Grapes have been cultivated and relished for over thousands of years and have been well-regarded by ancient civilizations for their use in winemaking. They offer numerous health benefits as they are packed with nutrients and possess antioxidant properties.
Generally, many types of Grapes including green, red, black and, yellow and cultivated across the world and come in seeded and seedless varieties.
Due to their therapeutic properties, Dry Grapes (Raisins) are used in various ayurvedic health formulations as a remedy for indigestion, asthma, kidney disorders, constipation, and high cholesterol levels.
Let’s quickly go through the top ten benefits of Grapes and why should we make them a part of our diet.
Health Advantages of Eating Grapes
Grapes are rich in several essential nutrients (Vitamins and Minerals). One cup of Grapes around 150 grams, contains the following nutrients:
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 Reference Daily Intake
Thiamine: 7% of the Reference Daily Intake
Riboflavin: 6% of the Reference Daily Intake
Vitamin B6: 6% of the Reference Daily Intake
Potassium: 8% of the Reference Daily Intake
Copper: 10% of the Reference Daily Intake
Manganese: 5% of the Reference Daily Intake
Grapes contain more than a quarter of the Reference Daily Intake for vitamin K, a fat-soluble vitamin vital for blood clotting and healthy bones.
Loaded with Antioxidants
You may be thinking what Antioxidants are and why are they important?
In simple words, Antioxidants are substances that may protect your cells against the harmful effects of free radicals — molecules that are produced when your body breakdowns food, exposed to pollutants and radiation, which when get uncontrolled lead to numerous chronic diseases.
Antioxidants found in Grapes, such as vitamins C and K, may help protect cells from damage caused by free radicals.
Research has shown Grapes are high in powerful antioxidants and the highest concentrations of antioxidants are found in the skin and seeds and for this reason, most of the research on Grapes has been done using it extracts.
Red Grapes are known to contain higher amounts of antioxidants due to the anthocyanins that are responsible to give this fruit its color. One of the major antioxidant found in Grapes is resveratrol, which is known to protect against heart diseases, blood sugar imbalance, and other chronic diseases.
Other antioxidants found in Grapes are vitamin C, beta-carotene, quercetin, lutein, lycopene, and ellagic acid.
Studies have shown that apart from antioxidants, Grapes contain high levels of beneficial plant compounds, which may prevent the reproduction and growth of unhealthy cells. Resveratrol, found in this fruit, has been well-studied in as an antitumor compound and antioxidant that has shown to block the growth and spread of unhealthy cells. In addition to resveratrol, Grapes also contain compounds like quercetin, anthocyanins, and catechins which may have beneficial effects against fighting and preventing autoimmune diseases.
Polyphenols found in a variety of Grapes have shown to reduce the risk of heart diseases and support a healthy cardiovascular system by promoting relaxation of blood vessels and boosting blood circulation. Grapes may also maintain healthy blood pressure levels and cholesterol.
Grapes increase the nitric oxide levels in the blood and prevent blood clots and reduce the risk of heart attack immensely.
Healthy Weight Management
Thinking to lose weight, you should include Grapes in your diet as they are low in calories. They help you feel full on lesser intake with fewer calories. Eating flavonoid-rich Grapes can also help in healthy weight management.
Eating Grapes may boost your eye health by protecting the retina from deterioration and protecting you against common eye diseases.
Studies have shown that that supplementation with Grapes showed fewer signs of retina damage and better retinal function. Resveratrol a compound found in this fruit may also help you protect against glaucoma, cataract, and eye disorders occurring due to Diabetes.
Additionally, Grapes contain the antioxidants lutein and zeaxanthin that have shown to protect eyes from harmful rays and radiation.
Healthy Blood Sugar Levels
You may be surprised to know that grapes taste sweet, but they don’t elevate blood sugar levels, nor do they significantly increase insulin levels. So people with diabetes can afford to eat and relish Grapes
Though Grapes are high in sugar, they have a low glycemic index and are enriched with compounds that may protect against high blood sugar.
A grape-enriched diet has shown to inhibit tumor growth; indicating the potential role for Grapes to maintain a healthy colon.
Grapes contain many essential vitamins and minerals necessary for bone health, including Calcium, Magnesium, Potassium, Phosphorus, Manganese and vitamin K. Resveratrol found in Grapes may also be known to improve bone density.
According to many studies done on this versatile fruit, eating Grapes may immensely boost your memory, brain health, and positively enhance your mood.
Resveratrol found in this fruit may also help protect against Alzheimer’s disease and other brain disorders.
Various beneficial compounds in Grapes have proven to protect and fight bacterial, viral, and yeast infections.
Compounds found in Grapes may result in slowing down the process of aging and promote Longevity.
We all know fruits have been an essential part of a healthy diet for centuries and the proven health benefits of Grapes make them an excellent choice for all of us.
They supply essential vitamins and minerals and antioxidants to our body and contribute to your overall health and strong immune system.
Grapes are rich in antioxidants, including resveratrol and flavonoids that deliver the same amount of antioxidants found in grape juice and wine with the added benefit of providing dietary fiber.