Authentic Indian cooking uses dry fruit like almonds, cashew, and pistachio for garnishing and adding nutrients to the food. However, people often overlook the incredible health benefits and uses of raisin, which is a dry form of grapes. 

In general, various types of grapes (seedless, or with seeds) are used to prepare varieties of raisins (green, currant, red, sultanas, and black).

A special raisin known as munakka is a type of black kishmish that is procured through sun-drying or dehydration techniques. In general, munakka has a seed, is pulpier to taste, and is darker in color as compared to other raisins.

What makes munakka a boon for health is its rich nutrition profile that comes from a high concentration of fiber, antioxidants, B vitamins, and minerals like potassium, zinc, iron, and more.

Through this article let’s sneak peek at munakka or kali kismis.

Health Benefits of Munakka for Fitness Enthusiasts

Munakka is one of the most widely used and recommended varieties of raisins in Ayurveda. This is primarily because of the incredible health benefits it has to offer us. Here’s a list of all that you can reap from munakka- 

  • Relieves  Constipation

This is one of the most important reasons why you should incorporate munnaka into the diet. Known to be naturally rich in soluble fiber, munakka helps to bind undigested waste in the body. Further, intake of munakka regulates bowel movement by pushing out the toxic waste, easing the digestive passage, and cleansing the colon.  

One of the most common reasons for irregular bowel movements is work-related or day-to-day stress. However, munching a fistful of munakka every morning can help get rid of stress-induced constipation easily. 

  • Supports Healthy Weight Gain

Munakka is nutrient and energy dense. If you are someone who is struggling to gain weight, munakka is what you should be incorporating into the diet. Kali kismis not only provides ample energy but also nourishes the cell. Further, munakka is rich in protein, minerals like iron, and natural sugars like glucose and sucrose. All of these help to gain weight in the most natural, and healthy way!

  • Strengthen Bones

For healthy bones, nutrients like calcium, potassium, and boron are required. Thankfully! munakka is rich in all of these. Calcium is the main constituent in bones and is abundantly present in black raisins. Boron is another important nutrient that is crucial for the absorption of calcium in the body and proper bone formation. Further, to maintain bone density, optimum intake of potassium is crucial.

Incorporating a fistful of munakka into the diet every day can help maintain bone health, keeping conditions like joint pain, arthritis, and osteoporosis at bay. 

  • Improves mental alertness

Forgetfulness or poor memory is a common aging symptom. Research studies have proven that munakka contains strong antioxidants that help to neutralize free radicals in the body. This helps to improve memory, focus, and strength of the brain in the most natural way. Plus, the nutrients present in munakka enrich brain cells by regenerating and repairing them. So, if you want to improve your mental ability, munakka is what you should try your hands on.

  • Controls acidity

Acidity is one of the most uncomfortable gastric conditions in which the body produces more than the required amounts of acid required for digestion. To control acidity, dietary and lifestyle modifications are important. 

Nutrition experts recommend switching to an alkaline diet in order to control acid reflux. Munakka being naturally alkaline in nature helps neutralize acidity and related heartburn. For effective results, it’s advised to consume overnight milk-soaked munakka once a day. 

  • Reduces Blood Pressure

High blood pressure can lead to heart-related complications. To keep the heart healthy, it is important to keep blood pressure in control. Munakka is known to protect the heart’s health as it contains potassium which naturally neutralizes high sodium levels in the blood. This helps relieves tension in the blood vessels, hence controlling blood pressure. 

benefits of black raisins are listed in points with a jar of munakka in the middle

how to consume Munakka for Medical complaints?

For optimum results, it’s important to consume munakka in the right manner. Here’s how you can use munakka for different purposes-

  • For relieving acidity, soak munakka and fennel seeds overnight in a glass of water. Drink the content first thing in the morning, every day.  
  • For gaining weight, consume 5-7 munakka every day, preferably with a glass of milk. 
  • Chewing 2-3 munakka once a day post-meal (dinner/lunch) helps to kill bacteria that cause tooth cavities and decay.
  • For immediate relief from cough, cold, and congestion, Unani experts recommend consuming 3-4 munakka with roasted seeds of khoobkala (hedge mustard) twice a day.
  • Due to the intake of gym supplements (like fish oil, unflavored creatine, and more), bad breath is often a concern for gym-goers. To get rid of this, boil overnight soaked 8-10 munakka, and gargle. 
  • Headache caused by fatigue and acidity can easily be cured by sniffing a pinch of powder that contains 6-8 raisins, 2 spoons of licorice (mulethi), and 2 spoons of sugar candy (mishri).
  • To get rid of constipation, soak 7-10 munakka in half a cup of water overnight. Drink this elixir on an empty stomach every morning. For best results, make sure to chew munakka properly. 
  • To get rid of indigestion, bloating, or piles, roast a fistful of munakka in desi ghee and add a pinch of rock salt/sendha namak to it. Consume this religiously at bedtime. 
  • To ease inflamed, dry, or irritated skin, Ayurveda suggests applying a paste of munakka, honey, and water. This naturally heals the skin inside out.  


who should consume Munakka?

Munakka is a healthy snacking option. It is suitable for people of all age groups, including the elderly, children, and pregnant & lactating women. However, people with high blood glucose parameters (diabetics) should consume munakka in a controlled amount. Munakka being high in natural sugar, have a high glycaemic index, resulting in a spike in blood sugar. Hence, munakka is best avoided by diabetics.

Apart from this, people who are allergic to dry fruits or nuts can be intolerant to munakka, resulting in indigestion or severe stomach cramps. To avoid this, it’s best to limit munakka consumption. 

precautions to be taken with Munakka

Due to the innumerable health benefits and cell regenerative ability munakka has, It is known as the ‘Tree of Life. However, there are certain precautions that are to be taken care of while incorporating munakka into the diet-

  • Munakka is generously rich in dietary fiber. Its mindful intake can relieve constipation while over-intake can lead to diarrhea. 
  • Being energy-dense, munakka is good in calories. To avoid unnecessary weight gain, it’s best to consume munakka in controlled portion sizes. 
  • Certain studies show that munakka can interact with blood thinners and anticoagulant medications, generally prescribed to people with high blood pressure. To avoid this, it’s best to keep a gap of 2 hours between bp medications and munakka intake.

Final words: Should fitness enthusiasts consume munakka?

Dry grapes or munakka are a natural remedy that can heal a number of health conditions. From medicinal to nutritional benefits, munakka can cater to all. Ayurvedic experts recommend munakka for balancing 3 doshas or forces of the body- Vata (fire and ether) Pitta (fire and water) and Kapha (water and air). 

heart shaped bowl full of munakka or raisins

What makes munakka such a potent ingredient is the presence of phytochemicals (plant-derived compounds) like flavonoids, epicatechins, phytoestrogens, resveratrol, and hydrocinnamic acids. These work specifically at eliminating free radicals from the body resulting in body detoxification. 

Fitness seekers who aim to get ripped, gain muscles, improve focus, or fix constipation, bad breath, and acidity should definitely incorporate munakka into their diet. Its regular intake will not only supply nutrients but boost immunity and help attain even the hardest of fitness goals!