Munakka: Benefits, Precautions and How to eat ?

We all know that feeling – that afternoon slump where energy dips. There, reaching for a sugary snack seems like the only solution. But what if there was a delicious and natural way to combat fatigue?

India, as a country, always focused on mindful eating, on calling nature for healing. It had solutions for everything, including fatigue. One such solution that it offers is Munakka. 

For centuries, Munakka has been a staple in Indian households. The reason is not just its delightful taste but also its incredible health benefits. In Ayurvedic practices, it is much loved and cherished for its essential vitamins, minerals, antioxidants, etc. Besides the health benefits, it is also a natural coolant that is highly satisfying and soothing for the approaching summer. 

We are here to carry down the same healthy tradition and help you live better. 

We will explore the numerous Munakka benefits, how these tiny champs can make a positive impact, things you should be wary of, and how to include them in your diet. 

So, let’s pull the nectar out. 

Know Your Munakka – Process, Names, and Nutrition

So, what exactly is Munakka? And how does it differ from raisins? 

Munakka is a dry fruit obtained from a specific type of grape called ‘Anab-e-Shahi’. This particular grape contains big seeds that give Munakka its specific shape and texture. However, today, you may easily get numerous varieties of Munakka made from different grapes. Now, how is Munakka made?

The traditional process involves leaving these grapes on the vine itself until they get sundried completely and turn into dry fruit that we know as Munakka. 

About taste – Put this dry fruit in your mount and you’ll feel some sweetness flowing over your tongue. Sometimes, it also holds a mildly tangy touch.

Usually, people get confused between Munakka and Kishmish. When both these dried fruits come from grapes, what difference do they hold?

Munakka is larger and fleshier than the golden raisins you might be more familiar with. Also, they have a sweeter, more intense flavour.

Difference between Munakka and Kishmish

Sometimes, Munakka is often known by several other names such as:

• Black raisin,
• Manuka,
• Darakh, etc.

One feature that puts Munakka apart from every other type of raisin is that it contains big seeds. Now, do you need to through these seeds out? Depends!

If you want to cherish the flesh, you may spit the seeds out. Otherwise, Munakka seeds are totally edible. In fact, these seeds contain some extra nutrients that can serve some added Munakka benefits. Just remember that you chew these seeds well. 

About Nutrition – Munakka is a rich source of several essential vitamins, minerals, and antioxidants. These nutrients highlight its health-enhancing potential. 

Munakka (Vitis vinifera) – nutritional value – 100 grams ^[1]

Brilliant in terms of nutrition. And this is the reason Munakka is dearly loved in the Indian tradition.

The Many Munakka Benefits

Here is a list of Munakka benefits that have kept it intact in the rich Ayurvedic tradition:

1. Rich in antioxidants

Munakka boasts an impressive arsenal of antioxidants. But why antioxidants? What exactly do these compounds do?

Antioxidants are nature’s defence system against free radical damage. These free radicals are unstable molecules that can harm cells by knocking off their electrons. The end result? Cell damage and ruined organ health. But one of the best Munakka benefits is its rich antioxidant profile. These tiny but mighty champs stay loaded with antioxidants like vitamins C, E, and polyphenols. These nutrients act as scavengers and neutralize the bad effects of free radicals. As a result, you get protected from several harmful effects.

Now, this is not the only benefit that comes with antioxidants. Here is a list of other bonus benefits that they provide:

• Better eye health
• Protect skin and other organs from premature ageing due to several factors
• Enhance immunity
• Deal with derailed blood pressure
• Help brain functioning by protecting neurons, etc.

So, if you ever feel like falling in life, give these sweet charms a chance.^[2]

2. Adds to your weight management journey

Because Munakka is sweet in terms of nature, you might raise your brows reading this benefit. However, despite being soaked in sweet carbs, Munakka contains several plant compounds that can help you lose those excess pounds. 

A study done on raisin intake found that those who consumed it regularly ^[3]

• Ate more good food (fruits, veggies, whole grains, fibre, etc.)
• Reduced their bad food intake (added sugar, saturated fat, trans fat, etc.)
• Managed their weight far better

The connection between raisin intake and healthier dietary habits was quite visible. But this is not the only thing that helped in weight management. Another study found that consuming raisins on a regular basis had lower levels of triglycerides and cholesterol. ^[4]

3. Boosted memory and brain functioning 

Ever wonder why grandma always offered you raisins after school? It turns out, there might be more to this snack than just sweetness! Munakka benefits brain functioning as well. A study done on it suggests that daily Munakka consumption can be a brain booster, especially as we age. It also calms mind and may work as a stress reliever. ^[5]

Here’s how:

• Raisins are packed with antioxidants. These antioxidants fight free radicals that might damage brain cells and lead to memory problems.
• Raisins also add to the memory power. According to the study, raisin consumption daily for 90 days helped those who ate and performed better in memory tests than those who didn’t.
• Raisins might even help with spatial learning: This means remembering locations and navigating new environments could not worry you anymore, especially as you age.
• Raisins may protect brain structure as well. It may help keep brain cells healthy and prevent age-related decline.

So, the next time you forget where your car keys or phone are, remember to eat a handful of Munakka. 

4. Heals heart from within

Ever wondered why Munakka and other raisins overwhelm so many Indian dishes? Surely, one big reason is its sweet nature, but another benefit is its heart-healing potential. Consuming them daily, especially before you sleep, can do several changes in your body that help the heart. 

Munakka benefits heart health in people with high cholesterol. Here’s a breakdown of a study done on this same and what they found:

• Reduced Blood Pressure: After just 5 weeks, the study observed a significant decrease in diastolic blood pressure (the lower number) in the group consuming black raisins daily.
• Enhanced Antioxidant Activity: Black raisin consumption led to a noticeable increase in the body’s overall antioxidant capacity as well. 
• Lowered Malondialdehyde Levels: Malondialdehyde (MDA) is a marker of oxidative stress. It simply means that your heart is stressed. Consuming Munakka may help reduce these very MDA levels.^[6]

Another study showed that:

• Its high fibre content helped lower cholesterol levels, 
• And its polyphenols lowered triglycerides

However, this was combined with regular exercise.

And what all did it take? A handful of delicious Munakka per day. 

5. Good for guts

Did you know Munakka might be a friend to your gut? Well, some studies say yes! Munakka and other raisins contain prebiotic properties. Now, what are prebiotics? Just as you need food to strengthen yourself, your gut bacteria (that digest food) need food as well to function better. Prebiotics are a type of fibre that acts as food for the good bacteria in your gut. When these good bacteria thrive, they can help with digestion, acidity, constipation, and nutrient absorption and even keep your gut feeling happy!

Taking a handful (around 80-90 grams) of Munakka daily and chewing on it could be a tasty way to support a healthy gut. Who knew health could be so delicious? ^[7]

Furthermore, their high fibre content and other nutrients make it a powerful punch against constipation. Boil 40-50 Munakka in milk and drink before you sleep. 

6. Helps you smile bright

Here’s some good news for your pearly whites! Raisins, unlike many sugary treats, are actually good for your oral health. Their natural antibacterial properties can help fight off harmful bacteria in your mouth.

But won’t they stick and create cavities? No! Their low adherence to teeth means they won’t stick around and cause cavities. 

Not just this. The optimum oral pH level of Munakka can help you maintain a healthy environment for your teeth and gums. ^[8]

7. Brilliant at balancing blood sugar

Blood sugar spikes are very common these days. A spike in both of these is quite visible. An imbalance in blood sugar levels can derail your body’s normal work mechanism. Apart from helping with weight, immunity, gut goodness, etc., Munakka benefits in treating insulin resistance as well. ^[9]

Here is how raisins can be a helpful dietary choice regarding blood sugar:

• They have a low-to-moderate glycemic index (GI). 

The glycemic index ranks carbohydrates based on their impact on blood sugar levels. Foods with a high GI cause blood sugar to spike quickly, while those with a low GI cause a more gradual rise. A gradual rise in blood sugar means that energy is being released slowly over several hours rather than getting dumped immediately and overwhelming our body.  

• In addition to their GI, raisins also contain fibre.

This same fibre helps to slow down the absorption of sugar into the bloodstream. This further contributes to blood sugar-balancing effects. Fibre also helps to promote satiety and can reduce cravings for sugary foods. A brilliant recipe to manage blood sugar levels.

All these Munakka benefits echo the brilliance that our ancestors saw in it and carried over through the Ayurvedic tradition. You might be feeling like bringing these tiny delicacies right away and hog over them. Great. But before this, you must also know certain precautions to take care of. 

Munakka – Risks and Precautions

While Munakka offers a bounty of health benefits, it’s important to be aware of potential risks and take precautions when consuming them. Take a note of these points:

• Munakka’s can lead to gas and cramps if eaten in excess. So, keep your palm small while picking these up. 
• Munakka packs a caloric punch. Overindulging can contribute to weight gain, especially if you’re not mindful of portion sizes.
• Though generally good for blood sugar management. Consider it a double-edged sword. Consuming too many Munakka can also cause a spike in blood sugar levels due to their sugar content. So, again, eat in moderation.
• Some individuals may experience allergic reactions to Munakka. This is because of sulphites used as preservatives. Be cautious if you have allergies to sulphites.
• Munakka’s small size poses a choking hazard for young children. Always mash them before feeding your tiny tots. Introduce them only after a child is past the age of 18 months.

What’s the takeout? Eat in moderation, watch for allergies, don’t give to babies under 18 months, and mash well before providing those over this age. 

And now – how to eat Munakka. 

Munakka and Ayurveda – how to eat?

Ayurveda considers Munakka to have a cooling effect on the body. These raisins work well at balancing the vata and pitta doshas in the body. So, how should you consume these beneficial beauties? 

• Soak a handful of Munakka overnight and rinse the water in the morning. Consume them as it is, mix them with other dry fruits, or blend them into smoothies, which serve as a cleaning and nourishing tonic at the same time.
• If you don’t like soaking them, pick a handful and chew them well. Make sure you chew the seeds well.
• Boil 30-40 Munakka in milk and drink it before you sleep. This will help with cough, constipation, and other ailments. 

Ayurveda also suggests eating Munakka with amla to have additional benefits. 

Conclusion

Ayurveda has always called on nature to heal our bodies and nourish us with goodness. Among the many foods that it suggests, Munakka is one. For centuries, it has been consumed to reap its numerous benefits. 

Starting with fatigue, they’re a delicious and natural way to combat it. Also, Munakka packs a punch of antioxidants that fight free radicals and protect your cells from damage. Munakka also improves your gut health by feeding the good bacteria, keeps your digestion running smoothly, boosts your brainpower, helps in weight loss, enhances immunity, and the list of Munakka benefits goes on. 

Of course, moderation is key. Munakka is still a concentrated source of sugar. So, the wisdom lies in enjoying them as part of a balanced diet. 

So, next time you’re looking for a healthy snack that’s both delicious and nutritious, grab a handful of Munakka and embrace their goodness!

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