Raisins (Kishmish) Benefits: 8 Reasons to Eat Them Daily

By Nutriwow Nutrition Team · 27 April 2026

Raisins: Small But Mighty

Raisins are dried grapes that have been used as food since prehistoric times. Despite their small size, they pack a nutritional punch that makes them one of the most beneficial dried fruits.

1. Excellent Source of Iron

Raisins are one of the best plant-based sources of iron. A 100g serving provides about 1.9mg of iron — about 10% of the daily recommended intake.

2. Rich in Antioxidants

Raisins contain powerful antioxidants called phytonutrients, including phenols and polyphenols, that protect cells from damage caused by free radicals.

3. Natural Energy Booster

The natural sugars in raisins — fructose and glucose — provide a quick energy boost. They are a favourite snack of athletes for this reason.

4. Supports Bone Health

Raisins are a good source of calcium and boron, both essential for bone health. They may help prevent osteoporosis, especially in post-menopausal women.

5. Promotes Digestive Health

The fibre in raisins acts as a natural laxative, helping to relieve constipation and maintain regular bowel movements.

6. May Lower Blood Pressure

Raisins are rich in potassium, which helps lower blood pressure by counteracting the effects of sodium in the body.

7. Supports Eye Health

Raisins contain polyphenolic phytonutrients that have antioxidant properties and are very good for ocular health, protecting eyes from free radical damage.

8. Good for Oral Health

Despite being sweet, raisins may actually be good for your teeth. They contain oleanolic acid, which inhibits the growth of bacteria that cause cavities and gum disease.

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