Have you seen those tempting Christmas plum cakes studded with blackish dry fruits? Those blackish dry fruits are nothing but black raisins. Black raisins are a popular dried fruit enjoyed for their flavor. They are made out of dried black grapes. These dehydrated grapes are delicious snacks and offer numerous health benefits. Packed with essential nutrients, black raisins provide a convenient and natural way to enhance your overall well-being. [1] Incorporating them into one’s diet can be a beneficial and natural source of flavonoids and iron. This makes them a potential supplementary option for individuals with anemia, particularly patients with increased splenic T lymphocytes. [2]
This article will explore 12 amazing black raisins’ benefits and the advantages of incorporating them into your diet.
The nutritional value of black raisins (100 grams)
The benefits of black raisins come mainly from the nutrients in the raisins. The chart below shows the nutrients in black raisins.
| Nutrients | Value |
| Energy | 299 kcal |
| Carbohydrate | 18.79 grams |
| Sugar | 59.19 grams |
| Water | 15.43 grams |
| Proteins | 3.07 grams |
| Fats | 0.46 grams |
| Dietary fiber | 3.7 grams |
| Calcium | 59 mg |
| Iron | 1.88 mg |
Black raisins benefits
1. Helps in the Management of Anemia:
One of the primary dry black grapes’ benefits is that they can help prevent anemia due to their high iron content. Iron plays a vital role in producing red blood cells, responsible for carrying oxygen throughout the body. Including black-dried grapes in your diet can contribute to maintaining healthy iron levels and prevent the development of anemia. [2]
2. Rich in Antioxidants:
Black raisins are loaded with antioxidants, including phenolic compounds and flavonoids. These antioxidants help protect the body against free radical damage, which can cause cellular damage and contribute to various diseases, such as cancer and heart disease. [2]
Read our related article on – Top 20 Best Antioxidant-Rich Foods
3. Enhances Digestive Health:
Black raisins are a good source of dietary fiber, which aids in digestion and helps prevent constipation. [1] It is also favorable for colon function and has a prebiotic content that affects the gut microbiota. [3]
4. Promotes Heart Health:
The presence of polyphenols in raisins seems to have a positive effect on cholesterol levels by reducing their absorption and lowering plasma triglyceride concentrations. It also helps decrease LDL cholesterol thus helping in maintaining better cardiovascular health. [1]
5. Black Raisins Benefits for Weight Loss:
Despite their natural sweetness, black raisins’ benefits include their property to aid in weight management. They are low in calories and high in fiber, promoting a feeling of fullness and reducing the likelihood of overeating. Incorporating them into a balanced diet can help support weight loss or weight maintenance goals. [1]
6. Supports Dental Health:
The benefits of eating black raisins and incorporating them into your regular diet can contribute to improved dental health. The natural sweetness of raisins makes them a healthier alternative to sugary snacks. They do not stick to the teeth as easily as other dried fruits, have antibacterial activity, and have optimum oral PH reducing the risk of tooth decay. [1]
7. Provides Energy:
The health benefits of black raisins are also because they are a concentrated source of natural sugars along with other nutrients like sodium, potassium, calcium, magnesium, phosphorus, and folate, making them an excellent energy-boosting snack. The natural sugars, along with the fiber content, provide a quick and sustained release of energy, making them a nutritious alternative to processed snacks. [1]
8. Supports Kidney Health:
It has been seen that the consumption of raisins had a positive effect on kidney health by reducing the histopathological damage caused by hypercholesterolemia. This is yet another of the several health benefits of black raisins, owing to their flavonoid constituents, which have the potential to ensure healthy kidneys. [3]
9. Regulates Blood Sugar Levels:
Despite their natural sweetness, black raisins have a low glycemic index, meaning they have a minimal impact on blood sugar levels. The fiber content in these raisins can slow down sugar absorption into the bloodstream, making the black raisins a suitable option for individuals with diabetes or those aiming to manage their blood sugar levels. [1]
10. Rich in Nutrients:
Among the other black raisin benefits is the raisin’s attribute as a nutrient-dense food. Black raisin is packed with essential vitamins and minerals and has been linked with health benefits for children. They are a good source of dietary fiber, and antioxidants, such as polyphenols, which help protect against oxidative damage. They also contain iron, potassium, and magnesium. Including black raisins in your diet can offer a range of nutritional benefits for overall health and well-being. [1]
11. Boosts Brain Function:
Black raisins benefits are also because of the antioxidants in them, particularly flavonoids, which have been linked with improved cognitive function of your brain and memory. Regular consumption of these grapes may help enhance brain function and shield against age-related cognitive decline such as Alzheimer’s disease. [3]
12. Effect on Obesity
Black raisins’ benefits include the availability of compounds that can hinder the digestion of lipids in the gastrointestinal tract by inhibiting lipase enzymes. This shows that grape seed extract could be a safe, natural, and economical option for weight control, thus serving as a treatment for obesity. [4]
How to consume black raisins?
Black raisins may be consumed in the following ways:
- May be chewed raw after soaking in water overnight
- May be added to your bowl of fruit salads
- May be added to your bowl of breakfast cereal
- May be added to your baked goodies like cakes, muffins, cookies, etc
- May be added to your desserts like Kheer, Payasam, Barfis, Halwas, Laddoos, etc
- May be added to your jams and jellies
- May be roasted in Desi Ghee
Black raisin side effects
Black raisins, if consumed in moderation, do not produce any adverse side effects. However, consuming these raisins excessively may cause the following side effects:
- Consumption of all types of raisins, including black raisins has been linked with choking hazards. One needs to be careful about consuming raisins. Consuming a mouthful of raisins hurriedly may choke you. [6]
- Excessive consumption of raisins, including black raisins may cause raisin allergy in some children. If you notice the signs of an allergy like in the mouth you must immediately take medical action. [5]
- Excessive consumption of anything rich in fiber may lead to the formation of gas and nausea. As black raisins are loaded with fiber, you must exercise moderation in consumption.
FAQs
1. What are the black raisins benefits for skin health?
According to Ayurveda, raisins provide a sweet taste (madhura rasa) and possess cooling properties that can have a soothing effect on the body as well as on your skin. Black raisins’ benefits for skin are legendary as the antioxidants found in black raisins guard your skin against the free radicals-triggered damage and environmental factors. Regular consumption of these raisins may contribute to improved skin texture, and health, reducing signs of aging, and promoting a youthful complexion. They also have natural diuretic properties, and the antioxidants present in these raisins support the body’s natural detoxification processes, promoting overall wellness.
2. Do black raisins have an effect on the immune system?
The benefits of eating black raisins are many as they contain vitamins and minerals, including vitamin C, which is highly essential for a b immune system. Vitamin C helps stimulate white blood cell production, which is crucial for fighting off infections and keeping your immune system robust.
3. How can black raisin benefits be maximized?
Black raisins’ benefits in Hindi suggest that when consumed after soaking overnight and taken in the morning, kaali kishmish have the potential to support Sadhaka Pitta, which is responsible for emotional well-being. Apart from this, they can help pacify Pachaka Pitta, which governs digestive functions, and Ranjaka Pitta, which helps balance blood chemistry. This suggests that black raisins may have a positive impact on emotional health, digestion, and blood-related functions.
4. How many black raisins can you consume per day?
You may consume six to seven black raisins per day. The quantity however depends on your body constitution and proportion.
5. Can black raisins be consumed at bedtime?
Yes, black raisins may be consumed at bedtime. The best way to consume it is by boiling it in milk and drinking a glassful before going to bed.
Conclusion:
Black raisins benefits are immense and are not only limited to being just a tasty snack. From supporting heart health and immunity to boosting brain function and aiding in digestion, these dried fruits offer a wide array of advantages. Incorporating black raisins into your diet can contribute to overall well-being and provide a natural and convenient way to enhance your health.
Disclaimer:
This article is written from a health and wellness perspective only and is not a piece of medical advice. Kindly seek the help of a certified medical practitioner before initiating any treatment.
References:
- A Comprehensive review of Raisins and Raisin components and their relationship to human health
- Black Raisins Improved Experimentally Induced Iron Deficiency Anemia. Biochemical and Histological Evidence
- Is Eating Raisins Healthy?
- Biological and Medicinal Properties of Grapes and Their Bioactive Constituents: An Update
- Raisin allergy in an 8 year old patient
- A Comprehensive review of raisins and raisin components and their relationship to human health
