Raisins (Kishmish) During Pregnancy: 5 Major Health Benefits

Pregnancy is one of the most important and exciting phase of a woman’s life. But one cannot deny that it is one of those times when pregnant ladies have to be extremely cautious, especially regarding their daily diet. And rightfully so, since whatever the mother eats directly affects the health and growth of the baby.

If you're expecting a baby and are wondering whether or not raisins are safe to consume, you're at the right place!

Right off the bat, let’s clear out one thing. Raisins are very nutritious and consuming them during pregnancy is extremely beneficial for the mother as well as her baby. Pre-diabetic and woman who are at the risk of gestational diabetes need to be watchful while eating raisins.

Nutritional Value

Raisins are low fat, high sugar food with lots of vitamins and minerals. This makes them a perfect snack for a pregnant woman. 100 grams of raisins can provide up to 299 calories!   

Raisins are a concentrated source of nutrients like

• Calcium (5% DV), 
• Potassium (16% DV) and 
• Phosphorus (14% DV) that aid in proper fetal growth.

Raisins are also rich in vitamins, minerals, calories, dietary fiber (16% DV), and antioxidants. 

While we’re on the topic, let’s look at a few ways in which raisins contribute to varied health benefits for you and your baby.

5 Health Benefits for Pregnant Woman

1. Boosts Hemoglobin and Prevents Anemia

One of the very prevalent disorders pregnant ladies suffer from is anemia. This is a condition that occurs due to the decline in the iron levels in our blood that subsequently leads to the deficiency of hemoglobin. This lowers the number of red blood cells within the body (the cells that are responsible for carrying oxygen).

Raisins are packed with Vitamin B complex and iron which help in raising the iron level in the body, consequently preventing anemia and the associated weakness. The high density of iron in raisins also helps regulate blood flow and is crucial for the healthy functioning of the heart.

2. Promotes Healthy Teeth

Another frequently occurring condition pregnant women usually suffer from is gingivitis where the gums swell and often bleed. Raisins comprise of Oleanolic acid and Calcium, that protect the enamel from cavity and decay.

It also prevents mouth odor inflicting bacteria and various other mouth-related problems.

3. Eases digestion and Prevents Constipation

Experiencing constipation during pregnancy is also quite common. Intake of dietary fiber is an excellent solution to this problem and raisins are a wonderful source.

These fibers help smooth the gastrointestinal tract and clear out the waste substances and toxic materials from the body. This additionally increases the appetite which is critical for the health and proper development of the baby.

The magnesium and potassium content also aids in digestion and prevents acidity. 

4. Replenishes energy

Pregnant women often fall victim to energy depletion or fatigue, especially in the final trimester of the pregnancy.

Raisins are an excellent source of natural glucose fruit sugars, like fructose that helps in absorbing essential vitamins and replenishing lost energy. 

5. Healthy Development of Fetal Bone

As much beneficial eating raisins is to the mother, it is equally favorable for the baby as well. Consuming raisins in the course of pregnancy helps the growing fetus enhance proper eyesight.

Pregnant ladies must eat raisins to reduce the possibilities of the fetus developing any birth defect, specifically related to the eyes.

The ample amount of calcium and iron present in raisins helps in the proper development of fetal bone. Thus, regular consumption of raisins in the first trimester of pregnancy is extremely beneficial for fetal development.

6. Prevents against Urinary Tract Infections

According to the latest research, raisins were found to have anti-microbial action. Raisins can be used alone to treat urinary tract infections or in combination with (Maize) Zea mays or cranberry.

7. Helps regulate Blood Pressure

The potassium content of raisins helps to regulate the excess salt in the body and hence reduces high blood pressure.

How many raisins should you consume per day

Raisins should be consumed in moderate amounts. Never take too many raisins, to avoid various side effects. A handful of raisins per day is more than enough to provide you and your baby with the myriad of health benefits it has to offer.

How to consume raisins

If you’re bored with directly consuming raisins or you don’t like the taste, try something different.

• Include raisins in your breakfast cereal along with other dry fruits. It will make your breakfast tastier, and a whole lot healthier as well. 
• Another way you can eat raisins is by adding them to boiling water and let this water boil for 10-15 minutes. You can drink this nutritious water gradually throughout the day. 
• You can also soak a handful of raisins in cold water for an hour daily and consume the dry fruit along with warm milk for extra nutrition. 
• Boiling raisins with milk and consuming it, is an excellent remedy for constipation. 

Side effects of eating Raisins

Although the benefits outweigh the side effects, there are a few factors that certainly cannot be ignored. If consumed in extreme amounts, it can be quite harmful.

• Raisins increase the blood sugar levels, because of the abundant natural sugars present in them. 
• It also increases the risk of Type 2 Diabetes in both the mother and child. 

Most importantly, if you are diagnosed with gestational diabetes, it will be best to avoid not only eating raisins but also any food with high sugar levels, as it increases the chance of infant obesity. 

There, you have the list of good effects and side effects of eating raisins during pregnancy. Now you can decide for yourself.

Recipe Ideas

1. Mixed dry fruits Ladoo or Energy Balls

2. Add it to your salad

3. With Pancakes

Eating raisins in an adequate amount will be highly beneficial for both you and your baby. If you crave sweets frequently during your pregnancy, resort to eating raisins instead of other unhealthy food. Happy pregnancy!

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