Sultana Raisins (Munaqa) منقہ

Sultana Raisins – Fiber-Rich Digestive Boost

A raisin is a dried grape. The grapes can be dried by the sun or a mechanical process, resulting in raisins.Once a grape is dried, it becomes a raisin. The first step in raisin production is harvesting grapes. Grapes are first pre-treated with a cold dip. This helps the water evaporate through the thick grape skin. Then the grapes are dried.These dried fruits are produced and eaten around the world.

Benefits

Raisins help keep the digestive system healthy as they are rich in fiber, providing a laxative effect to the stomach. A healthy intake of raisins (especially before bed or soaked raisins on waking up) helps relieve constipation, keep bowel movements smooth, and eliminates waste products and toxins from the body.

Raisins are rich in polyphenolic phytonutrients such as vitamin A, A-Carotenoid, and beta carotene which help in keeping your eyesight strong. These nutrients help in protecting your eyes by reducing the free radical action that weakens the vision and causes muscular degeneration as well as cataract.
Raisins are low sodium food that also contains a good amount of potassium, which helps in balancing the sodium content in your body and in relaxing your blood vessels.

Raisins are low in calories and are naturally sweet. They are great to curb your sweet cravings without loading on extra calories. They are also rich in fiber, helping the body feel full for long with just a small serving. Also, they help in controlling your blood sugar levels and beat cravings, thereby, supporting your weight loss goals as well.

These little ‘golden droplets’ are loaded with many vitamins and minerals such as calcium, iron, and vitamin C that boost the immune system and help fight off infections. The anti-inflammatory properties and the antibacterial properties of raisins strengthen your immunity, thus making your body less susceptible to infections.
Raisins play a trivial role in preventing anemia.

Iron is the most essential element required for the formation of red blood cells and raisins are rich in iron, copper, and vitamins that are essential for making red blood cells and carrying oxygen throughout the body.
Consuming raisins regularly reduces the toxic level in the blood thereby reducing conditions like bloating, flatulence, and other health issues such as boils and skin diseases.

Oleanolic acid present in raisins helps in the prevention of tooth decay. They also help in keeping the teeth clean and healthy by removing germs. Raisins also help prevent cavity causing bacteria.

Side Effects

Dietary fibers can absorb excess fluid from our system and aid in treating diarrhea. Although, a high intake of them without drinking lots of water may cause dehydration, indigestion, and other stomach disorder.

How To Conusme

Raisins can be enjoyed right from the box, or they can be thrown into a variety of dishes. From breakfasts to desserts to savory dinners, there are countless possibilities. Here are some ideas on how to incorporate more raisins in your diet:

• as a salad topping
• mixed into oatmeal
• in yogurt
• in granola or cereal

Nutritional Value

A quarter cup of sultanas contains:

• Calories: 130
• Protein: 1 gram
• Fat: 0 grams
• Carbohydrates: 31 grams
• Fiber: 1 gram
• Sugar: 10 grams
• Calcium: 20 milligrams
• Iron: 1 milligram