20 Health Benefits Of Grapes
The benefits of grapes have been associated with the prevention of cancer, heart disease, high blood pressure, improving immunity, and overall skin health. This indicates the greatness of grapes, a snacking staple for centuries in almost every American household.
They are nutritious, have a sweet flavor, and can be served in fresh bunches, as a dried snack, or with their essence squeezed and fermented into intoxicating elixirs. In this article, we will discuss grapes, their origin, nutritional content, and the health benefits .
Grapes And It's Origin
Grape technically falls under the berries categories that come from the Vitis Vinifera plant, whose branches can climb upwards to 12 feet in height. The varieties of grapes include green, blue, purple, red, and amber.
Grape plants have been with us since early 6500 BC, with cultural mythology believing these vining fruits to symbolize fertility and abundance. Soon the popularity of grapes spread like wildfire across the world as they were primarily driven by winemaking.
The cultivation first spread from Eastern Europe and Western Asia into the Nile Delta region and later the practice moved westward into Europe and eastward into China. As of now, Italy, France, as well as the United States are the top producers of grapes.
Nutrition Of Grapes
These sweet and tangy berries are a nutrition powerhouse as they are packed with several vitamins, minerals, and micronutrients. According to the U.S. Department of Agriculture (USDA), these are the nutrition facts for 1 cup (151 grams) serving size of grapes:
- Calories: 104
- Carbohydrates: 27 grams
- Protein: 1 grams
- Fat: 0 gram
- Fiber: 1.4 grams
- Cholesterol: 0 milligrams (mg)
- Sodium: 3mg
- Total Carbohydrate: 27g
- Dietary Fiber: 1g
- Copper: 21% of the daily value (DV)
- Vitamin C: 5% of the DV
- Thiamin: 9% of the DV
- Riboflavin: 8% of the DV
- Vitamin B6: 8% of the DV
- Vitamin K: 18% of the DV
- Potassium: 6% of the DV
- Manganese: 5% of the DV
Are Grapes Good For You?
These small-sized grapes are rich in nutrients and provide nutrients like antioxidants and vitamin C. They are affordable and can be consumed in a variety of ways to gain all the nutrients from it.
However, some people might be allergic to grapes and if they show signs like coughing, difficulty breathing, or wheezing, then they cannot consume it without consulting with physicians. Similarly, those who are taking blood thinners should not overdo it on consumption as grapes are rich in vitamin K.
Here are the 20 grapes fruit benefits for our overall health:
1. Boost Immunity
Grapes are high in vitamin C and help fight against the microorganisms that invade the body. As our body is not able to produce vitamin C on its own, it is important to consume foods that are rich in vitamin C, so the body can absorb the nutrients.
Besides this, the compounds present in grapes including antioxidants and other polyphenols help protect the health and function of cells that are essential to the immune system. Additionally, individual grape compounds like resveratrol and flavonoids have also been linked to improving immune function.
2. Improve Eyesight
Grapes are filled with antioxidants named lutein and zeaxanthin, which have been shown to help maintain eye health, improve visual performance, lessen discomfort from bright light, and enhance visual contrast.
According to laboratory tests, resveratrol was found in grapes which is said to protect retina cells in the human eye from ultraviolet A light. It also safeguards against glaucoma, cataracts, and diabetic eye-related diseases and lowers the risk of age-related macular degeneration (AMD).
3. Protects Heart Health
Another benefit of grape is it promotes cardiovascular health in various different ways. One study found that a compound named resveratrol found in these berries contains antioxidant and anti-inflammatory properties which reduce blood pressure, and prevent strokes and heart attacks.
Therefore, resveratrol could be used in the treatment of metabolic syndrome which is directly associated with an increased risk of heart disease as it has beneficial effects on hypertension, obesity, inflammation, diabetes, and dyslipidemia. So, consuming grapes in your everyday balanced diet is highly motivated by health specialists.
4. Supports Healthy Bones
Grapes contain several minerals that are necessary for good bone health including potassium, manganese, and vitamins B, C, and K, which help prevent osteoporosis. It is a condition that leads to fragile bones and degradation as well as weakens bone health.
A two-year study in postmenopausal women proved that taking 75 mg of resveratrol twice daily improved bone mineral density and slowed the process of bone loss. That helps reduce the risk of major fatal fractures and hip fractures. Therefore, adding grapes to your daily diet can be a good option.
5. Reduce High Cholesterol
These popular fruits are rich in fiber, which makes them a great choice to help lower high cholesterol levels. In a study with high cholesterol people, those who consumed three cups of red grapes a day for eight weeks had lower cholesterol and LDL known as bad cholesterol.
Similarly, various phytonutrients such as catechins, proanthocyanidins, anthocyanins, leucoanthocyanidin, quercetin, kaempferol, stilbenes, and ellagic acid may help protect against high cholesterol levels by decreasing cholesterol absorption in the body and strengthen the immune system.
6. Promote Better Sleep
The trace amount of melatonin found in grapes helps promote lengthy and quality sleep. Melatonin is a kind of hormone that is produced in our brain, and when it gets dark outside, our brain produces melatonin to help with your circadian rhythm and your sleep.
Not only that but melatonin also helps with jet lag, sleep disorders, and anxiety before or after any kind of surgery. Sleeping every day for an appropriate time may directly control many other diseases that are caused by sleep deprivation and if you are eating grapes for better sleep then try to consume them early in the evening to get the benefits.
7. Boost Brain Function
Consuming grapes daily may boost memory and overall brain health. This fruit contains a good amount of resveratrol, which benefits the body in various ways. This powerful antioxidant helps reduce oxidative stress, which can maintain a positive effect on our brain health.
According to a 12-week study, a total of 111 healthy older adults take 250 mg of a grape supplement daily which significantly improved attention, memory, and language. Therefore, resveratrol may help protect against Alzheimer's disease by reducing amyloid-beta peptides.
8. High In Antioxidants
Grapes are rich in various powerful antioxidants and the highest amount of antioxidants is found in the skin and seeds of grapes. As we know, Antioxidants are compounds that help in repairing the damaged cells that are caused by free radicals and harmful molecules that cause oxidative stress.
Additionally, these beneficial compounds remain present even after going through the fermentation process, this is the reason why wine or grape juice is also considered an oxidant source. These antioxidants may protect the human body from heart disease, high blood sugar, and other dangerous disease like cancer.
9. Relieves Constipation
Grapes are one of the key sources of dietary fiber and several other powerful nutrients that help relieve even chronic constipation. Fiber contained in grapes may significantly improve constipation symptoms by reducing the time it takes stool to move through the colon.
It also helps increase fecal weight and daily bowel movements, compared with fruit juices. The high water content in grapes can also help your digestive system perform smoothly which can lead to softer stools by reaching hydration goals and eliminating the problem of constipation.
10. Manage Diabetes
There are various debates regarding the consumption of grapes for those people who have diabetes but the study has proven that grapes are good for diabetes patients. It consists of a low glycemic index (GI), which will not lead to a sudden spike in blood glucose levels.
Additionally, compounds found in grapes may also help improve markers of insulin response, manage blood sugar levels over time, and reduce the diabetes risk. However, eating too much of low GI food may have the same effect on blood sugar as eating a high GI food. Therefore, it is best to consume a moderate amount of grapes.
11. Slows Down Ageing
Grapes are loaded with several plant compounds that may affect aging and longevity. Resveratrol stimulates the SirT1 gene, which has been linked to a longer lifespan by affecting cell structure and it also protects the aging cells.
Resveratrol not only helps to reduce inflammation but also protects it from UV rays, wrinkles, and melanoma. A recent study has also found that a grape diet was also associated with less DNA damage, preservation of skin cells as well and reduction in inflammatory markers.
12. Have Anticancer Effects
The high amount of antioxidants that are present in grapes may protect against numerous types of cancer. The compound Resveratrol may help the body by reducing inflammation and blocking the growth and spread of cancer cells in your body.
Grapes are also high in quercetin, anthocyanin, and catechin antioxidants which may have cancer-fighting effects. A two-week study of 30 people found that people who were above 50 experienced decreased markers of colon cancer risk after consuming 150-450 grams of grapes. Moreover, red grapes also protect the body from radiation during the treatment of cancer.
13. Loaded With B Vitamins
These clustered berries are packed with various B vitamins that are essential for our overall health. B vitamins like thiamine, riboflavin, B12, and B6 are present in grapes. These vitamins will help fulfill the body by providing the required daily value.
B6 is highly needed to support the brain and plays an important role in the overall nervous system and immune health system. Meanwhile, thiamin is crucial to macronutrient metabolism, and riboflavin supports red blood cell production, improving immune function, and overall growth and development of the human body.
14. Benefits Skin And Hair Health
Grapes are also known to improve skin elasticity and improve blood circulation which will have a direct impact on skin. Similarly, resveratrol may also have numerous protective effects on our skin and hair and make it look radiant and healthy.
Resveratrol present in this fruit has gained huge popularity in cosmetic products as it penetrates the skin barrier and increases collagen production as well as protects against harmful UV damage. It also protects hair follicles from environmental damage and promotes healthy hair growth.
15. Weight Management
As grapes are naturally a low-calorie and fat-free food with a relatively low glycemic index, it is proven to manage weight while consuming in a moderate amount. Moreover, this nutrition-dense food will provide you required energy and keep you hydrated for a longer time.
One cup of grapes contains 100 calories and is composted with over 80% water, which makes them a high-volume, nutrient-dense snack that can make you fuller. Moreover, red grapes are the richest source of saponins which help to accumulate cholesterol and stop it from being absorbed in the blood and cleanse the body.
16. Lower Inflammation
Grapes are a rich source of anthocyanin and resveratrol compounds which have been directly linked to powerful anti-inflammatory properties that may protect against chronic diseases such as heart disease, obesity, arthritis, and diabetes.
Various studies have proven that resveratrol can protect the heart against inflammation. In a recent study, a group of 60 people with heart failure consumed 50 mg capsules of resveratrol supplements daily for 3 months and experienced a decrease in inflammatory gene markers, including interleukin 6.
17. Provides Anti-Obesity Effects
Diabetes, heart disease, and cancer are just a few of the ailments that obesity is mostly to blame for. However, the anthocyanins found in grapes may offer anti-obesity properties that could prevent body weight increase and lower the amount of fat in the liver.
Additionally, studies have shown that proanthocyanidin extracts from grape seeds may raise levels of the hormone GLP-1, which aids in reducing overall food consumption and low appetite. Moreover, it prevents cells from storing fat and helps fat cells in your body by causing them to divide more quickly. So, it's crucial to include grapes in your diet in moderation.
18. Protect Against Bacteria And Fungi
The resveratrol compound that is found in grapes may protect against harmful bacteria and fungi. For example, it has antimicrobial properties that help the growth of microorganisms like Campylobacter jejuni and Candida albicans.
By limiting the development of dangerous bacteria like E. coli, it may also help safeguard against foodborne illnesses. The antibacterial properties of additional grape components may also break down bacterial cell walls. The immune system benefits from Vitamin C, which grapes are a good source of.
19. Maintains Hydration
Grapes is loaded with more than 80% water and one cup of grapes supplies 121 grams of water that keeps you hydrated for a longer period of time. Moreover, Staying hydrated eliminates waste in the body through urination, perspiration as well and bowel movements.
Staying hydrated keeps you active and aids in your body's ability to maintain a healthy temperature. Other health advantages include lubricating joints, safeguarding the spinal cord and other tissues, and lowering calorie consumption when drinks with calories are substituted.
20. Prevent Hair Loss
Last but not least, grapes can be highly beneficial when it comes to combating hair loss problems. The seeds contained in grape is filled with antioxidants that help stimulate blood flow and hence, encourage the growth of the hair.
They also contain oligomeric proanthocyanidins (OPC), which help prevent dihydrotestosterone (DHT) production. DHT is one of the major factors in hair loss and regulates the proper functioning of healthy hair growth. Moreover, the presence of vitamin E and linoleic acid provides thickness, strength, and natural shine to the hair.
What Are The Health Benefits Of Concord Grapes?
Concord Grapes helps to maintain blood pressure, boost immunity and maintain healthy breast tissue.
What Are The Health Benefits Of Red Grapes?
Red grapes help to reduce weight, prevent several diseases, and maintain good skin and hair health.
20 Best and Worst Foods for Bloating
Bloating is a prevalent condition characterized by a distended or swollen feeling in the abdomen following meals. It can result from various factors, including gas, digestive issues, or dietary choices. Common bloating foods include beans, lentils, c...
20 Foods That Boost Your Energy To Next Level
We all experience moments throughout the day when our energy levels start to dip and we could use a little boost to keep us going. Try incorporating healthy and simple foods to get you back on your feet. By fueling your body with nutrient-dense foods...
20 Simple Post Workout Foods To Refuel
Effective post-workout recovery is essential for restoring nutrients and facilitating muscle repair. A well-rounded food after a workout typically consists of a blend of carbohydrates, lean proteins, and adequate hydration to support recovery. Optima...
15 Miraculous Health Benefits of Cranberry Juice
Tangy cranberry juice packs a punch of antioxidants and anti-inflammatory benefits, supporting urinary health and potentially aiding skin and bone health – a tart treat with hidden benefits. This ruby red drink, rich in antioxidants and vitamin...