7 Health Benefits of Eating Raisins in Pregnancy - Healthy Master

raisins (kismis) during pregnancy

During pregnancy, it is common to crave something sweet. In such times, you are more likely to reach for unhealthy treats like puddings, cookies, soft drinks, and frozen desserts because you have a sweet tooth. You can, however, replace these unhealthy sweet snacks with healthy raisins. Raisins not only satisfy your hunger pangs but they provide essential nutrients to you and the fetus for growth and development. Therefore, there are many health benefits of eating raisins during pregnancy. 

Raisins are packed with iron and fibre. Eating 100 grams of dark raisins during pregnancy provides 1.79 mg of iron and 4.5 g of fibre. Moreover, raisins are a powerhouse of calcium, and by eating 80 grams of raisins during pregnancy, you get 4% of your required daily calcium intake. 

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7 Health Benefits of Eating Raisins in Pregnancy 

  1. Relief from constipation

    Constipation is a common problem in the first trimester of pregnancy. It is important to include fibre rich foods in your pregnancy so that you can get relief from constipation. Raisins are one of the best fibre-rich snacks that you can easily incorporate into your diet. Besides satisfying your cravings for sweets, raisins help you treat constipation.

Raisins facilitate water absorption and have a laxative effect that facilitates bowel motions. Therefore, raisins are good for pregnancy, so you should eat them in the early phases of pregnancy after consulting with your doctor. 

  1. Produce blood cells

    In the pregnancy phase, anemia is a common problem because a pregnant woman needs to provide food for the developing fetus. To overcome the problem of anemia, you must add raisins during your pregnancy. Black dry grapes contain iron, vitamin B complex, and other minerals that increase the body's hemoglobin levels. 

Also Read: 7 Dry Fruits and Seeds to Increase Hemoglobin

  1. Promote digestive health

    Removing toxins from the body and cleaning the gastrointestinal system are two benefits of raisins. Kishmish is beneficial during pregnancy because it facilitates digestion and lowers acidity due to its high potassium, fibre, and magnesium content. 
  2. Boost energy level

    Grapes that have been dried into raisins have a high fructose and glucose content, which helps absorb the nutrients from the food. It helps give more energy to the pregnant woman. The pregnant woman needs more energy to meet the needs of herself and her child during pregnancy because her body goes through various changes at that time. Additionally, raisins support the mother's immune system, assisting her in adjusting to her bodily changes.  
  3. Maintain oral health

    Oral health issues, including bleeding gums, are frequently experienced by pregnant women. It is crucial to take care of the mouth because it aids in preventing nausea. Oleanolic acid, which is present in raisins, guards against tooth decay and cavities.
  4. Boost bone density

    The mother is the fetus' sole source of support for all needs, including the development of several organs. Calcium and iron are both abundant in raisins. Eating black raisins during pregnancy contributes to stronger bones for both the mother and the fetus.
  5. Alleviate morning sickness

    In the first trimester of pregnancy, it is common to experience morning sickness and nausea. One of the best ways to alleviate morning sickness is by eating soaked raisins in the morning. Raisins can help soothe your stomach and calm your nausea. 

Also Read: 5 Health Benefits of Cashews in Pregnancy

Benefits of Eating Soaked Black Raisins During Pregnancy

Do you know that, in pregnancy, eating soaked black raisins and drinking the soaked raisins' water increases the health benefits of raisins even more?  

This happens because raisins' outer skin contains minerals and vitamins that dissolve in water. This facilitates your body's ability to absorb all the nutrients.

The best and simplest method would be to soak black raisins overnight and then consume them with water in the morning on an empty stomach. This will increase their iron and antioxidant content, both of which are crucial during pregnancy.

Also Read: 6 Health Benefits of Raisin Water

What Are the Side Effects of Eating Raisins in Pregnancy?

Raisins have a great flavour and offer several health advantages during your pregnancy. However, you should eat raisins in moderation, as the overconsumption of raisins can lead to the following health problems.

  1. Overeating raisins during the third month of pregnancy can cause high blood sugar levels. 
  2. At times, overconsumption of raisins or kishmish can cause gas and bloating.
  3. Overeating raisins during pregnancy may lead to weight gain. 


Raisins are a healthy and convenient snack to eat during pregnancy. You can eat raisins alone, add them to salads, or sprinkle them on other foods. Buy organic raisins from Healthy Master to provide the fetus with more nourishment while preventing exposure to any dangerous chemicals. Among seeds, you should add flax seeds, chia seeds, and pumpkin seeds to your pregnancy.

Also Read: 5 Health Benefits of Flax Seeds in Pregnancy
Also Read: 6 Health Benefits of Chia Seeds in Pregnancy