Raisins are naturally sweet and high in sugar and calories, but they also contain fiber, antioxidants, and important minerals like iron. Raisins, sultanas and currants have a similar nutrient profile, as all are high in fiber, potassium and antioxidants. On the downside, they are high in sugar and have a lower vitamin C and K content than fresh grapes.

Black Raisins in Urdu:

• Kali Kishmish
• Munakka

What are the benefits of black raisins?

Raisins, sultanas and currants may improve your digestive health and blood sugar levels, decrease inflammation and lower your blood pressure. On the downside, they are also high in sugar and calories and should be eaten in moderation.

• Lower blood pressure
• Improve blood sugar control
• Increase feelings of fullness

Source: Healthline

Black Raisins Benefits for Females:

1. Improves Iron Levels

   Black raisins are rich in iron, which helps prevent anemia and supports healthy red blood cell production, particularly important for women, especially during menstruation.

2. Boosts Skin Health

   The antioxidants in black raisins, such as polyphenols and vitamin C, help fight free radicals, reduce wrinkles, and promote a glowing complexion.

3. Supports Bone Health

   Black raisins are a good source of calcium and boron, which help strengthen bones and prevent conditions like osteoporosis, which is more common in women as they age.

4. Regulates Hormones

   Rich in essential minerals like copper and potassium, black raisins may help balance hormones, which is important for women during menstruation, pregnancy, or menopause.

5. Improves Digestion

   High in fiber, black raisins aid in digestion and prevent constipation, promoting gut health.

6. Boosts Energy

   The natural sugars in black raisins, including glucose and fructose, provide a quick and sustained energy boost, making them an ideal snack for women with busy lifestyles.

7. Fights Infections

   Black raisins have antibacterial and anti-inflammatory properties that may help fight infections and boost the immune system, which is essential for overall health.

8. Supports Weight Management

   Due to their high fiber content, black raisins help curb appetite and improve metabolism, which can aid in weight management.

9. Improves Hair Health

   The nutrients in black raisins, including vitamins and minerals, support healthy hair growth and prevent hair loss, which can be a concern for women.

10. Regulates Blood Pressure

    The potassium in black raisins helps regulate blood pressure, which is important for women to maintain heart health and prevent hypertension.

11. Promotes Fertility

    Black raisins are known to support reproductive health by improving the functioning of the ovaries and balancing hormone levels, which is beneficial for fertility.

     

Including black raisins in your diet offers a variety of health benefits, especially for women, promoting overall wellness and vitality.

1. As a Snack

   Eat raisins directly as a quick, convenient snack, either by themselves or mixed with other dried fruits.

2. In Smoothies

   Blend raisins with fruits, yogurt, and other healthy ingredients to make a nutritious smoothie.

3. In Breakfast

   Add raisins to your oatmeal, porridge, or cereals for extra sweetness and fiber.

4. In Baking

   Incorporate raisins into baked goods like cakes, cookies, muffins, and bread for added flavor and texture.

5. In Salads

   Sprinkle raisins on top of salads for a sweet and chewy addition.

6. In Yogurt

   Mix raisins into yogurt, along with some nuts or granola, for a healthy and satisfying snack.

7. In Trail Mix

   Combine raisins with nuts, seeds, and dried fruits to create a homemade trail mix for a healthy on-the-go snack.

8. With Nuts and Seeds

   Combine raisins with almonds, cashews, or sunflower seeds for a nutritious and energizing snack.

9. In Energy Bars or Balls

   Add raisins to homemade energy bars or balls, along with oats, nuts, and honey, for a wholesome snack.

10. As a Dessert Topping

    Use raisins as a topping for ice cream, cakes, puddings, or other desserts for a naturally sweet touch.

11. Soaked Raisins

    Soak raisins in water or juice overnight and consume them in the morning for better digestion and to enhance their nutritional absorption.

     

Raisins are versatile and can be easily added to a wide range of meals, from snacks to desserts, to boost nutrition and flavor.

Recipes with Black Raisins:

1. Black Raisin and Nut Energy Balls

Ingredients:

• 1 cup black raisins
• 1/2 cup almonds or cashews
• 1/4 cup oats
• 2 tablespoons honey or maple syrup
• 1 teaspoon cinnamon (optional)
• A pinch of salt

Instructions:

1. In a food processor, combine black raisins, almonds, oats, cinnamon, and salt.
2. Pulse until everything is finely chopped and mixed together.
3. Add honey or maple syrup and pulse again until the mixture sticks together.
4. Roll the mixture into small balls and refrigerate for about 30 minutes.
5. Enjoy these energy balls as a quick snack or pre-workout treat.

Black Raisin and Oatmeal Cookies

Ingredients:

• 1 cup rolled oats
• 1/2 cup black raisins
• 1/2 cup whole wheat flour
• 1/4 cup coconut oil (or butter)
• 1/4 cup brown sugar
• 1 egg
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon baking soda
• A pinch of salt

Instructions:

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a large bowl, mix together oats, flour, baking soda, and salt.
3. In a separate bowl, beat the egg, sugar, coconut oil, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir to combine.
5. Fold in black raisins.
6. Drop spoonfuls of the dough onto the prepared baking sheet.
7. Bake for 8-10 minutes or until the edges are golden brown.
8. Let cool and enjoy!

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How much is 1 kg of raisins? / What is the price of raisins in Pakistan? / Black raisin price in pakistan per kg

Price of 1 kg Black Raisins: PKR 1,400-1,600

Price of Half Kg Raisins: PKR 750-800

How many black kismish to eat per day?

You can have 8-10 Kishmish in a day.