How black raisins can benefit in pregnancy?

How black raisins can benefit in pregnancy?


Raisins are basically the grapes that are dried. They are produced globally and are used in many different forms like baking, cooking, etc. They are of many types and their classification is done on the basis of color and size. Below are some of the varieties of raisins :

  • Green raisins
  • Black raisins
  • Brown raisins
  • Blue raisins
  • Purple raisins
  • Yellow raisins

The Seedless Varieties of Raisins Include:

  • Sultana/Thompson seeds
  • Zante currants/black Corinth
  • Flame grapes

Turkey is the largest producer of raisins globally, followed by the United States, Iran, and India.

Black Raisins:

Black raisins are one of the most popular dry fruits all over the world. They are basically dried ‘black Corinth seedless grapes. In India, they are known by various names like ‘kali kish mish,’ kali manuka’, and many other names. They are packed with vitamins, minerals, carbohydrates, antioxidants, and many other nutrients.

Nutrients in soaked black raisins

Nutrients in Black Raisins:

Fiber: Black raisins are a good source of fiber. Fiber plays an essential role in preventing constipation. Pregnant women usually suffer from constipation, so taking a few raisins daily can be a good way to prevent constipation. Fiber is also known to reduce the level of bad cholesterol in the body.

Iron : Iron is very important in order to prevent iron deficiency anemia which is a common problem during pregnancy. The production of red blood cells is due to iron and RBCs are responsible for carrying oxygen to cells in our body. Since raisins are a good source of Iron, hence they can prevent the occurrence of anemia in women, especially pregnant women.

Calcium & boron: Calcium is one of the most important minerals that is needed for strong bones & teeth. For a pregnant woman, calcium becomes more important because of the bone development of the fetus as well. Raisins are a good source of calcium and boron. Calcium along with boron and vitamin D work together to provide strong bones and teeth for both mother and the baby.

Antioxidants: Raisins are a good source of antioxidants which are essential to prevent damage to our cells and DNA, they also remove free radicals from our blood.

Nutritional value per 100g

Benefits of Black Raisins for Pregnancy:

Pregnancy is a very crucial time for a woman and her baby so it is very important that she makes the correct choice of the foods consumed by her during this entire period. As per experts, a pregnant woman can take all the dry fruits in moderation. There are many ways in which you can have dry fruits during pregnancy. Either take a handful of them directly or you can soak them in water overnight and drink the raisin water early in the morning to stay hydrated as well.

Below are some of the top health benefits of black raisins during pregnancy :

Boost of energy:

Black raisins have a good amount of natural glucose in them so you can grab a handful of them as a snack whenever you feel hungry during the day. It will boost your energy levels. Some pregnant women have sugar cravings so it is a healthy way to overcome those cravings!

Good for gut health:

Indigestion and constipation are two common problems during pregnancy since raisins are a good source of fiber so they can help to prevent these problems if consumed moderately on a daily basis. An article was published in ‘ The FASEB journal ‘ in 2018 titled ‘Effects of sun-dried raisin consumption on gut microbiota composition ‘ and as per the results of the research, raisins are beneficial for a healthy gut.

Impedes anemia:

Raisins are a good source of iron and vitamin C. Many pregnant women suffer from anemia as the pregnancy progresses, it is due to the lack of iron content in the body. Your gynecologist may start iron supplements for that but you can include raisins in your diet as well along with the supplements to curb iron-deficient anemia. In the Journal of Pharmaceutical Research International, a research article was published in 2021 titled ‘ Black raisins improved experimentally induced iron deficiency anemia, biochemical & histological evidence ’. As per the result of the research, black raisins are an excellent source of iron and can be used as a supplement for anemic patients.

Good for dental health:

Calcium is an important mineral when it comes to dental health. A calcium-rich diet is important for a pregnant woman because it is needed by both mother and the baby. Black raisins contain adequate amounts of calcium as well. The department of Food & nutrition USA has conducted a study and concluded that raisins contain many phytochemicals and antioxidants that inhibit the growth of microorganisms that cause dental cavities.


The antioxidants present in raisins inhibits the cancerous growth of cells. A study has been conducted in 2020 by Kandasamy Sasikumar and others ‘ Oleanolic acid from black raisins, Vitis vinifera with antioxidant and antiproliferative potentials on HCT 116 colon cancer cell line ‘ and it was concluded from their research that black raisins have anti-cancer properties.

Conclusion :

Black raisins are a powerhouse of essential nutrients that are required by a woman during pregnancy but it is a safe practice to consult your gynecologist before introducing them into your diet as each pregnancy is special and different and once your doctor gives you a green signal then feel free to buy it from Kashmir Basket as we are delivering all our India.

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