Top Health Benefits of Raisin Water along Side Effects

Raisin water is a highly nutritious drink that won’t take much from you to make!

With such little effort comes so many health benefits? Yes!

How many of you have eaten a raisin and disliked the fact that it sticks to your teeth like candy?

If you’re one of those people, then we have the solution that might just work for you.

Raisin water!

Raisin, raisin water, what to choose?

Raisins, also known as nature’s very own candy, are essentially just dried grapes.

Also known as kishmish in the Indian Continent, this dry fruit is rich in nutrients, and can be added to sweet or savory foods.

You can find them in desserts like kheer, or in rice items like Afghani Biryani. They add a tinge of sweetness, without overpowering the dish.

Now, who wouldn’t like to bite into a raisin while eating a masala-packed biryani?

I for one am all for it!

Raisins can be used in various different ways, but today we will be talking about raisin water.

What is raisin water and what are the benefits of raisin water?

Raisin water is pretty much what you get from its name; water that was used to soak raisins.

There are various benefits raisin water. You soak the raisins overnight and strain them to separate the water which you then consume in the morning on an empty stomach.

By soaking them in water, you are increasing the bioavailability of the nutrients that you find. The vitamins and minerals present in the outer skin and layer of the raisins dissolve in water.

Apart from consuming raisin water, you could also eat the raisins soaked in water and be benefitted.

Also Read: Vitamins in Curd: Health Benefits of Curd, Nutrition Facts

Nutritional Value of raisins

Speaking of Vitamins and Minerals, let’s dive into the nutritional value of raisins.

What nutrients are found in raisins and how does soaking them in water benefit us?

Let’s find out!

The following are vitamin and mineral facts in 100g of raisins according to the USDA. (1)

Vitamins and minerals	Content in 100g	RDA  (% of total RDA)
Vitamin B6	0.174 mg	1.9 mg (9%)
Vitamin K	3.5 mcg	55 mcg (6.3%)
Vitamin B3	0.766 mg	14 mg (5.4%)
Vitamin C	2.3 mg	80 mg (2.8%)
Potassium	744 mg	3500 mg (21.2%)
Copper	0.272 mg	2 mg (13.6%)
Phosphorus	98 mg	1000 mg (9.8%)
Iron	1.79 mg	19 mg (9.4%)
Magnesium	36 mg	420 mg (8.5%)
Calcium	62 g	1000 mg (6.2%)
Zinc	0.36 mg	13 mg (2.7%)
Selenium	0.6 mcg	40 mcg (1.5%)
Sodium	26 mg	2000 mg (1.3%)

Related Article: Health Benefits Of Vitamin B6

The following are macro nutritional facts of 100g of raisins according to the USDA. (1)

Nutrients	Content in 100g	RDA (% of total RDA)
Carbohydrate	79.32 g	130 g (61%)
Fiber	4.5 g	30 g (15%)
Protein	3.3 g	52 g (6.3%)
Total Lipid (fat)	0.25 g	77 g (0.32%)
Saturated fatty acids	0.094 g	30 g (0.31%)
Polyunsaturated fatty acids	0.053 g	22 g (0.2%)
Monounsaturated fatty acids	0.024 g	44 g (0.05%)

There you go, these are the nutrients you find in raisins; but does it vary with different types of raisins?

Are there different types of raisins to consider?

Yes!

Raisin Nutritional Information

Raisins are often classified based on what kind of grapes are dried, how much exposure to the sun they’ve received, and how long they’ve been dried for.

The types of raisins found in the market are

Black raisins

These are the most common types of raisins that can be made from any kind of grape. Their final brown-ish, black color is due to the high temperature they’ve been exposed to.

The more direct sunlight they are exposed to, the darker their colour and more caramelized their taste is going to be. 

Golden or yellow raisins

These raisins are also derived from the Thompson seedless variety of grapes but are oven-dried to avoid the darkening that usually comes with exposure to sunlight.

These raisins are also treated with sulfur dioxide to retain the bright yellow color.

They are fruity and tangy and carry a less caramel flavor compared to the black raisins.

Sultanas

Originally named after a Turkish green grape, these raisins are dark brown or reddish amber.

They are almost equal in size in comparison to the black raisins and are usually a bit tangier.

Currants

These raisins are produced from an ancient grape variety originally traded out of the Corinth port in Greece, from which they get their title.

These types of raisins are often called black currants but have nothing to do with the berries that originally go by that name.

Green Raisins

These raisins are green and slim. They are slightly chewy, with a light tartness that is a result of drying green grapes.

They are usually dried in well-ventilated but dark indoor conditions to prevent the darkening of the raisins.

At times, sulfur dioxide is used to improve the bright jade color.

Red Raisins

These raisins, also known as the flame raisins, are made from red-skinned grapes. 

They are plump and dark red, with a concentrated sweet-tart flavor.

With so many options to choose from, you might wonder which type of raisins are the best, and to answer your question in one word, we’d say black raisins.

But why are black raisins preferred over the others?

Black raisins are in their most natural form, the healthiest. There are no extra additives to enhance their flavor or color. They are sun-dried for long periods.

Sun-drying increases the concentration of the nutrients already present in the grapes.

Other raisins with bright colors like the green and yellow ones are often treated with sulfur dioxide and sodium chloride to retain their color.

Now that we know the different types of raisins and what the best kind to choose is, let’s get back to the focus of the article, raisin water, and the benefits of drinking raisin water!

We know raisin water is beneficial, but how so? What are raisin water benefits?

Keep reading to uncover secrets behind the benefits of consuming raisin water!

Raisin water benefits

The health benefits of raisin water is not restricted to any one part of your body. It can provide overall health benefits. There are multiple benefits of raisin water.

It can help prevent constipation (2) (3)

Raisin water is rich in insoluble fibers and natural fluids. 

Insoluble fibers are known to relieve constipation.

They also act as a natural laxative due to the presence of flavonoid components like Tartaric acid, Tannis, and Catechins. These components form a bulk that helps move the food through the intestines and hence prevents constipation.

Alleviates Acidosis (4)

Acidosis is a condition where there is an excess amount of acid in your body fluids. 

This can increase the presence of blood gases in the respiratory system.

Conditions that often accompany acidosis are arthritis, cancer, development of tumors, hair loss, heart diseases, and damage to internal organs.

Raisins can be beneficial due to the presence of potassium and magnesium. These minerals can help balance the ph levels of the body fluids.

Prevents anemia (5) 

Raisins are rich in iron and copper.

Iron is essential for the formation of hemoglobin, and low levels of hemoglobin cause iron deficiency anemia.

Copper is a vital micronutrient needed for the process of hemoglobin synthesis.

Therefore, the consumption of soaked raisins can help improve the body’s hemoglobin levels and prevent anemia.

Good for hypertension (6)

Potassium, another mineral that you can find in raisins, is known to reduce hypertension.

Increasing your potassium intake can help decrease your blood pressure.

Consuming soaked raisins can therefore help keep your blood pressure in check.

Strengthens the bones (7)

Apart from calcium that is found in raisins and raisin water, the presence of potassium also helps strengthen the bones and prevent conditions like osteoporosis.

Potassium has been known to increase the bone mineral density and can improve bone health

Can improve oral health (8)

Certain bioactive substances like oleanolic acid and phytochemicals that are found in raisins, are known to inhibit the Streptococcus Mutans bacteria that is known to cause dental caries.

Every food ingredient comes with its pros and cons.

With regards to raisins, we discussed the pros, let’s now talk about the cons.

Also Read: Top 5 Benefits of Moringa Oil and Powder for Your Hair

What are the Side Effects of Drinking Raisin Water?

We have highlight some of the side effects of drinking raisin water and eating too many raisins side effects as mentioned below:

Excess antioxidants

Raisin water is rich in antioxidants, and although that is good news, it can be harmful if you do not watch your intake. 

Excess amounts of antioxidants can hamper the absorption of nutrients and can negatively affect your immunity.

Excess Dietary fiber

An increased intake of dietary fiber can cause harmful effects to your body. It could lead to indigestion, low absorption of nutrients, and intestinal blockage.

May cause Hypotension

We previously discussed potassium and its ability to lower your blood pressure, however, an excess of it can lead to a drastic fall in your blood pressure. This could cause fatigue, dizziness, and blurred vision.

Hold on, we covered almost everything with reference to raisin water, but we didn’t quite get to HOW we can make it!

How to make Raisin water?

You should know about raisin water preparation? To prepare raisin water, follow below simple steps:

Ingredients

• Black raisins (150 g)
• Water (240 ml)

Method of Preparation

• Heat your water until it starts boiling. This should take about 10 minutes.
• Once your water is heated, slowly add your raisins, and turn off the heat.
• Leave this overnight. If you are making raisin water during the day, ensure the raisins have soaked for at least 8 hours.
• Strain this mixture and set aside the raisins for future use.
• Heat the water before consumption.

Note – Soaking the raisins in water, helps infuse the water with all the nutrients from the raisins themselves. This makes the nutrients more bioavailable, and therefore beneficial to the body.

How is raisins soaked in water more beneficial than eating them as is?

Also Read: How to make Amla Juice at home?

Raisins vs Raisin water

Raisins are full of vitamins, minerals, and other nutrients. Now although you can avail yourself of a good list of health benefits from eating them raw, why is drinking raisin water advised?

When you soak your raisins, you are increasing their nutritional profile. This is then infused into the water which we then consume.

Drinking raisin water might increase the bioavailability of the nutrients. 

If it is easier for our body to absorb nutrients from a potentially more bioavailable form, then it only makes sense to squeeze it into your daily diet!

Before we conclude, let’s talk about the one question that might be running through your mind.

Does Raisin water help you lose weight? (9)

Yes, if consumed in the right quantity, raisin water may play a role in your weightloss journey!

Raisin water contains fructose and glucose, natural sugars that provide your body with energy for a long period.

It also helps regulate the hormones that signal your brain regarding your hunger. This way you can prevent the consumption of unnecessary calories during the day.

Related Article: Green Coffee for Weight Loss

FAQs

Q: Can you drink raisin water every day?

A: Yes! It is advised to drink raisin water first thing in the morning on an empty stomach. However, if you are diabetic, allergic, or expecting, do consult a doctor before consuming any at all.

Q: What do you do with the remaining raisins after you strain the water out?

A: These raisins soaked in water are still good to use and can be consumed as is or added to your oats or a bowl of fruits.

Q: Can you store raisin water?

A: Although there is no definite answer to this question, it is always best to prepare a fresh batch every day and to consume it warm and on an empty stomach.

Q: Can kids consume raisin water?

A: Yes! There is no restriction to consuming raisin water. In fact, it is an excellent home remedy for treating constipation in babies and kids.

Wrapping up

Raisin water might be a simple concoction to prepare, but it still is a highly effective method to give your body all the nutrients it requires in the most bioavailable form. 

How you may ask?

Raisins themselves are nutritious, and soaking them might increase their nutritive value, and in turn make raisin water highly nutritious.

It doesn’t take time out of your day to make and it may even make huge changes in your life due to all the health benefits it offers.

Looks like a win-win to me!

However, like any other food item, it is important to watch your intake to prevent harmful side effects.

Do keep in mind to consult a doctor before consuming raisin water if you are a diabetic or suffer from certain allergies.

References

1. USDA. “Raisins.” Food Data Central, 2020,
2. Sun Hwan Bae. “Diets for Constipation.” PMC, 2014,
3. NIH. “Constipation – self-care.” Medline Plus,
4. Roswitha Siener. “Dietary Treatment of Metabolic Acidosis in Chronic Kidney Disease.” PMC, 2018,
5. National Health Portal. “Iron Deficiency Anemia.” 2016,
6. CDC. “The Role of Potassium and Sodium in Your Diet.” Salt,
7. Jinwoo Ha,1 Seong-Ah Kim,1 Kyungjoon Lim,2 and Sangah Shin. “The association of potassium intake with bone mineral density and the prevalence of osteoporosis among older Korean adults.” PMC, 2020,
8. Allen Wong 1, Douglas A Young, Dimitris E Emmanouil, Lynne M Wong, Ashley R Waters, Mark T Booth. “Raisins and oral health.” PubMed, 2013,
9. Alexandra Olmo-Cunillera,1 Danilo Escobar-Avello,1 Andy J. Pérez,2 María Marhuenda-Muñoz,1,3 Rosa Mª Lamuela-Raventós,1,3 and Anna Vallverdú-Queralt. “Is Eating Raisins Healthy?” PMC, 2019,