Index
This fruit has been cultivated for thousands of years and has been revered by various ancient civilizations for its use in making wine.
What are some of the health benefits of eating grapes?
There are many types of grapes, including green, red, black, yellow, and pink. They grow in clusters and come in seeded and seedless varieties.
The grapes are grown in temperate climates around the world, including southern Europe, Africa, Australia, and North and South America.
Grapes offer a host of health benefits due to their high nutrient and antioxidant content.
These are the top 12 health benefits of eating grapes
1. Good nutrient content, especially vitamins C and K
Grapes have many important nutrients.
One cup (151 grams) of red or green grape contains the following nutrients:
- Calories: 104.
- Carbohydrates: 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 (151 grams) of grapes provides more than a quarter of the RDI for vitamin K, a vital fat-soluble vitamin for blood clotting and healthy bones.
They are also a good source of vitamin C, an essential nutrient and powerful antioxidant necessary for healthy connective tissue.
Summary
Grapes contain many important vitamins and minerals, including more than a quarter of the RDI for vitamins C and K.
2. High content of antioxidants can prevent chronic diseases
Antioxidants are compounds found in plants, for example. They help repair damage to your cells caused by free radicals, which are harmful molecules that cause oxidative stress.
Oxidative stress has been associated with several chronic diseases, such as diabetes, cancer, and heart disease.
Grapes are rich in several powerful antioxidant compounds. In fact, more than 1,600 beneficial plant compounds have been identified in this fruit.
The highest concentration of antioxidants is found in the skin and seeds. For this reason, most research on grapes has been done using seeds or skin extracts.
Red grapes contain a higher number 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 classified as a polyphenol.
There have been numerous studies on its benefits, showing that resveratrol protects against heart disease, lowers blood sugar, and protects against the development of cancer .
Grapes also contain vitamin C, beta-carotene, quercetin, lutein, lycopene, and ellagic acid, which are also powerful antioxidants.
Summary
Grapes are rich in antioxidants, beneficial plant compounds that can protect against chronic diseases such as diabetes, cancer, and heart disease .
3. Plant compounds can protect against certain types of cancer
Grapes contain high levels of beneficial plant compounds, which can help protect against certain types of cancer.
Resveratrol, one of the compounds found in this fruit, has been well studied in terms of preventing and treating cancer.
It has been shown to protect against cancer by reducing inflammation, acts as an antioxidant, and blocks the growth and spread of cancer cells within the body.
However, the unique combination of plant compounds found in grapes may be responsible for their anticancer benefits. In addition to resveratrol, grapes also contain quercetin, anthocyanins, and catechins, all of which can have beneficial anti-cancer effects.
Grape extracts have been shown to block the growth and spread of human colon cancer cells in test tube studies.
Additionally, a study in 30 people over the age of 50 showed that eating 1 pound (450 grams) of grapes per day for two weeks lowered risk markers for colon cancer.
Studies have also found that grape extracts block the growth and spread of breast cancer cells, both in laboratory and mouse models.
While studies on grapes and cancer in humans are limited, a diet rich in antioxidant-rich foods, such as grapes, has been linked to a lower risk of cancer.
Summary
Grapes contain many beneficial plant compounds, such as resveratrol, that can protect against various types of cancer, including colon and breast cancer.
4. Beneficial for Heart Health in Several Impressive Ways
There are several reasons why eating grapes is good for your heart:
May help lower blood pressure
One cup (151 grams) of grapes contains 288 mg of potassium, which is 6% of the RDI. This mineral is necessary to maintain healthy blood pressure levels.
Low potassium intake has been linked to an increased risk of high blood pressure, heart disease, and stroke.
A study of 12,267 adults showed that people who consumed higher levels of potassium relative to sodium were less likely to die from heart disease than those who consumed less potassium.
May help lower cholesterol
Compounds found in grapes can help protect against high cholesterol levels by decreasing the absorption of cholesterol.
In a study of 69 people with high cholesterol, eating three cups (500 grams) of red grapes a day for eight weeks was found to lower total and “bad” LDL cholesterol. White grapes did not have the same effect.
Additionally, diets rich in resveratrol, such as the Mediterranean diet, have also been shown to lower cholesterol levels.
Summary
The compounds in grapes and red wine can protect against heart disease. Grapes can help lower blood pressure and cholesterol.
5. May lower blood sugar levels and protect against diabetes
Grapes contain 23 grams of sugar per cup (151 grams), which may make you wonder if they are 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.
Additionally, compounds found in grapes can even lower blood sugar levels.
In a 16-week study of 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 can improve your body’s ability to use glucose and therefore lower blood sugar levels.
Resveratrol also increases the number of glucose receptors on cell membranes, which can have a beneficial effect on blood sugar.
Controlling blood sugar levels over time is an important factor in reducing the risk of diabetes.
Summary
Although grapes are high in sugar, they have a low glycemic index. Also, compounds in grapes can protect against high blood sugar.
6. Contains various compounds that benefit eye health
Plant chemicals found in grapes can protect against common eye diseases.
In one study, mice fed a grape-supplemented diet showed fewer signs of retinal damage and had better retinal function compared to mice that were not fed the fruit.
In a test-tube study, resveratrol was found to protect retinal cells in the human eye from ultraviolet A light. This can lower the risk of developing age-related macular degeneration (AMD), a disease common eye.
According to a review study, resveratrol may also help protect against glaucoma, cataracts, and diabetic eye disease.
Additionally, grapes contain the antioxidants lutein and zeaxanthin. Several studies have shown that these compounds help protect the eyes from blue light damage.
Summary
Grapes contain several compounds, such as resveratrol, lutein, and zeaxanthin, that can protect against common eye diseases, including age-related macular degeneration, cataracts, and glaucoma.
7. Can improve memory, attention and mood
Eating grapes can benefit your brain health and boost your memory.
In a 12-week study of 111 healthy older adults, 250 mg of a grape supplement per day significantly improved scores on a cognitive test that measures attention, memory, and language compared to baseline.
Another study in healthy young adults showed that drinking approximately 8 ounces (230 ml) of grape juice improved the speed of memory and mood skills 20 minutes after consumption.
Studies in rats have shown that resveratrol improved learning, memory, and mood when taken for 4 weeks.
In addition, the brains of the rats showed signs of increased growth and blood flow.
Resveratrol may also help protect against Alzheimer’s disease, although human studies are needed to confirm this.
Summary
Grapes contain compounds that can improve memory, attention, and mood and may protect against Alzheimer’s disease, although more human-based research is needed to confirm some of these benefits.
8. Contains many important nutrients for bone health
Grapes contain many minerals necessary for bone health, such as calcium, magnesium, potassium, phosphorus, manganese, and vitamin K.
Although studies in rats have shown that resveratrol improved bone density, these results have not been confirmed in humans.
In one study, rats fed freeze-dried grape powder for 8 weeks had better bone absorption and calcium retention compared to rats that did not receive the powder.
Human studies on the effect of grapes on bone health are currently lacking.
Summary
Grapes contain many important nutrients for bone health, such as calcium, magnesium, phosphorus, and vitamin K. Studies in rats have shown that grapes may have protective effects on bones, but human studies are needed to confirm these benefits.
9. May protect against certain bacteria, viruses and fungal infections
Numerous compounds in grapes have been shown to protect and fight 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 prevented herpes virus, chickenpox, and yeast infections from spreading in test-tube studies.
Resveratrol can also protect against foodborne illness. When added to different types of food, it has been shown to prevent the growth of harmful bacteria, such as E. coli.
Summary
Grapes contain several compounds that have shown beneficial effects against certain bacteria, viruses, and fungal infections.
10. Can delay aging and promote longevity
Plant compounds found in grapes can affect aging and shelf life.
Resveratrol has been shown to extend shelf life in a variety of animal species.
This compound stimulates a family of proteins called sirtuins, which have been linked to longevity.
One of the genes that activates resveratrol is the SirT1 gene. This is the same gene activated by low-calorie diets, which has been linked to longer lives in animal studies.
Resveratrol also affects many other genes associated with aging and longevity.
Summary
Resveratrol in grapes has been shown to activate genes associated with slower aging and longer shelf life.
11. It can prevent chronic diseases by reducing inflammation
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 of 24 men with metabolic syndrome, a risk factor for heart disease, a powdered grape extract equivalent to about 1.5 cups (252 grams) of fresh grapes increased the amount of anti-inflammatory compounds in the blood.
Similarly, another study in 75 people with heart disease found that taking powdered grape extract increased levels of anti-inflammatory compounds, compared to a control group.
A study in rats with inflammatory bowel disease showed that grape juice improved not only the signs of the disease but also the blood levels of anti-inflammatory compounds.
Summary
Grapes contain compounds that can have anti-inflammatory effects, which can protect against certain heart and gut diseases.
12. Delicious, versatile and easily incorporated into a healthy diet
Grapes are easy to incorporate into a healthy diet.
Here are some ways you can enjoy them:
- Eat the grapes as a snack.
- Add the chopped grapes to a vegetable or chicken salad.
- Use grapes in a fruit salad.
- Add grapes or grape juice to a smoothie.
- Add the grapes to a cheese board as an appetizer or dessert.
- Drink 100% grape juice.
Summary
Grapes are delicious and easy to add to your diet for breakfast, lunch, dinner, or just as a convenient and healthy snack.
The bottom line
Grapes contain several important nutrients and powerful plant compounds that benefit your health.
Although they contain sugar, they have a low glycemic index and do not appear to raise blood sugar levels.
The antioxidants in grapes, like resveratrol, reduce inflammation and can help protect against cancer, heart disease, and diabetes.
Grapes are easy to incorporate into your diet, whether they are fresh, frozen, as juice or wine.
For the most benefits, choose fresh red and white grapes.
