In winter, it is crucial to fuel our body with immunity-boosting foods to help increase our white blood cells and fight various diseases.
As soon as winter comes, our food choices also change. Instead of juices, salads, and shakes, we crave hot soups, stews, and soothing herbal teas.
In winter, our body has to work extra to generate heat to keep warm, so our chances of eating deep-fried, junk food and sugary food also increase. Winters are also when our body becomes less efficient in fighting viruses and bacteria, so we are more prone to flu, COVID-19, respiratory infections, etc.
How To Increase Immunity In the Body?
Maintaining a robust immune system is essential for overall health and well-being. Here are some tips to help you increase your body’s immunity:
Here is how to increase body immunity:
Eat A Healthy And Balanced Diet: Include plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. These foods provide the vitamins, minerals, and nutrients your body needs to function properly and support a healthy immune system.
To keep yourself hydrated, drink plenty of water and other fluids to keep your body hydrated and help flush out toxins.
Get Enough Sleep: Aim for 7-8 hours each night to help your body repair and rejuvenate.
Exercise Regularly: Regular exercise can help boost your immune system and reduce the risk of chronic diseases.
Manage Stress: Prolonged stress can weaken the immune system, so find ways to manage stress, such as deep breathing, meditation, or yoga.
Avoid Smoking And Excessive Alcohol Consumption: These habits can weaken the immune system and increase the risk of chronic diseases.
Get Vaccinated: Vaccines help protect against infectious diseases and can help boost the immune system.
Wash Your Hands: Proper hand hygiene can help prevent the spread of germs and infections.
Integrating these habits into your daily routine can help strengthen your immune system and promote overall health.
Here is how to boost your immunity. Winter should include these winter foods to pack a nutritional punch for a healthy, robust immunity system:
Lemongrass is a long-lived plant commonly used in aromatherapy to relieve pain and spasms and is also an immune booster. But its herbal quality, if used in dietary preparation, provides antioxidants and reduces cough, sore throat, or fever by inhibiting the growth of bacteria and yeast, thus boosting immunity.
Black pepper is the richest spice, which has many health benefits. It is also known as “Black Gold” as it not only adds flavor to the food but also acts as a preservative, adding heat to the human body. Black pepper increases immunity by improving white blood cells in the body. This aromatic spice contains several compounds, and one is piperine, which protects cells and promotes digestive health.
Ginger And Garlic:
The combination of these two not only enhances the dish’s flavor and boosts gut health with their super anti-inflammatory and antioxidant properties. Since the winter season comes with many viruses and bacteria, ginger-garlic’s antiviral and antimicrobial properties help promote a healthy immune response.
All fruits are good for boosting our immunity as they contain Vitamin C, fiber, antioxidants, minerals, and enzymes that produce white blood cells essential to fighting infection. It boosts gut health, which is usually affected in the winter season, promoting better digestion. Consuming citrus fruits also improves the skin’s texture from being dry and flaky to be more nourished and smooth.
Role Of Hydration In Immunity:
Water is the best and most accessible source to remove dryness in winter. It helps maintain healthy mucous membranes. The moisture in the atmosphere makes it difficult to recognize thirst and we become dehydrated. It affects our digestive system, due to which immunity becomes weak. Water also helps regulate our body temperature, flushes out toxins from the body, and transports oxygen to the cells, nourishing the whole body and supporting the immune system.
Fish And Chicken:
These protein sources are also loaded with B vitamins (B6 and B12), zinc, and omega-3 fatty acids, which increase the production of RBCs and WBCs in the body, which act as a protective agents and enter the human body. Attackers attack foreign bodies, and we maintain a high metabolism.
Combination Of Herbs And Spices:
Lastly, a good combination of all herbs, spices, proteins, vitamins, and minerals, and adequate hydration, makes it very easy to boost our immunity well. If we maintain a balanced diet at the right time, necessary physical mobility, and essentially a stress-free lifestyle, there is hardly any need to emphasize specific food items.
Raisins – wellhealthorganic.com
Raisins are dried grapes that are commonly used in cooking and baking, as well as enjoyed as a snack. They are often used in baking cakes, bread, cookies, and savory dishes such as stews and rice pilafs. Raisins are a good source of fiber, potassium, and iron and can be a healthy addition to a well-balanced diet. They are also a popular ingredient in trail mix, which typically includes nuts, seeds, and other dried fruits. Raisins come in different varieties, such as Thompson seedless, Flame, and Muscat, each with a unique flavor and texture.
Raisins in kannada is ಒಣದ್ರಾಕ್ಷಿ
Raisins in Telugu is ఎండుద్రాక్ష
Raisins Nutrition – kismis nutrition
Raisins are a nutrient-dense food that provides a variety of vitamins, minerals, and fiber. Here is a breakdown of the nutritional content of a 1/4 cup (40g) serving of raisins.
Nutrients In Raisins
Potassium: 310mg (9% of the Daily Value)
Iron: 0.8mg (4% of the Daily Value)
Raisins can help regulate digestion and maintain healthy cholesterol levels, which are a good source of dietary fiber. They are also a good potassium source, essential for maintaining healthy blood pressure and heart function. Also, raisins contain iron necessary for red blood cell production and overall energy levels.
Raisins are high in sugar, so they should be consumed in moderation as part of a balanced diet.
How Many Raisins To Eat Per Day
Here is the answer to the query of how much raisins to eat daily – The recommended serving size for raisins is about 1/4 cup (40g), roughly equivalent to a small handful. This serving size contains about 120 calories and 24 grams of sugar, so consuming raisins in moderation is crucial as part of a balanced diet.
There is no specific recommendation for how many raisins to eat daily, as the appropriate amount can vary depending on age, gender, and activity level. However, limiting added sugars, including those found in raisins, is generally recommended to be no more than 10% of your daily calorie intake.
If you want to incorporate raisins into your diet, try adding them to oatmeal, yogurt, or salads or using them as a sweet addition to the trail mix. Remember to keep portion sizes in check to avoid consuming too much sugar.
Raisin Water Side Effects
There is limited scientific evidence on the potential side effects of drinking raisin water, which is made by soaking raisins in water overnight and then consuming the mixture in the morning. However, drinking too much raisin water or consuming too many raisins can have some potential side effects, including:
High Sugar Intake: Raisins are naturally high in sugar, so drinking large amounts of raisin water can result in consuming too much sugar, which can lead to weight gain, high blood sugar levels, and other health issues.
Digestive Issues: Consuming too many raisins can lead to digestive issues such as bloating, gas, and diarrhea, especially in individuals sensitive to fructose.
Tooth Decay: Raisins are sticky and can adhere to teeth, increasing the risk of tooth decay and cavities.
Allergic Reactions: Some individuals may be allergic to raisins, which can cause symptoms such as hives, itching, and difficulty breathing.
Overall, it’s vital to consume raisin water in moderation as part of a balanced diet and to be aware of the potential side effects of consuming too many raisins. If you have concerns or experience adverse effects after consuming raisin water, you should speak with your healthcare provider.
Raisins For Weight Gain
Here is the answer to the query do raisins increase weight?
Raisins are a calorie-dense food that can be a healthy addition to a well-balanced diet for those looking to gain weight. One quarter-cup serving (about 40g) of raisins contains approximately 120 calories, which can add up quickly when consumed in more significant amounts. Here are some ways to incorporate raisins into your diet for healthy weight gain:
Snack On Raisins: Raisins make a convenient and portable snack that can be eaten independently or mixed with other foods such as nuts, seeds, or yogurt.
Add To Breakfast: Sprinkle raisins on oatmeal or yogurt, or add them to smoothies or pancakes for a sweet and nutritious boost.
Mix Into Salads: Raisins can add sweetness and texture to salads, especially those containing leafy greens or roasted vegetables.
Bake With Raisins: Add raisins to muffins, cookies, or bread for a sweet and healthy twist.
While raisins can be a helpful food for weight gain, consuming them in moderation is crucial as they are high in sugar and calories. Pairing raisins with other nutrient-dense foods such as fruits, vegetables, lean protein, and healthy fats can help ensure a well-balanced diet for healthy weight gain.
Raisins Health Benefits
Raisins are a nutrient-dense food that offers several potential health benefits. Here are some of the main health benefits of consuming raisins:
Good Source Of Antioxidants: Raisins are a rich source of antioxidants, which can help protect against cell damage and inflammation.
High In Fiber: Raisins are high in dietary fiber, which can help improve digestion, regulate blood sugar levels, and promote feelings of fullness.
Source Of Vitamins And Minerals: Raisins contain several vitamins and minerals, including iron, potassium, and vitamin B6, that is important for overall health and well-being.
May Help Lower Blood Pressure: The potassium content in raisins may help lower blood pressure and reduce the risk of heart disease.
May Promote Bone Health: Raisins are a good source of calcium and boron, which are essential for bone health and may help prevent osteoporosis.
May Improve Oral Health: The raisins’ antimicrobial properties may help reduce tooth decay and gum disease risk.
Overall, raisins are a healthy and convenient food that can easily incorporate into a balanced diet. However, consuming them in moderation is essential as they are high in sugar and calories.
How To Eat Raisins?
Raisins can be a delicious and nutritious addition to many meals and snacks. Here are some ways to enjoy raisins:
As a snack: Raisins make a quick and easy snack that can be eaten independently or combined with nuts, seeds, or other dried fruits.
In Breakfast Dishes: Sprinkle raisins on oatmeal, yogurt, or pancakes, or add them to smoothies or breakfast bars.
In Baked Goods: Raisins can be added to muffins, cookies, bread, or other baked goods for natural sweetness and texture.
In Salads: Raisins can be added to salads to provide a sweet and chewy texture, especially in salads containing leafy greens or roasted vegetables.
In Savory Dishes: Raisins can be added to savory dishes such as rice pilafs, tagines, or curries to provide a subtle sweetness and texture.
In Trail Mix: Raisins are a popular ingredient in trail mix, typically including nuts, seeds, and other dried fruits.
Overall, there are many delicious ways to incorporate raisins into your diet. It’s essential to remember that raisins are high in sugar and calories, so it’s best to consume them in moderation as part of a well-balanced diet.
Raisins are a good source of carbohydrates, fiber, vitamins, and minerals, but they are not a significant source of protein. Raisins contain only about 3% protein by weight, a relatively low amount compared to other protein-rich foods such as meat, eggs, and legumes.
To increase your protein intake, it’s better to focus on other sources such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. These foods contain higher amounts of protein per serving and can help you meet your daily protein requirements.
Green Raisins Benefits
Green raisins, also known as golden raisins, are made from dried green grapes and have a unique sweet and tangy flavor. Like other raisins, they are a nutrient-dense food with several health benefits. Here are some potential benefits of consuming green raisins:
Good Source Of Fiber: Green raisins are a good source of dietary fiber, which can help regulate digestion, promote satiety, and maintain healthy cholesterol levels.
High In Antioxidants: Green raisins contain antioxidants such as flavonoids and phenolic acids, which can help protect against oxidative stress and inflammation.
Source Of Vitamins And Minerals: Green raisins are a good source of several vitamins and minerals, including potassium, iron, and vitamin C.
May Aid In Digestion: The acidity in green raisins may help promote the production of digestive enzymes, aiding digestion and nutrient absorption.
May Support Heart Health: The fiber, antioxidants, and potassium in green raisins may help lower blood pressure, reduce inflammation, and improve overall heart health.
Overall, green raisins can be a healthy addition to a well-balanced diet. However, consuming them in moderation is essential as they are still high in sugar and calories.
Black Raisins Side Effects
Black raisins are a nutritious food that offers several health benefits. However, consuming them in large amounts or under certain conditions may cause side effects.
These are the side effects of raisins:
Allergies: Some people may be allergic to raisins and experience hives, itching, swelling, or difficulty breathing.
Tooth Decay: Raisins are high in sugar and sticky, which can cause tooth decay if consumed in excess or not correctly cleaned from teeth.
Diarrhea: Too many raisins can cause diarrhea due to their high fiber content.
High Blood Sugar: Raisins are high in natural sugars, which can cause blood sugar levels to spike, especially in people with diabetes.
Weight Gain: Raisins are calorie-dense, so consuming too many can contribute to weight gain.
Sulfite Sensitivity: Some people may be sensitive to sulfites, commonly used to preserve raisins and other dried fruits.
If you are concerned about consuming black raisins or experiencing any of these side effects, it is best to consult your healthcare provider for advice.
Dry Grapes Protein
Dry grapes, also known as raisins, are a good source of carbohydrates, fiber, vitamins, and minerals, but they are not a significant source of protein. In fact, like fresh grapes, raisins contain only a tiny amount of protein per serving.
A 1-ounce serving of raisins contains about 1 gram of protein. While raisins are not a significant source of protein, they can still be a healthy addition to your diet as they provide other vital nutrients and help you meet your daily calorie needs.
To increase your protein intake, it’s best to focus on other protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. These foods contain higher amounts of protein per serving and can help you meet your daily protein requirements.
Different types of raisins are available, and the best one for you may depend on your preferences and intended use. Here are some common types of raisins:
Thompson Seedless Raisins: These are the most popular type of raisins and are seedless, sweet, and have a light color.
Sultana Raisins: Sultanas are golden in color and have a sweet taste. They are usually smaller and juicier than other types of raisins.
Golden Raisins: Golden raisins are made from the same variety of grapes as the sultana raisins, but they are oven-dried, which gives them a light color.
Black Raisins: Black raisins are sun-dried and have a dark color and a slightly tangy flavor. They are often used in Indian cuisine.
When choosing raisins, look for plump, soft, and free from mold or other signs of spoilage. Buying organic raisins is also a good idea to avoid exposure to pesticides and other chemicals.
Ultimately, the best raisins for you will depend on your taste and intended use. You can try different raisins to find the one you like best.
Best Time To Eat Raisins
Raisins can be eaten at any time of the day, and the best time to eat them depends on your personal preferences and dietary needs. Here are some suggestions:
As a Snack: Raisins are a convenient and nutritious snack that can be eaten independently or combined with other foods such as nuts, seeds, or cheese. They can be eaten as a mid-morning or mid-afternoon snack to help you stay energized throughout the day.
As a pre-workout Snack: Raisins are a good source of carbohydrates, which can provide energy for your workout. Eating a handful of raisins 30 minutes to an hour before exercise can help boost your energy levels and improve your performance.
In Breakfast: Raisins can be added to breakfast foods such as oatmeal, yogurt, or pancakes to add sweetness and extra nutrition.
As a dessert: Raisins can be used in baking or added to desserts such as rice pudding or bread to provide natural sweetness and texture.
Before Bedtime: Raisins are a good source of tryptophan, an amino acid that can help promote relaxation and better sleep. Eating a small handful of raisins before bed may help improve sleep quality.
Generally, it’s best to eat raisins in moderation as they are calorie-dense and can contribute to weight gain if consumed in excess. Choosing unsweetened or naturally sweetened varieties is also a good idea to avoid added sugars.
Benefits Of Raisins During Pregnancy
Kismis During Pregnancy – Raisins can be a hale and hearty addition to a pregnant woman’s diet, providing essential nutrients for fetal growth and development. Here are some potential benefits of eating raisins during pregnancy:
Raisins Rich In Iron: Raisins are a good source of iron, an essential mineral for producing red blood cells and preventing anemia. Anemia is a common condition during pregnancy; consuming iron-rich foods like raisins can help prevent or manage it.
High In Fiber: Raisins are a good source of dietary fiber, which can help prevent constipation, a common problem during pregnancy. Fiber can also control blood sugar levels and lower the risk of gestational diabetes.
Contains Essential Vitamins And Minerals: Raisins are a good source of vitamins and minerals such as potassium, magnesium, and vitamin B6, essential for fetal growth and development.
Natural Sweetener: Raisins can be used as a natural sweetener instead of refined sugar, which can help pregnant women maintain a healthy weight and prevent gestational diabetes.
Boosts Energy: Raisins are a good source of carbohydrates, which provide energy to pregnant women and can help reduce fatigue and improve mood.
It’s important to note that raisins are also high in calories, so it’s best to consume them in moderation as part of a healthy and balanced diet during pregnancy. If you have any worries about your diet during pregnancy, it’s best to consult with a healthcare professional.
Kismis Making Process
Raisins are made by drying grapes in the sun or a dehydrator until they become dry and shriveled. Here is a general process for making raisins:
Harvesting: Grapes are harvested in late summer or early fall when fully ripe and plump.
Cleaning: The grapes are sorted and cleaned to remove leaves, stems, or debris.
Pre-treatment: Some raisin producers dip the grapes in a potassium carbonate solution and water to speed up the drying process and prevent mold growth.
Drying: The grapes are spread out on trays or paper in the sun or in a dehydrator to dry. Sun-drying can take several days while dehydrating can take a few hours.
Turning: The grapes are turned over periodically to ensure even drying and to prevent spoilage.
Sorting And Grading: The dried grapes are sorted by size and quality, and any damaged or spoiled grapes are removed.
Packaging: The raisins are packaged in boxes or bags and stored in a cool, dry place until they are ready for sale.
The drying process causes the grapes to lose their moisture content, which concentrates their natural sugars and flavors, resulting in sweet and chewy raisins. The type of grape used and the drying method can affect the raisins’ taste, texture, and color.
Do Raisins Make You Fat?
Raisins are relatively high in calories, so that excess consumption can contribute to weight gain. However, eaten in moderation as part of a healthy and balanced diet, raisins can be a healthy snack and even help with weight management.
One ounce (28 grams) of raisins contains around 85 calories and 22 grams of sugar. It may not seem like a lot, but if you eat large amounts of raisins regularly, the calories and sugar can add up and contribute to weight gain.
It is essential to remember that the key to maintaining a healthy weight is to consume calories in moderation and balance them with physical activity. Including small portions of raisins in a balanced diet can provide fiber, vitamins, and minerals that can help support overall health and well-being.
To know more about Winter Foods In Your Diet Click Here
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