Kishmish was discovered by people by accident when they found dried grapes on grape vines around 2000 BC. It was one of the most important food discoveries of that time.
It is a superfood as it is a dry fruit rich in vitamins, fiber, and minerals which is recommended by doctors and nutritionists.
We often crave sugar and then go for high-sugar foods, including candies, cookies, ice cream, chocolates, etc, knowing that they are not healthy for our health. Therefore, to satisfy your sugar cravings in a healthy manner you can go for kishmish – a healthy and nutritious snack.
It turns out that if we soak the raisins overnight, it can be even more beneficial because the water dissolves all the minerals and nutrients in the raisins and their skins, adding to the properties of this powerful fruit.
کشمش کو پانی میں بھگو کر کھانا جنسی مسائل کا حل (Raisins Benefits)
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In this blog, we will closely look into kishmish, kishmish in English, Kishmish benefits in Urdu, and whether is it safe to use kishmish in pregnancy or not.
Kishmish in English
Kishmish in English is known as Raisins. Raisins are dried grapes.
In Urdu, Kishmish is written as کشمش.
Nutritional Facts of Kishmish
A quarter-cup of standard raisins have the following:
- Calories: 120
- Protein: 1 gram
- Fiber: 2 grams
- Carbohydrates: 32 grams
- Fat: 0 grams
- Sugar: 26 grams
- Calcium: 25 milligrams
- Iron: 1 milligram
Types of Kishmish
Mainly, there are 6 types of kishmish which are as follows:
- Black Kishmish (Kali Kishmish)
- Zante Kishmish
- Red Kishmish
- Green Kishmish
- Munakka
- Sultanas
20 Surprising Black Raisins Benefits in Pregnancy
Kishmish Benefits in Urdu (Kishmish ke Fayde)
Kishmish is full of nutrients and has a lot of health benefits. Some of the kishmish benefits in Urdu (khishmish ke fayde) are as follows:
Raisin Health Benefits and Associated Risks with its Intake
1. Relieves Constipation
Constipation is a common problem faced by many people around the world. If you have constipation issues, then adding kishmish to your diet is a great option to opt for.
Kishmish is enriched with fiber. A quarter cup of kishmish has 2 grams of fiber. It can help in digesting food really well. It also treats constipation by softening and increasing the weight and size of the stool which makes it easier to pass out.
The correct quantity of kishmish can improve digestive health effectively.
Moreover, it has Tartaric acid which has anti-inflammatory properties. It helps in improving intestinal functions and also regulating the bacteria in the gut.
However, eating kishmish in excessive amounts can also cause digestive issues, including bloating, cramps, gas, etc.
Raisin Water – Health Benefits, Method to Make, and Potential Side Effects
2. Regulates Blood Pressure
As we grow older, stress and other issues lead to changes in blood pressure. Many people have high blood pressure issues. On the other hand, blood pressure is also caused by excessive salt concentration in the body.
Kishmish is naturally low in sodium which is a vasodilator. Kishmish can relax the blood vessels, improve blood circulation, and provide relief from hypertension.
Eating raisins regularly can provide sufficient potassium and dietary fiber that can reduce blood pressure. Potassium in kishmish can also balance sodium content in the body.
Additionally, kishmish also have polyphenols which can release nitric oxide and function to control blood pressure.
3. Relieves Pain
Kishmish is full of antioxidants and has anti-inflammatory and pain-relieving properties.
Therefore, if you have any chronic pain or get into an accident and are experiencing pain, then eating kishmish is a great option to relieve the pain.
They taste good and are pleasant to eat.
4. Helps in Weight Management
Many people around the world want to lose weight in a healthy manner. However, it is not eating to neglect your cravings and lose weight, side by side.
However, a fiber-rich diet can facilitate weight loss.
Eating kishmish can make your stomach feel full for a long time and reduce hunger. The gut hormones may change, feeling satisfied and reducing energy intake.
It can also limit the fat and starch absorption in the bowel. Therefore, kishmish can lead to reduced absorption of complex carbohydrates which can correct body weight and help in weight loss.
However, it is important to consume kishmish in the right quantities to reduce weight and for that, you can consult the best nutritionist in Pakistan to have a portion control plan. Otherwise, you might end up gaining weight.
On the contrary, kishmish can also aid in gaining weight. If you are running low on necessary nutrients and are malnourished, then you can add kishmish to your diet to gain weight in a healthy way.
It has a range of nutrients to improve the strength and weight of the body without accumulating bad cholesterol.
5. Helps in Treating Infections
When the immunity of the body is compromised, then the body becomes susceptible to infections and diseases.
Kishmish is enriched with vitamins B and C which can strengthen immunity and make the body less susceptible to infections.
It has polyphenolic phytonutrients. These are inflammatory antioxidants having antibacterial properties which can help in reducing the risk of fever and related infections. They also help in killing bacteria and keep you safe from cold, flu, and many other infections.
6. Reduces Acidity
When the gastric glands produce an excessive amount of acid for digestion, it causes acidity. Acidity causes heartburn, burning sensation, pain, etc in the lower chest area. It is also known as Acidosis or blood toxicity. It can also cause boils, pimples, psoriasis, etc.
To reduce acidity and its symptoms, consuming Kishmish can be healthy. It has great levels of potassium and magnesium. They can aid in reducing acidity by neutralizing stomach acid. It also keeps the skin clear and healthy.
Magnesium in kishmish can reduce lower esophageal sphincter spasms by preventing the release of acid in the esophagus. In combination with potassium, it also removes toxins from the body and prevents diseases like gout, kidney stones, and arthritis.
7. Lowers Risk of Chronic Disease
In comparison to other dried fruits, Kishmish has higher levels of antioxidants. They can help prevent cell damage which is caused by factors like lifestyle, aging, and other natural factors.
Raisins have phytonutrients which are also antioxidants and lessen the risk of chronic conditions, including osteoporosis, diabetes, cancer, etc.
Kishmish has also brain-protective properties that can reduce the risk of several serious brain illnesses.
8. Prevents Anemia
Kishmish is full of B-Complex vitamins and iron which are great in preventing and treating anemia. Anemia is caused by iron deficiency in the body.
When the body has a sufficient amount of iron, then it helps in producing hemoglobin and thus healthy red blood cells. The healthy red blood cells can carry oxygen in the body.
In the same way, kishmish has copper which helps in producing red blood cells and prevents the onset of anemia.
کھجور مردوں اور عورتوں کے لیے بھرپور فوائد والا حیرت انگیز پھل (Dates)
9. Prevents Cancer
Kishmish has anticarcinogenic properties and has an antioxidant known as Catechin. This is a phenolic compound that helps in providing protection to the body against free radical activity which then lowers the risk of colon cancer and tumors.
Raisins also protect the body from oxidative damage and lower the risk of aging factors and many types of cancers.
10. Improves Sleep
Many people around the world find it difficult to sleep peacefully. It can affect their physical and mental health.
Studies have shown that kishmish can treat insomnia as it has nutrients like iron.
Iron is a multi-tasking mineral that helps in the production of hemoglobin, strengthens immunity, and improves metabolism. This can ensure better and more peaceful sleep.
11. Improve Heart Health
Kishmish is scientifically proven to reduce the risk of heart disease. They reduce the risk by lowering blood pressure and blood sugar levels in the body. They also have fiber which helps in reducing cholesterol levels, if they are too high which reduces unnecessary strain on the heart.
Moreover, kishmish is a great source of potassium which lowers the risks of heart diseases and strokes.
Furthermore, raisins have dietary fiber and phytochemicals which have anti-inflammatory and antioxidant properties. It is one of the best kishmish khane ke fayde.
12. Strengthens Bones and Teeth
Kishmish has antioxidants that can play an antibacterial role against oral bacteria. It has a phytochemical, oleanolic acid, that can inhibit the growth of bacteria that cause dental diseases or dental decaying.
Moreover, they are low in sucrose which limits dental plaque formation. Hence, consuming kishmish is beneficial for oral health.
The calcium in Kishmish aids in improving bone health. It fortifies bones and joints by providing nutrients and preventing gout, arthritis, and other bone-related diseases.
It also has Boron which helps in the formation of strong bones.
Raisins contain boron and calcium which are very important for bone growth. Drinking its water helps in strengthening the bones.
13. Treats Infertility Problems
Kishmish has enough amount of natural sugars which gives a lot of energy that is beneficial in treating erectile dysfunction in males.
Additionally, kishmish has arginine which helps in improving sperm motility.
14. Kishmish in Pregnancy
Many people ask whether it is safe to eat kishmish in pregnancy or not.
Well, the answer is yes. It is totally safe to eat kishmish in pregnancy. Kishmish is a nutritious snack for pregnant women and offers many health benefits.
You can also watch this video by Ms. Romaisa Zahra in which she talks about the health benefits of Raisins in Urdu (Kishmish kay fayde, Kishmish Khane Ke Fayde).
Kishmish Price in Pakistan
The kishmish rate in Pakistan depends on the season and quality of the kishmish.
The Kishmish price in Pakistan ranges from Rs 800-1500 per kilogram (kg).
Final Words
Kishmish is a superfood as it is a dry fruit rich in vitamins, fiber, and minerals which is recommended by doctors and nutritionists. Kishmish meaning in English is Raisins or dried.
From relieving constipation to strengthening bones and improving heart health, there are a lot of kishmish benefits in Urdu.
However, it is important to consult the best nutritionist in Pakistan before including kishmish in your regular diet.
Frequently Asked Questions (FAQs)
1. What happens if we eat Kismis daily?
Regular consumption of raisins boosts iron levels in the body, produces red blood cells, and prevents iron deficiency symptoms, including weakness, fatigue, pale skin, and weakness.
2. Are raisins good for skin?
Raisins have antioxidants and vitamins when they are consumed regularly. They may contribute to healthy skin and protect the skin from damage caused by free radicals. Thus, it promotes a radiant and youthful complexion.
3. How Many Kishmish Should You Eat Per Day?
Women are recommended to take a small cup of kishmish (15-20 kishmish), whereas men are supposed to take approximately 1.5 cups of kishmish per day.