What is “Afghan Kishmish (Raisins)” and Why It Is Good For Digestion?

Afghan Kishmish refers to premium-quality raisins, particularly from Afghanistan, known for their natural sweetness, rich nutritional profile, and health benefits. These raisins are typically sun-dried and come in varieties like green and black.

Afghan Kishmish (raisins) is a nutrient-dense superfood with multiple health benefits including boosting energy, improving digestion, enhancing iron levels for anemia prevention, supporting bone and heart health, and strengthening immunity. It is also beneficial for oral health and can be incorporated into the diet in various forms.

Nutritional Values (Approximate per 100g)

1)     Calories: Around 299 to 355 kcal

2)     Carbohydrates: 77.5 to 79 g (mostly sugars)

3)     Dietary Fiber: 5 to 6 g

4)     Protein: 2.5 to 3 g

5)     Calcium: 50 mg (about 5% DV)

6)     Iron: 2.7 mg (about 34% DV)

7)     Potassium: 775 mg

8)     Dietary fiber: about 5-6 grams per 100g

9)     Natural sugars: Fructose and glucose

10)                        Prebiotic compounds: That foster beneficial gut microbiota

Nutritional and Health Benefits of Afghan Kishmish

• Rich in Antioxidants: Afghan Kishmish contains antioxidants, including polyphenols and resveratrol, which help protect cells from oxidative damage, reducing the risk of chronic diseases.
• Energy Booster: The natural sugars (fructose and glucose) provide a quick, sustained source of energy, making them ideal for snacking for active individuals.
• Digestive Health: High in dietary fiber, kishmish helps promote healthy digestion, prevents constipation, and supports overall gut health.
• Iron-Rich: They are an excellent source of iron, important for preventing anemia and supporting healthy blood circulation.
• Bone Health: Contain essential minerals such as calcium, potassium, and boron that support bone strength and density.
• Heart Health: Potassium and fiber in kishmish help regulate blood pressure and cholesterol levels, thus promoting cardiovascular health.
• Immunity Boost: Vitamins and antioxidants in raisins boost the immune system and fight inflammation.
• Oral Health: Certain phytochemicals suppress oral bacteria growth, reducing the risk of cavities and gum diseases.

How to Consume

# Soaking kishmish overnight can enhance nutrient absorption and digestion.

# Can be eaten as a snack, added to cereals, salads, baked goods, and traditional sweets.

What specific nutrients make Afghani kishmish good for digestion

1. Afghani Kishmish is good for digestion primarily because of its **high dietary fiber content**. The fiber in kishmish helps promote regular bowel movements, prevents constipation, and supports a healthy digestive tract by adding bulk to stool and facilitating smooth passage through the intestines.
2. Additionally, kishmish contains **natural sugars** like fructose and glucose, which are easily digestible and provide quick energy without burdening the digestive system.
3. Kishmish also has **prebiotic properties** that support the growth of beneficial gut bacteria, further enhancing digestive health.

https://www.tataaig.com/knowledge-center/health-insurance/health-benefits-of-raisins

https://aafarindryfruits.com/products/premium-afghan-fresh-kandhari-green-raisins-kandhari-green-kishmish-seedless

https://timesofindia.indiatimes.com/life-style/food-news/benefits-of-eating-soaked-black-raisins/articleshow/108884384.cms

https://www.1mg.com/articles/6-surprising-health-benefits-of-raisins-kishmish/

https://www.yogabars.in/products/afghani-black-raisins-200g

https://nutribinge.in/products/nutri-binge-afghani-black-raisins-100g-each-pack-of-6