. We have discussed raisins in detail later in the blog, so keep reading.

10 Best Benefits of Raisins (Kismis)

Raisins are a comfort food choice with a list of healthy nutrients. As a dry fruit, raisins do much of their job by providing ample health benefits. Raisnsn benefits are endless, but the primary ones include prevention of anaemia, improved heart health, better vision and more. Dry fruit has many considerable benefits you can take advantage of. So, check this exciting and informative list of raisins’ benefits and try to include them in your meals if you haven’t added them yet.

Raisins (Kishmish) Benefits

1. Raisins Help in Lowering Blood Sugar

Several studies have found that eating raisins may help lower blood sugar levels. Raisins contain a high amount of fibre and have a low glycemic index, making them an excellent option for controlling sugar. Also, you can count on raisins whenever you have a sweet craving and keep your sugar levels in check.

2. Aids in Weight Loss

A prevalent Kishmish benefit is that it helps in managing weight. If you’re looking for a weight-loss snack that is sweet, delicious, and healthy, then raisins can be your BFF! Raisins contain natural sugar and do not end up giving you extra calories. You can enjoy snacking on raisins without worrying about calories.

Also Read: Apricot Benefits

3. Raisins Helps to Improve Digestion

Raisins help in improving digestion and also prevent constipation. This is one of the best benefits of soaked raisins. Eating soaked raisins every day early in the morning can help keep the digestive system healthy. Since raisins also have a high amount of fibre, it helps smooth bowel movement and keep bloating at bay. 

If you are facing a digestive issue, raisins can help you in ways you never imagined. It flushes out the toxins from the body and gives your digestive system the soluble fibre needed.

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4. Benefits of Raisins for Skin

You will be surprised at how much raisin benefits the skin. Eating raisins is an underrated hack regarding skincare and skin health. The truth is that raisins can give you a youthful glow and prevent skin damage. It can even work against acne and pimples as it has all the essential nutrients that healthy skin requires. The best way to consume raisins to improve skin health is by soaking them in water before eating them.

5. Supports Vision

Raisins contain essential antioxidants that contribute to eye health. They contain polyphenols that prevent free radical damage. Besides that, raisins also contain vitamin A, which helps improve vision and gives you vital eyesight. It also delays or prevents age-related eye issues like cataracts. 

6. Prevents Anemia

Raisins are famous when it comes to preventing iron deficiency. This is one of the most impressive health benefits of raisins. Many studies have shown that raisins work great against anaemia and help you sleep well. This is because raisins contain iron and other minerals that help in blood circulation and make red blood cells. 

7. Raisins Benefit Improves Bone Health

Raisins (Kismis) are small in size, but they have large amounts of calcium in them! Improved bone health is one of the best benefits of raisins soaked in water. Eating soaked raisins helps in absorbing nutrients and calcium. Many studies show that eating soaked raisins regularly leads to increased bone density and improved bone health. 

Also Read: Health Benefits of Cashew

8. Raisins Improve Oral Health

We cannot leave this one out when discussing the kismis health benefits. Raisins contain Oleanolic acid that helps maintain oral hygiene and prevents tooth decay. Raisins also destroy the harmful bacteria in the mouth that might cause cavities and other tooth problems. But the best part is that raisins help maintain tooth health and teeth whitening as it is packed with iron and boron.

Also Read: Cranberry Benefits

9. Boosts Immunity

People do many things to increase their immunity, but eating raisins for immunity is a popular choice. Why? Today we are telling you that raisins can help boost immunity surprisingly. It contains Vitamin C and other nutrients that can keep the immune system healthy and help the body fight diseases. Raisins also have antibacterial properties that keep harmful bacteria away from your body.

10. Promotes Heart Health

Here are some kismis benefits that you probably didn’t know about! Raisins are suitable for the heart and help in lowering blood pressure. Yes, you read that right! It helps balance and maintain the sodium content in the body and prevents the contraction of blood vessels. Also, when you consume raisins daily, you notice improved cholesterol levels. It promotes good cholesterol and helps tackle cardiovascular problems. 

Also Read:- Badam Health Benefits

Raisins Nutrition

Are you surprised by the range of health benefits of raisins? Several elements make raisins qualify as a health booster. However, the main reason why raisins provide many health benefits with their nutritional value. Now we shall talk about raisins’ nutritional facts to help us develop a better understanding of raisins and what it contains.

Raisins nutrition facts
Essential NutrientsRaisins Nutritional Value Per 100g
Raisins Calories258 cal
Protein2.84 g
Sugar56 g
Fiber3 g
Fats0.22 g
Vitamin C2 mg
Calcium54 mg
Iron1.5 mg
Sodium22 mg
Magnesium30 mg

Raisins Side Effects

No doubt, raisins are beneficial for health due to their nutrition content. But the benefits can only be enjoyed if you consume raisins in moderate amounts. If you consume them excessively, you might face the side effects of raisins. Overconsumption of it imbalances the original nutrition content of the body and leaves you with health issues like blood pressure, gas and more. Below we have listed a few of its side effects for you to look at.

Raisins side effects

1. Gas Problems

Gastronomical issues are ordinary raisins’ side effects. Eating too many raisins can lead to gas problems and even bloating. They contain complex sugar that your body might find hard to break down, so you may experience bloating. 

2. High Blood Pressure

Raisins (Kismis) are an excellent food for lowering blood pressure, but you might get in trouble if you over-eat raisins. It can increase blood pressure and may even cause a risk of stroke if consumed in large amounts regularly. 

That was all the information on the benefits of raisins (kismis). We are impressed by how many benefits and essential nutrients small raisins contain. You can add raisins to your daily diet if you wish for good health and an improved lifestyle.

3. Weight Gain

This tiny-looking dry fruit is high in calories index, and if you are a health enthusiast or eyeing to lose weight, you must consume them in moderate amounts.

4. Might Damage our cells

Raisins are a good source of antioxidants like polyphenols, bioflavonoids, and phytonutrients, but consuming them in moderation is essential. Overeating of antioxidants can lead to interaction with free radicals and subsequent oxidative damage to healthy cells.


A widespread English is saying: “don’t judge a book by its cover”. The same rule applies to raisins. The tiny-looking dry fruits have a lot more to offer than you can expect from them. They are loaded with healthy nutrients which assist in nurturing the body with essential nutrients. Due to these nutrients, raisins’ benefits are endless, from lowering blood pressure and improving bone health to curing anaemia.On the other hand, if consumed in an abnormal amount might levee you with its side effects. Therefore we suggest you consume them in moderate amounts or the needed portion. Let’s wrap this article with the idea that dry fruits are a healthy snack that can be eaten in many ways and has ample benefits and a few side effects depending on the amount you consume

Are raisins good for the skin?

Eating raisins daily can provide youthful, glowing, clear, acne-free, and healthy skin. Antioxidants in raisins help rejuvenate the skin and prevent damage and sagging. Raisins also purify the blood.

Are soaked raisins good?

Yes, they are very beneficial for the body. Raisins soaked in the water…
Detoxifies the body
Strengthen digestive health
Regulates blood pressure
Supports immune system
Promotes bone and teeth health
Protects heart…

Which type of raisins is good for health?

Golden raisins are said to be slightly healthier than others. This is because they have more flavonoids than the other types of raisins.

Can diabetic patients eat raisins?

Raisins contain no added fat, saturated fat, or cholesterol and are filled with healthy nutrients like fibre, antioxidants and potassium. These characteristics make it an excellent choice for diabetic patients.

How many raisins should one consume daily?

On average, you can consume around 8-10 raisins daily.

Do raisins increase weight?

Although raisins are high in calories, they don’t lead you to fat gain if consumed in considerable amounts. They can only lead to weight gain if consumed in excessive amounts.

Is it safe to consume raisins with milk?

The combination of raisins and milk gives a laxative effect on the stomach and relieves constipation. In addition, raisins and milk are proven to provide several health benefits, as is an old theory.

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