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Grapes are a super-food that are available all year round. From red, green and purple grapes to seedless grapes, grape jelly, jam and juice and also wine and raisins. The portability, texture, flavor and variety of grapes have made them a popular finger food in countries all over the world.
The potential health benefits of consuming grapes are numerous, The best way to consume grapes is fresh right out of your hand! Most grape jellies/spreads, juices and wine have added sugars, which tack on additional calories.
Although raisins can be a good addition to a healthiest way of eating, it’s important not to see them as a substitute for grapes because dehydration possess not only reduces the grapes’ water content but also increases their concentration of sugar and calories.
It is better to eat them in moderation and in contribution to snacks, cereals, and salads.
Therefore, select fresh grapes that are tight to the touch and free of wrinkles.
The nutritional facts
The average serving size for grapes is about one cup that contains:
- 104 calories
- 1.09 grams of protein
- 0.24 grams of fat
- 1.4 grams of fiber
- 4.8 milligrams of vitamin C
- 10 micrograms of vitamin A
- 288 milligrams of potassium
- 0.54 milligrams of iron
- 3 micrograms of folate.
Grapes are high in water and provide a large amount of essential nutrients while containing few calories.
Health benefits of grapes
Each little grape contributes to variety of incredible health benefits. I’ll share a few of the most fascinating benefits below:
1. Anti-Cancer
Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including esophageal, lung, mouth, endometrial, pancreatic, and prostate, breast, and colorectal cancer.
Dark purple, red, and black grapes are particularly good for this.
Moreover, many researches show that polyphenols of this supper food protect the skin from damaging UVB rays of the sun, thereby protecting it against skin cancer.
Polyphenols also protect the body against radiation therapy when used as an adjunct to radiation treatment for cancer.
Grapes not only prevents the risk of cancer but also suppresses the growth and propagation of cancerous cells and enhance the overall immunity of the body to a wide range of diseases.
2. Prevent heart disease
The high polyphenol, antioxidants and anti-inflammatory content in grapes may reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.
In addition, this superfood helps to better total cholesterol regulation, reduce LDL cholesterol levels and better inflammatory regulation in the blood.
Grapes increase the nitric oxide levels in the blood, which prevents blood clots.
The fiber and potassium in grapes also support heart health and better blood pressure regulation according to Hypertension Institute in Tennessee.
High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.
The resveratrol and saponins found in the skins of red grapes and in red wine are famous for heart health and prevent the absorption of cholesterol by binding with it.
3. Diabetes fighting
In terms of blood sugar regulation, grapes, have been classified as a low glycemic index (GI) food, with GI values ranging between 43-53.
Therefore, grape intake leads to better blood sugar balance, better insulin regulation, and increased insulin sensitivity.
We suspect that the strong phytonutrient content of grapes plays a key role in providing these blood sugar-related benefits. Moreover, grape skin extract exerts a novel inhibitory activity on hyperglycemia and may help in diabetes management according to research by the Albert Einstein College of Medicine.
The researchers also found that consuming three servings per week of grapes reduced the risk of type 2 diabetes by 7% and can protect against diabetic neuropathy and retinopathy.
4. Constipation
Grapes are high in water content that can help to keep you hydrated and your bowel movements regular. Grapes also contain insoluble fiber, which is essential for minimizing, overcoming and eliminating constipation. They are classified as a laxative food, because they contain organic acid, sugar and cellulose.
However, if you suffer from loose stool or diarrhea, grapes should not be used as a way to regulate your system because they don’t have a high level of soluble fiber to soak up water.
5. Acne
A study published in the journal Dermatology and Therapy claims a compound derived from red grapes and found in red wine could be an effective treatment for acne, particularly when combined with an already existing medication for the disorder.
6. Anti-cataracts
Antioxidants of grapes, can reduce and fight the damage caused by free radicals that cause the development of cataracts.
7. Anti-aging
Grapes contain antioxidants that have certain anti-aging qualities, which not only help you look younger, but also feel younger by staving off age-related conditions.
8. Asthma
The hydrating power of grapes is also high, which increases the moisture present in the lungs and reduces asthmatic events.
Other health benefits include:
- Antioxidant and anti-inflammatory benefits
- Bone health
- Curing migraines
- Relieve indigestion
- Prevents fatigue
- Prevents bad dental health
- Promotes antibacterial activity
- Cognitive benefits
- Reduces the chance of Alzheimer’s disease
- Boost immune system
Precautions
When taking beta-blockers, consume high potassium foods such as grapes in moderation.
If your kidneys are unable to remove excess potassium from the blood, it could be fatal to consume a large amount of grapes.
