Raisins: Know its Benefits, Uses, Dosage, and Side Effects

Raisins (Kishmish) are the grapes that have dried in a food dehydrator or the sun. They are the healthy food for adults and considered as the best snack for the kids. This nature’s best food is the excellent source of the minerals and vitamins that the children require. Also, they are naturally sweet and are rich in calories and sugar, but they are quite beneficial if consumed in the moderate amount. They help in boosting digestion, keep your bones strong, and enhances the iron levels in your body. Therefore, the next time if you crave for the sweets or candies, just munch on a handful of the raisins.

-Low in fat
-High in fiber (2g per serving), which is good if your child has constipation
-A good source of iron and calcium
-Low in cholesterol
-A good source of iron, calcium, and potassium

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Commonly used as:

-In yogurt
-Mixed into oatmeal
-As a salad topping
-In granola or cereal

How to Make your own raisins at Home?

a) Collect some of the grapes.
b) Eliminate the large stems.
c) Rinse them in cool water.
d) Put them on a tray, and set the tray under the shade of sun.
Note: It works best if the tray has holes for the air circulation).
e) Flip the grapes to make sure that it gets even sun exposure.

Note: In just two or three days, you’ll enjoy your homemade raisins.

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Health Benefits:

1. Cure Erectile Dysfunction

Due to the presence of the amino acid ‘arginine,’ raisins stimulates the libido (i.e., sex stamina). Arginine is a natural aphrodisiac that helps in increasing the sperm motility and the chances of conception when engaged in the sexual intercourse. They are also helpful in boosting the sexual endurance and effectively treat the erectile dysfunction. So that’s why in India, on the wedding night, the bride and the groom are asked to drink a glass of milk boiled with raisins and a pinch of saffron.

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2. Fights Cancer

The high levels of the catechins in this nature’s candy fight cancer. Catechins are the polyphenolic antioxidant in the blood that flushes out the free radicals in the body, which is one of the primary culprits behind the growth of the cancer cells. The fiber present in this dried fruit promotes the excretion of the bile and remove toxins that cause cancer and slows its progress. Even the director of the Health Research and Studies Center of the Sphera Foundation have confirmed that the addition of the just two servings of raisins every day can enhance the colon function and may even lower the risk of colon cancer.

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3. Improve Digestive Health

The fiber contained in it absorbs the natural fluids present in the body. It adds volume to the food passing via the intestinal tract and finally gives you relief for constipation. Moreover, it helps to eliminate the dangerous materials and toxins from your digestive tract. Therefore, it also prevents the bacterial growth, bloating, and intestinal disorders. The good amount of the potassium and magnesium reduces acidity and prevents kidney stones.

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4. Control Diabetes

Raisins reduce the postprandial insulin response that means that they can manage the insulin levels in the body. They are also helpful in controlling the release of the ghrelin and leptin, both of which are responsible for indicating that the body is full or hungry. Thus, by keeping a check on these hormones, you can easily maintain a healthy diet.

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5. Increases Heart Health

The high amount of the potassium, tannins, polyphenols, fiber phenolic acid, and antioxidant in the raisins help in burning cholesterol, thereby promoting excellent cardiac health.

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6. Fights Fever

The antibiotic, germicidal, and antioxidant properties in it cure the fever by fighting against the bacterial and viral infections in the body.

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7. Cure Anemia

The richness of iron in it is effective in treating anemia. It also includes many vitamin B complex members essential for the formation of the new blood. Also, the copper helps in the Red blood cells production.

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8. Promotes Bone Health

Calcium present in it gives you strong bones and joints. They are also the best source of boron, which is essential for the efficient absorption of calcium and proper formation of bones. Moreover, it also fights against the osteoporosis caused due to menopause in women.

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9. Enhance Eye Health

The antioxidant-rich polyphenolic phytonutrients, Vitamin A, A-Carotenoid and beta-carotene in the raisins are wonderful for the eye health. They safeguard the eyes for the destruction caused by the free radicals, thus lowering cataracts, mascular degeneration, and vision weakness due to the age.

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10. Lowers Diarrhea

It helps to lose tool by absorbing the liquid in the raisins and thus minimizes the frequency of diarrhea.

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11. Minimize Arthritis Pain

Raisins are a natural source of antioxidants and polyphenols which have powerful anti-inflammatory properties that lowers the pain of arthritis.

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12. Enhances Hair Health

Daily intake of the raisins promotes thick and shiny hair. The richness of the vitamin C in the cell protects the hair against the cell damage. These tiny treats contain iron that helps to boost the air circulation in the body and stimulates the follicle cells. In fact, the anti-inflammatory properties in it stop dandruff, flakiness, scalp inflammation, and scalp irritation.

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13. Boost Liver Health

Due to the richness in the bioflavonoids that guards your body against the free radicals, the overnight soaked raisins helps to cleanse the liver. Moreover, it purifies the blood and even promotes good liver health.

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14. Insomnia

Raisins can help the people facing sleeplessness in the night time. When consumed daily, it lowers the stress levels in the body and fights hypertension. It also makes sure that you have the proper mental strength required for a good night sleep.

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15. Dental Care

Raisins include oleanolic acid that is vital to keep the teeth safe from the cavities, decay, and cavities. They keep the teeth in the excellent shape by preventing the growth of bacteria in the mouth (like Porphyromonas gingivalis, and Streptococcus mutans). Due to the good amount of the calcium, they prevent the teeth from any breakage. On the other hand, the Boron present in the raisins helps in teeth whitening as well. If you have got a sweet tooth, it is best to replace the sugary and unhealthy snacks with the raisins.

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16. Skin Benefits

This nutritious dried fruit contains low-fat food that gives high energy to the body. It guards the skin against inside by protecting the cells from any damage which in turn delays the appearance of aging signs such as fine lines, wrinkles, and blemishes. The presence of the antioxidants in it enhances the skin repair systems like rejuvenating the skin cells and fights skin sagging. The resveratrol agent eliminates the toxic cells from the blood, purifies the blood, and makes the skin clean & healthy.

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How to Store?

Once you open the packet of raisins, it is best to keep it in the dry and cool area. You can store it in an airtight container for the six months or simply keep them in the refrigerator for about one year. If they get dried out, you can make them steam or just boil them for several minutes.


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-Fresh raisins do not need any special attention before consuming or using them in the recipe.
-They taste yummy when used in the hot milk.
-You can enjoy them alone or mix them with the other dry fruits such as almonds, dates, apricots, and prunes for a healthy snack.
-You can put them in your bag or purse for an instant healthy snack.
-You can add the raisins to your homemade granola, breakfast cereals, or simply sprinkle it on a bowl of oatmeal.
– You can even use the raisin-infused water to prepare the side dish. Use the soaked raisins on the top of the chicken dish or just layer it with the plain yogurt to make a dessert parfait. The texture and sweetness in it make them an excellent addition to the poultry stuffing.
-They are the favorite item in many of the confectioneries and work well with most of the baked foods. They are added usually in muffins, biscuits, cookies, pies, and cakes. Furthermore, they are even used in the preparation of the jellies, jams, and puddings.
-They are used widely in the salads and are added to the curries.


You can consume 30 grams of raisins in a day in divided proportions.

Side Effects:

Here are the risk factors that are due to the excessive consumption of raisins. Eating too much to can be unhealthy, so just make sure that include a handful at a time. Also, the people suffering from the high BP should keep their consumption in check.

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a) Diabetes Risk

A study published in The Journal of Clinical Endocrinology and Metabolism has shown that the high amount of the fructose and triglycerides boost your chances of developing diabetes.

b) Allergy

Few people may face allergic reactions. It includes breathing issues, diarrhea, wheezing, vomiting, and in some cases even fever.

c) Helps in Weight Gain

Due to the presence of the glucose and fructose, they help to gain weight healthily. They are the best for the bodybuilders and athletes who require an instant boost in the energy and want some extra weight.

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Raisins: Know its Benefits, Uses, Dosage, and Side Effects

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