11 Health Benefits of Eating 6 Soaked Black Raisins a Day

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11 Health Benefits of Eating 6 Soaked Black Raisins a Day

How many of you grew up with your mothers and grandmothers encouraging you to soak nuts (almonds or black raisins) overnight before consuming them? Today we want to share a powerful practice that has existed in our country for centuries and can be a simple yet super impactful lifestyle change you could make today. It takes less than a minute to start it but gives you a lifetime of health benefits.

All you need to do is – take six black raisins and soak them overnight. Wake up the following morning and have these soaked black raisins on an empty stomach.

Black raisins are easily available. You can find them at your closest kirana or dry fruit store or even order them online on a sustainable platform. Shop for quality black raisins here.

Now, what’s the science behind this? Why is the practice passed down in various traditions? Our ancestors believed that black raisins are excellent for glowing skin and hair. Now is there any truth to this? Let’s check what science says.

black-raisins-benefitsThe power of soaked black raisins. Photo Credits: Unsplash

When you soak dried black raisins, two things happen.

You wash off any dirt on the raisin and enhance the bioavailability of its nutrients and antioxidants. This helps the vitamins in it to absorb better into your system. Also when these raisins swell up, they hold on to water, so they are also hydrating for you.

Eases constipation and regularizes bowel movement

When soaked overnight, black raisins can act as a mild laxative without making it look like you have diarrhea. Because it’s high in fiber, it enables you to regularize your bowel movement in the morning. Truth be told, the quality and health of your skin and hair are dependent upon your gut health. If you have constipation, diarrhea, or poor absorption issues – it is a sign that your colon is secreting toxins that it should ideally be eliminating.

Several people are plagued with constipation, thanks to lack of hydration, low fiber intake, poor eating habits, excess sugar, chronic inflammation, and a poor gut microbiome. If you are heavily constipated, soaked black raisins may be good for you. Even if you are not, the fiber in them can help maintain the integrity of your gut microbiome.

Keeps you full and curbs cravings

When you consume processed food, wrong carbs, and junk, you constantly feel hungry over and over again because they lack fiber. On the other hand, soaked black raisins which are high in fiber help you stay fuller for longer and avoid mindless snacking. Soaked raisins help you maintain your blood sugar levels without adding those extra calories. And because they contain natural sugars, they are also a healthy snack. This can play a huge role in managing your weight and curbing sugar cravings.

Protects your eyes

Soaked raisins are loaded with polyphenols and phytonutrients which are antioxidants. These can play a role in maintaining eye health by protecting your eyes from free radical damage, age-related macular degeneration, and cataract.

Fight iron deficiency and anemia

One of our favorite nutritional properties of soaked black raisins is that they are rich in iron, potassium, and calcium. In our country where the cases of anemia or hemoglobin deficiency are high, soaked raisins can be powerful. They contain copper that promotes the production of red blood cells (RBCs). They are also loaded with iron which is essential for the formation of RBCs. Similarly, we have so many people running pillar to post from one doctor to another when one of the biggest gaps in their health is an iron deficiency.

A commonality among those with alopecia, hair fall, low blood pressure, hypotension, dizziness, and vertigo is low iron levels. Remember to address the root cause of your problem. And if this root cause is a deficiency of a vitamin or mineral, just fixing that can help you take care of the health issue you are facing. You can go on popping iron pills, but you can’t undergo iron transfusions. So, look at your nutrition first.

Ask yourself:
Why don’t I have enough foods that have the right amount of iron?
Is my body unable to synthesize and absorb iron?

You will notice that many people eat iron-rich foods but are unable to absorb them. This signals an issue with your gut. When you are constantly grappling with constipation, acidity, bloating, or IBS – the absorption of vitamins and minerals is hampered. Soaked black raisins enhance this absorption of nutrients.

black-raisins-benefitsAre you eating iron-rich foods? Photo Credits: Freepik

Boosts your bone health

Even if you have osteoporosis or are looking at preventing it to build your bone health, try soaked black raisins. Today, not only senior citizens but even people in their 20s and 30s are battling bone health issues. Soaked black raisins have a high volume of phosphorus (major mineral), boron (trace mineral), and calcium. Both boron and calcium are essential in maintaining the integrity of your bone matrix and bone mineral density.

Good to manage blood pressure

Soaked black raisins are rich in potassium. Potassium tackles the effects of sodium and regulates your blood pressure. It makes soaked raisins great for people with high blood pressure issues. It is also beneficial for those with cardiovascular health issues, those who have undergone strokes, and those with cholesterol and high triglyceride levels. So you can eat six to seven to eight raisins depending on your body proportions. If you are big, you can go up to eight to nine raisins. But usually, six to seven is the perfect quantity for most people. If you find them filling you up, you can also lower the quantity to three to four black raisins.

If you are on high blood pressure medication and also start taking black raisins, there is a chance you may feel a sudden dip. Because now your medication and the soaked raisins are both working to lower your blood pressure. So you want to make an informed decision. Do it safely if it is working for you. Keep your doctor in the loop before introducing the change. Speak to them about reducing the medication to ensure you do not go into low pressure.

Boosts immunity

Black raisins are rich in Vitamin B and Vitamin C. This makes them an excellent immunity-boosting food. Loaded with antioxidants, they strengthen your body’s natural immune response. The flavonoids present in them keep infections at bay. Your kids will love it because these are sweet.

Good for your oral hygiene

If you are struggling with bad breath, black raisins are fantastic. It is highly antibacterial. It fights tooth decay by killing microbes and bacteria that may exist in your mouth and improving your overall oral hygiene.

Promotes glowing skin and hair

Acne, pimples, dull skin, and hair may be a sign that your body needs to get rid of the toxins it has been holding onto. Soaked black raisins are highly detoxifying and rich in iron. They purify your blood and boost skin and hair health. They also improve blood circulation to your scalp. The Vitamin C in them maintains collagen in your hair follicles, and Vitamin E prevents free radicals from attacking the hair follicles, thus promoting hair growth.

Boosts energy levels

The carbohydrates from the raisins are broken down into fuel by your body to boost your energy levels and carry out various bodily functions. The protein and amino acids aid your rest and recovery after intensive workouts. Because black raisins boost your physical and mental energy, we like to put our post-surgery or post-chemo/radiation patients on them.

Improves Sleep

Did you know that soaked black raisins can also boost your sleep quality? It naturally contains melatonin and gently lulls you to sleep. Its antioxidants lower inflammation and oxidative stress associated with insomnia. Are you struggling with insomnia? Do you want to improve your sleep patterns? Try soaked raisins.

The big question: Will black raisins make you fat?

One of the most common questions we get asked is: Will soaked black raisins make me put on weight? No. There is a big difference between natural fruit sugars and refined sugars. So, do not be scared.

If you are diabetic, you can eat your soaked black raisins followed by two or three walnuts or four or five almonds. The almonds and walnuts will not allow your blood sugar levels to spike. If this combination works beautifully for you and does not spike your blood sugar levels, go ahead and enjoy your six raisins. But if you follow this and your sugar levels continue to spike, it just means one thing. Don’t do it for the time being. Your body is signaling you to take better control of your overall blood sugar levels. Make an informed decision.

black-raisins-benefitsA combination of black raisins and almonds. Photo Credits: Unsplash

In conclusion…

Don’t complicate your health. You do not need to spend money on expensive superfoods all the time. Honor and use the bountiful gifts of nature the right way. And remember, consuming anything excessively, even if it is natural, will do you more harm than good. Moderation is key.

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Comments (15)

  • Suni mathew Reply

    Beautifully explained

    July 12, 2022 at 8:05 am
  • Vanita idnani Reply

    Wonderful information just wanted to ask can we eat the raisins and drink it’s water too also can we have a combination of both black and the other normal raisins

    September 20, 2022 at 12:20 pm
    • Luke Coutinho Reply

      6 overnight soaked black raisins. Avoid the water.

      November 15, 2022 at 12:13 pm
  • Anima Puthukudi Reply

    Thanks for this detailed info especially for the highlighted point about Diabetes.

    September 20, 2022 at 2:09 pm
  • SujataPatnaik Reply

    As ever thanks a lot. We will always be indebted to you.

    September 20, 2022 at 7:20 pm
  • Simran Reply

    always knew they were healthy, but this was an eye opener. Thank you for all your suggestions – many have been of great help !

    October 26, 2022 at 7:51 pm
  • Cheryl Adonis Reply

    Hi gudmorng Dr Luke thank u so much im gona try it I must tel u I had a problem with my teeth it was very sensitive for many years but I tried the copper water and it works like a bom no more sensitive teeth thanks a lot

    October 27, 2022 at 10:33 am
    • Luke Coutinho Reply

      Happy it worked for you, Cheryl. Keep winning.

      November 15, 2022 at 12:00 pm
  • silkiy km Reply

    if we dont have any sugar problems,and still we take 6 black resins regular with soaked fot 3 months, does we get sugar becaused of eating sweet black resings.

    November 11, 2022 at 3:35 pm
    • Luke Coutinho Reply

      Your fluctuating blood sugar levels are caused by a poor lifestyle. Not the black raisins 🙂 Source natural and organic black raisins.

      November 15, 2022 at 10:43 am
  • Rumi Reply

    Hi Luke. Loved the detailed explanation. Just a query. Should I drink warm water first thing is. The morning followed by 6 raisins. Or 6 raisins followed by warm water. I’m always confused as to what should be the first thing one has to take empty stomach in the morning

    December 5, 2022 at 9:34 am

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