Wonder Food Kishmish: 10 Soaked Raisins Benefits

Dried grapes, or raisins, are fantastic foods that can be brewed, baked, or cooked with. They are full of nutrients, high in fibre, and incredibly energising. Raisins also aid in digestion, boost iron levels, and strengthen bones.

Even though raisins are very healthy when eaten raw, you can also absorb more nutrients by soaking them in water for the entire night and then drinking the water along with the raisins the next morning. The water in raisins helps to enhance their benefits by absorbing many of their vital nutritional qualities. In this blog, we shall look at the top 10 soaked raisins benefits.

Nutritional Value Of Raisins

Given below is the nutritional value of raisins per 100 g.

Nutrients	Values
Raisins Calories	258 cal
Protein	2.84 g
Sugar	56 g
Fibre	3 g
Magnesium	30 mg
Fats	0.22 g
Vitamin C	2 mg
Calcium	54 mg
Iron	1.5 mg
Sodium	22 mg

When soaked, these values slightly change due to water absorption, but overall soaked raisins nutrition is extremely beneficial. Many people ask about soaked raisins' calories — the calorie count reduces a little compared to dry raisins, but still provides enough energy for your body.

Also read about: How many raisins to eat per day?

Benefits Of Soaked Raisins

Improves Vision Power

Raisins are abundant in antioxidants like polyphenols and phytonutrients. Additionally, it contains essential vitamins, which help shield our eyes from cataracts, macular degeneration, free radical damage, and other conditions.

Eating half a cup of soaked raisins first thing in the morning can help prevent dry eyes and reduce the risk of night blindness.

Maintains Liver Health

Since raisins are rich in bioflavonoids, which shield the body from free radical activity, they are used as a liver cleansing remedy when soaked in water. These soaked raisins also aid in blood purification.

Weight Management

You will most definitely lose weight if you soak raisins overnight and eat them first thing in the morning on an empty stomach. With a high leptin content, they reduce appetite cravings. Additionally, these soaked raisins accelerate the body's process of breaking down adipose cells and increase thermogenesis.

The high dietary fibre found in them also helps promote better food movement in the digestive tract. Eating raisins before working out is also recommended to replenish your body's natural sugar stores.

Also read about: List of dry fruits and their nutritional value

Maintain Control of Blood Pressure

Hypertension, or high blood pressure, can lead to serious health issues. To avoid such issues, you should try to incorporate soaked raisins into your diet first thing in the morning and every day.

These raisins are high in potassium, the most effective mineral that can significantly reduce our body's sodium intake. Since sodium is the primary cause of elevated blood pressure, controlling it is essential to preventing life-threatening outcomes. Therefore, you should include soaked raisins in your daily fruit consumption to prevent cardiovascular disease.

Boosts Stomach Health

Many digestive disorders are associated with poor stomach health. Consuming soaked raisins with water can help alleviate this situation by calming your stomach and reducing the strong acids present in it.

If you are prone to acid reflux, heartburn, or other oesophageal and digestive disorders, you should flush your stomach once a day with raisin water.

Cures Dry Cough

Chewing soaked raisins works wonders for dry coughs. It suppresses coughing and eases irritation in the throat. Ayurveda also recommends raisins for dry coughs due to their calming nature. Raisins are an excellent means of soothing and relieving a dry throat.

Good For Heart Health

Because of their special qualities, raisins can lower their LDL (bad cholesterol) and increase their HDL (good cholesterol). As a result, it is highly advantageous for heart health and even helps prevent cancer.

Boosts Immunity

Soaked raisins are a great source of vitamins B and C. These vitamins help your body resist sickness by strengthening immunity. Furthermore, the antibacterial and anti-inflammatory properties of raisins shield you against infections, fevers, and a host of other ailments.

Boosts Bone Health

Soaked raisins contain a healthy dose of calcium, which can strengthen and increase bone density. Consuming soaked raisins on an empty stomach can help remove toxins and increase bone density, especially if you suffer from arthritis or joint pain in the winter.

Prevents Cancer

Soaked raisins are packed with vitamins, minerals, and antioxidants and may help prevent cancer. According to studies, raisin water is particularly beneficial for the colon and other digestive organs. In both males and females, it can prevent colon cancer.

Who Should Avoid Soaked Raisins?

While soaked raisins benefits are plenty, they may not suit everyone. People with diabetes should consume them in moderation, as raisins are naturally high in sugar. If you are on a low-carb diet, soaked raisins may not align with your plan.

Those prone to digestive sensitivity may also experience bloating or diarrhoea if they consume too many soaked raisins. People with grape or raisin allergies should avoid them completely. Pregnant women can enjoy kishmish benefits, but should limit intake to avoid excessive sugar consumption.

Always consult a healthcare provider if you are on medications like blood thinners or diuretics, as raisins may interact with them.

Soaked Raisins vs. Other Dry Fruits: Health Comparison

Compared to almonds, cashews, and walnuts, soaked raisins nutrition is unique. While nuts are richer in healthy fats and protein, raisins provide natural sugars and quick energy. Soaked raisins are easier to digest than raw dry fruits and offer hydration benefits too.

In terms of minerals, kishmish is higher in iron and potassium, making it excellent for anaemia and blood pressure management. Almonds, on the other hand, are richer in Vitamin E, while walnuts provide omega-3 fatty acids. For best results, include a mix of soaked raisins and other dry fruits to balance nutrition.

Best Time to Eat Soaked Raisins for Maximum Benefits

The ideal time to consume soaked raisins is in the morning on an empty stomach. This allows the body to absorb nutrients more efficiently and provides energy for the day.

Eating soaked raisins at night can also help if you suffer from constipation or poor digestion. On average, 8–10 soaked raisins daily is enough to enjoy all the kishmish benefits without overloading on sugar.

Side effects of soaked Raisins

Raisins, as dry fruits, have no side effects as they are completely safe and healthy. Many people consume raisins and their water before anything else in the morning.
However, soaked raisins can also cause minor side effects if consumed in large quantities.

Frequent adverse effects may include nausea, vomiting, or diarrhoea. Certain individuals may experience respiratory issues, such as mild asthma. Soaked raisin water is also interlinked with an excessive intake of carbs, which might pose a problem for some people's diet plans.

Takeaway

Consuming these soaked raisins provides an abundance of health benefits for your body. However, remember to consult with your doctor if you experience any side effects from consuming these dry fruits.

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