Grapes are among the most favoured fruits across the world. There are many types of grapes including green, red, black, yellow and pink. They grow in clusters and come in seeded and seedless varieties. Grapes are grown in temperate climates across the world, including Southern Europe, Africa, Australia and North and South America. Grapes off er a wealth of health benefits due to their high nutrient and antioxidant contents. Let us have a look at the important health benefits of eating grapes
- Packed With Nutrients
Grapes are high in several important nutrients. One cup (150 grams) of red or green grapes contains the following nutrients:
Calories: 104
Carbs: 27.3 grams
Protein: 1.1 grams
Fat: 0.2 grams
Fiber: 1.4 grams
Vitamin C: 27% of the Reference Daily Intake (RDI)
Vitamin K: 28% of the RDI
Thiamine: 7% of the RDI
Riboflavin: 6% of the RDI
Vitamin B6: 6% of the RDI
Potassium: 8% of the RDI
Copper: 10% of the RDI
Manganese: 5% of the RDI
One cup of grapes provides more than a quarter of the RDI for vitamin K, a fat-soluble vitamin vital for blood clotting and healthy bones. They’re also a good source of vitamin C, an essential nutrient and powerful antioxidant necessary for connective tissue health.
- May Prevent Chronic Diseases
Antioxidants are compounds found in plants which help repair the damage to your cells caused by free radicals, which are harmful molecules that cause oxidative stress, which is associated with several chronic diseases including diabetes, cancer and heart disease. Grapes are high in a number of powerful antioxidant compounds. Over 1,600 beneficial plant compounds have been identified in grapes. The highest concentration of antioxidants is found in the skin and seeds. For this reason, most of the research on grapes has been done using seed or skin extracts. Red grapes contain higher numbers of antioxidants due to the anthocyanins that give them their color. The antioxidants in grapes remain present even after fermentation, which is why red wine is also high in these compounds. One of the antioxidants in this fruit is resveratrol, which is classifi ed as a polyphenol. Numerous studies show that resveratrol protects against heart disease, lowers blood sugar and protects against the development of cance. Grapes also contain vitamin C, beta-carotene, quercetin, lutein, lycopene and ellagic acid, which are powerful antioxidants as well
- May Protect Against Certain Types of Cancer
Grapes contain high levels of beneficial plant compounds, which may help protect against certain types of cancer. Resveratrol, one of the compounds found in this fruit, has been shown to protect against cancer by reducing inflammation, acting as an antioxidant and blocking the growth and spread of cancer cells within the body. In addition to resveratrol, grapes also contain quercetin, anthocyanins and catechins — all of which may have beneficial effects against cancer. Grape extracts have been shown to block the growth and spread of human colon cancer cells in test-tube studies. A study in 30 people over the age of 50 showed that eating 1 pound (450 grams) of grapes per day for two weeks decreased markers of colon cancer risk. Studies have also found that grape extracts block the growth and spread of breast cancer cells, both in laboratory and mouse models.
- Beneficial for Heart Health
Eating grapes is good for your heart for the following reasons. May Help Lower Blood Pressure One cup (150 grams) of grapes contains 288 mg of potassium, which is 6% of the RDI. This mineral is necessary for maintaining healthy blood pressure levels. Low intake of potassium has been linked to increased risks of high blood pressure, heart disease and stroke. A study had revealed that people who consumed higher levels of potassium in relation to sodium were less likely to die from heart diseases than those who consumed less potassium.. May Help Reduce Cholesterol Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption. In one study, eating three cups of red grapes a day for eight weeks was shown to lower total and “bad” LDL cholesterol. White grapes did not have the same eff ect
- May Protect Against Diabetes
Grapes contain 23 grams of sugar per cup, which may make you wonder if they’re a good choice for people with diabetes. They have a low glycemic index (GI) of 53, a measure of how quickly a food raises blood sugar. Furthermore, compounds found in grapes may even decrease blood sugar levels. In a 16-week study in 38 men, those who took 20 grams of grape extract per day experienced decreased blood sugar levels, compared to a control group. Additionally, resveratrol has been shown to increase insulin sensitivity, which may improve your body’s ability to use glucose and hence lower blood sugar levels. Resveratrol also increases the number of glucose receptors on cell membranes, which may have a beneficial effect on blood sugar (26Trusted Source). Managing your blood sugar levels over time is an important factor in reducing your risk of diabetes
- May Benefit Eye Health
The plant chemicals found in grapes may protect against common eye diseases. In one study, mice fed a diet supplemented with grapes showed fewer signs of damage to the retina and had better retinal function compared with mice which were not fed the fruit. In a study, resveratrol was found to protect retinal cells in the human eye from ultraviolet A light. This may lower the risk of developing age-related macular degeneration (AMD), a common eye disease. According to a review study, resveratrol may also help protect against glaucoma, cataract and diabetic eye disease. Additionally, grapes contain the antioxidants lutein and zeaxanthin. Several studies have demonstrated that these compounds help protect the eyes from damage from blue light
- May Improve Memory, Attention and Mood
Eating grapes may benefit your brain health and boost your memory. In a study in 111 healthy older adults, 250 mg of a grape supplement per day significantly improved scores on a cognitive test measuring attention, memory and language compared to baseline values. Another study in healthy young adults showed that drinking about 8 ounces (230 ml) of grape juice improved both the speed of memory-related skills and mood 20 minutes after consumption
- May Protect Against Certain Infections
Numerous compounds in grapes have been shown to protect against and fi ght bacterial and viral infections. Grapes are a good source of vitamin C, which is well known for its beneficial impact on your immune system. Grape skin extract has been shown to protect against the flu virus in test-tube studies. Additionally, compounds in grapes stopped the herpes virus, chicken pox and yeast infections from spreading in test-tube studies. Resveratrol may also protect against food-borne illnesses. When added to different types of food, it was shown to prevent the growth of harmful bacteria, such as E. Coli
- May Slow Down Aging and Promote Longevity
Plant compounds found in grapes may affect aging and lifespan. Resveratrol has been shown to lengthen lifespan in a variety of animal specie. This compound stimulates a family of proteins called sirtuins, which have been linked to longevity. SirT1 gene which is one of the genes that resveratrol activates is the same gene activated by low-calorie diets, which has been linked to longer life-spans in animal studies. Resveratrol also aff ects several other genes associated with aging and longevity
- May Prevent Chronic Diseases
Chronic inflammation plays a key role in the development of chronic diseases, such as cancer, heart disease, diabetes, arthritis and autoimmune diseases, to name just a few. Resveratrol has been linked to powerful anti-inflammatory properties. In a study in 24 men with metabolic syndrome — a risk factor for heart disease — a grape powder extract equivalent to approximately 1.5 cups (250 grams) of fresh grapes increased the number of anti-inflammatory compounds in their blood. Similarly, another study in 75 people with heart disease found that taking grape powder extract increased levels of anti[1] inflammatory compounds, compared to a control group.
The Bottom Line
Grapes contain several important nutrients and powerful plant compounds that benefi t your health. Though they contain sugar, they have a low glycemic index and don’t appear to raise blood sugar levels. Antioxidants in grapes, such as resveratrol, reduce inflammation and may help protect against cancer, heart disease and diabetes. Grapes are easy to incorporate into your diet, whether fresh, frozen, as juice or wine. Fresh, red grapes have the most benefits.
