10 Amazing Health Benefits of Raisins – Little Gems Kishmish

Last Updated on September 30th, 2020

Eating dry fruits is always fun because they are available throughout the year and you don’t need to spend time cooking them. They are handy and can be a good option for evening snack when you just need something to munch on. And raisins are an extremely delicious and widely popular variety of dry fruits. Their are many health benefits of raisins that you may not know until now.

How are they obtained? By drying grapes either in the sun or in driers such that they turn golden, green, black or brown in color. At first glance, raisins may look like something that will not be pleasant in taste because of their dark, wrinkly dried appearance. But if we keep that appearance aside, raisins are actually considered nature’s healthy alternative to candies and sugar. They are sweet and full of energy. They can be eaten after soaking in water for few hours. 

health benefits of raisins
health benefits of raisins

Raisins contain a great deal of vitamins and minerals and this makes their nutritional value high. The nutrients in 100 grams of raisins include:

  • Energy: 229 kcal
  • Sugar: 59g
  • dietary fiber: 4g
  • carbohydrates: 79g
  • calcium: 50 mg
  • Iron: 1.88 mg
  • Proteins: 3g
  • Potassium: 750mg of
  • Sodium: 11mg
  • Fat: 0.5g

Raisins are also called ‘little gems’ because of their small size after they are dried up and having numerous health benefits for human skin and hair.

A few of the health benefits of raisins or the little gems are listed below:

  1. Raisins Aids Digestion:

Eating Raisins after soaking in water for few hours helps in digestion. Fibers present in raisins swell as they absorb water quickly, thus promoting a laxative effect. This helps in relieving constipation. It is therefore advised to have regular intake of small amounts of water soaked raisins as it helps in maintaining regular bowel movement. The fibers inn raisins sweep away the toxins and waste materials from the gastrointestinal tract.

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  1. Kidney & Lever Health:

It is a well known fact that foods rich in potassium will prevent both kidney stones from forming as well as prevent them from recurring. Raisins are rich in minerals like potassium. Consuming them regularly helps to prevent kidney stones and thus it is suggested to have raisins in your diet plan.


  1. Healthy Bones:

Raisins are also rich source of calcium, which is needed to strengthen bones and teeth. Raisins help in the calcium absorption and bone formation. The calcium and boron present in raisins helps prevent the development of osteoporosis and thus they are really good for postmenopausal woman.

healthy little gems
healthy little gems
  1. Sexual Problems:

Raisins are also recommended for sexual disorders such as problem with one’s libido. Raisins contain Arginine which is a kind of amino acid, and this helps in libido problems. Arginine helps to increase the libido as well as treating erection problems in men. Raisins are also a good source of energy which helps to treat other sexual problems as well. Raisins also help to improve sexual weakness.


  1. Energy Booster:

Raisins are good source of energy, since they are loaded with carbs. They contain particularly natural sugars like fructose and glucose which are a good source of energy. Raisins facilitate efficient absorption of vitamins, proteins and other nutrients in the body. They are often part of the diet plan for body builders and athletes to provide a quick boost of energy.


  1. Healthy Heart:

Regular consumption of raisins also provides protection against heart related problems. By lowering cholesterol as well as triglyceride levels, raisins improve the overall condition of your heart, thus lowering the risk of strokes, hypertension and heart attack. Thus having raisins is also good for your heart. Include this the list of your diet plan. 

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how to take care of your heart
how to take care of your heart
  1. Clear Skin:

Going a head in the list of health benefits of raisins, skin is another area where raisins helps. They are loaded with antioxidants which help to maintain healthy and glowing skin. Raisins contain resveratrol, a powerful antioxidant that slows down the ageing of the skin cells and thus helps your skin look younger. They help to  purify your blood by eliminating toxic cells ; and improve the formation of red blood cells by supplying oxygen to your skin. These blood purifying and antioxidant properties of raisins make your skin clear and radiant. It helps in keeping it nourished and beautiful.


  1. Arthritis:

Common cause of Arthritis is acidic blood. Raisins contain a large amount of alkaline which helps to neutralize acids that are present in the body. They are recommended for arthritis treatment as it is an effective cure for acidosis. Raisins also contain magnesium and potassium which help to reduce acidity.


  1. Oral health:

Candies are sweet but contains artificial sweetener which are really bad for teeth and oral health. Raisins contain oleanolic acid, which provides protection against cavities and tooth decay, and prevents the growth of harmful bacteria that can cause gingivitis and other periodontal diseases. Thus raisins are a great alternative for candies at all times. So we can cover oral health in the list of health benefits of raisins.

get your eyes healthy with natural remedies
get your eyes healthy with natural remedies
  1. Protects Eyes:

Raisins have nutrients that helps protect the eyes from harmful free radicals that may cause the development of cataracts, macular degeneration and other visual disorders. Thus having raisins in your diet, can help keep your eyes healthy for a longer period of time.


This covers our list of health benefits of Raisins, but this is not complete since the benefits are many and this article is short to explain all of those. So in short we can say that Raisins are a sweet gift of nature and a natural little gems that can keep your body healthy in many unknown ways. Enjoy the sweet raisins in curd, cake, biscuits, cookies, or even have them directly.

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These were the best advantages of including raisins in your diet. Apart from this, it also aids in weight loss if properly followed by regular exercise, fights infections, boosts immunity, fights hair fall, fights various cancer causing agents and maintains a good health throughout. So, what are you still waiting for? Go, grab a packet of raisins now and include it in your diet as and how so ever you like. Keep eating and keep commenting. We are open to any kind of suggestions, complaints and comments.


Eat Healthy…!! Stay Healthy…!!

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