Health Benefits of Black Raisins

Raisins are an all-time Indian favourite. Also known as kishmish, we have been cherishing their sweet core since ancient times. Be it any festive occasion or days full of weakness, we open up the canister, pick up a palmful of raisins, and eat. Sweet and lovely. However, apart from the regular golden raisins that we have been cherishing for centuries, the market is seeing a spike in demand for black raisins too. 

Native to the Mediterranean region, black raisins are used extensively not only in dishes but also to treat several ailments. Their health benefits make the story even more sweeter. And we’ll cherish just that.

Today, we’ll explore the many black raisins’ benefits, how and when to eat them, and the risks involved.

Know Your Black Raisins: History, Name, and Nutrition

Black raisin, also known as Kaali Kishmish, is a lesser-known gem that truly needs a small corner in our kitchen. Traditionally, raisins are used to treat anaemia and weakness. All hail their rich nutritional profile that adds a powerful punch of health to our lives. 

As we see, it’s a great deal of nutrition. But where have black raisins come from?

Cultivated in Greece since the time of Homer, the “Black Corinth” grape has a rich history that dates back to ancient times. Records of its trade exist as early as the 12th century. In the 14th century, these dried grapes were known as “reysyns de Corauntz” or “grapes of Corinth,” that became a popular export to England. As time went by, the name evolved into “currants.”

By the 17th century, production had shifted to the Ionian island of Zakynthos (Zante). This gave birth to the modern name of Black Raisins – Zante Currants. 

Black Raisins Benefits – The Black Bounty

Black raisins are rich in healthy plant compounds. These plant compounds, along with the many vitamins and minerals black raisins possess, benefit our health. Here are all the black raisins’ benefits proven yet far by the scientific microscope: ^[2]

1. Improves Digestive Health

Digestive health is an area of concern today. We are eating more and more foods that cause harm. A fallen digestive system leads to a person falling. One macronutrient that enhances digestive health is fibre. However, around 70% of Indians lack enough fibre today. ^[3]

Raisins, apart from their sweet touch, offer a good amount of fibre. A single serving of raisins can add value to your fibre intake. Moreover, dietary fibre can work synergistically with tartaric acid and amplify the number of good gut bacteria. This enhances colon health. ^[4]

Pro tip: Soak and consume Black Raisins on an empty stomach to help support metabolism and for a natural colon cleansing effect.

2. Helps Increase Mineral Absorption

Intake of minerals doesn’t equal absorption of minerals. Due to several reasons, minerals get under-absorbed by our bodies. This adds to a lack of nutrition. For example, one way to enhance the absorption of calcium is by having enough vitamin D.

Black Raisins benefit mineral absorption through their tartaric acid content. Tartaric acid, or fruits rich in it, are known to enhance the absorption of minerals such as iron and calcium. So, it is best to combine raisins in foods that have iron or calcium in them. Mix it in milk, iron-fortified foods, etc. ^[5]

3. May Treat Anaemia

Anaemia is a condition that usually affects us all at some point in our lives, but rarely do we care. It makes us weak and exhausted. The reason? Iron deficiency.

Black raisins are a natural source of iron. This mineral helps in the production of haemoglobin. Now, haemoglobin is responsible for carrying oxygen throughout your body. When iron is low, our organs receive restricted oxygen. This leads to fatigue, weakness, and pale skin. Eating black raisins can help prevent this cascading mayhem. This is the reason raisins have been used traditionally to treat fatigue and weakness. ^[6]

4. Good for Bone Health

Black raisins are high in boron. This mineral is known to enhance bone health and help one age stronger and more gracefully. Consuming a palmful of these black beauties every day can prevent one from falling into bone-related diseases. 

Also, the high calcium content of black raisins adds to their bone-boosting property. Remember to keep your vitamin D intake up to fully absorb calcium.

5. Rich in Antioxidants 

Black raisins contain brilliant amount of phenolic compounds such as quercetin, caftaric acid, coutaric acid, etc. These compounds act as antioxidants. Now, antioxidants are well known to prevent free radicals from damaging our cells and DNA. Antioxidants also reduce oxidative stress. All these protective acts lead to a reduced risk of chronic diseases.

A diet high in antioxidants is known to:

• Uplift heart by reducing bad cholesterol and triglycerides 
• Preventing skin from wrinkles and premature ageing
• Enhance memory and protect the brain from age-related issues
• Enhance digestive health
• Strengthen immunity and thus protect us from usual sick days

And the list is long.

Quercetin has recently been found to have potent properties such as antimicrobial, antiviral, and anti-inflammatory properties. Some studies even suggest it is beneficial in dealing with blood sugar. This means that black raisins can even benefit from blood sugar imbalance. ^{[7] [8]}

6. Instant Source of Energy for Athletes

Here is more to your knowledge – Ancient Greeks and Romans used to value raisins so much that used to offer them in worship and also award them as prizes for victorious athletes. Moreover, Roman physicians even prescribed them as a cure-all for various ailments. ^[9]

Here is why black raisins can add power to your athletic training –

• The high antioxidant content of raisins can help athletes deal with pain during intense physical activity. It can even enhance post-workout weakness and injury due to its anti-inflammatory properties.
• Black raisins offer good amounts of calories that can provide quick energy without leading to blood sugar spikes due to their lower sucrose content.

Black raisins can also work as a perfect snack for children. They provide essential nutrients without contributing to obesity. Furthermore, they can prevent one from obesity. They have been shown to lower the postprandial insulin response and modulate sugar absorption. This is quite beneficial for those suffering from insulin imbalance. ^[10]

7. Healthy for Heart 

The way to a healthy life goes through a healthy heart. The way to a healthy heart goes through a diet rich in fruits, veggies, dry fruits, and an active lifestyle. Black raisins can work wonderfully well at helping the heart pump joy and vigour into your body. How?

Black Raisins have been found to be helpful in lowering triglycerides and cholesterol levels. Furthermore, black raisins contain a high amount of antioxidants and a good amount of fibre. Both these things benefit the heart. ^[11]

8. Rich In Nutrients

As said above, black raisins are an ideal snack for sustained energy. The main reason is its rich nutrient profile and moderate glycemic index. These black gems provide essential vitamins and minerals such as iron, potassium, calcium, and B vitamins. Two minerals that it offers in high amounts are potassium and magnesium. 

Also, black raisins boast a high boron and tartaric acid content. Tartaric acid leads to improved colon health. Furthermore, you can easily get various phytochemicals like flavonoids and isoflavonoids that add to its antioxidant properties.  The presence of these polyphenols (such as vanillic acid, caffeic acid, quercetin, etc.) makes currants an essential component of the antioxidant-rich Mediterranean diet.

As we see, black raisins benefit us inside out. But there are things to know before you make these a healthy part of your diet.

Black Raisins – Risks and Precautions

Although black raisins are extremely beneficial, they can harm too if consumed without proper knowledge. While making black raisins a permanent part of your diet, keep note of these things:

• Eating raisins excessively can lead to digestive issues, weight gain, and blood sugar imbalance due to their high carb content
• Because they contain high amounts of antioxidants, overdosing on them can make these antioxidants start acting as pro-oxidants and harming our own cells.

Apart from these things, you are good to go.

The Bottom Line

Black raisins might be new to Indian kitchens, but their rich nutritional profile and numerous benefits are making them a permanent part. 

From aiding digestion to promoting heart health, strengthening bones, enhancing immunity, and even protecting cells through their antioxidants, black raisins’ benefits are both diverse and significant. Not just this, because they are packed with power and antioxidants, they make up a good snack if you’re a seasoned athlete, a health-conscious individual, or simply someone who enjoys a good snack. However, as you cherish black raisins, remember that moderation is the key.

So, what is stopping you from embracing these black gems? The next time you reach for a snack, consider these black beauties – a delicious and nutritious choice backed by centuries of tradition and modern science. 

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