11 Health benefits of eating grapes:
There are many health benefits of grapes and it is a very delicious fruit. Grapes have been cultivated for thousands of years and have been revered by various ancient civilizations for their use in making wine. We know there are many types of grapes, including green, red, black, yellow and pink. They grow in clusters and occur in the pit and seedless varieties.
Grapes are grown in temperate climates around the world, including Southern Europe, Africa, Australia and North, and South America. Grapes offer a wealth of health benefits because of their high content of nutrients and antioxidants.
Health benefits of grapes.
1.Full of nutrients:
Full of nutrients especially vitamins C and K. Grapes contain many different important nutrients and health benefits. A 151-gram red or green grape contains the following nutrients:
Carbohydrates: 27.3 grams
Protein: 1.1 grams
Fat: 0.2 grams
Fiber: 1.4 grams
Vitamin C: 27% of the Recommended Daily Allowance (RDA)
Vitamin K: 28% of the RDA
Thiamine: 7% of the ADH
Riboflavin: 6% of the ADH
Vitamin B6: 6% of the ADH
Potassium: 8% of the ADH
Copper: 10% of the ADH
Manganese: 5% of the ADH
151 grams of grapes contains more than a quarter of the RDA for vitamin K, a fat-soluble vitamin that is vital for blood clotting and healthy bones. They are also a good source of vitamin C, an essential nutrient and powerful antioxidant necessary for the health of the connective tissue.
2. High antioxidant content can prevent chronic diseases:
Antioxidants are compounds that are found in plants, for example. They help to repair the damage to your cells caused by free radicals. These are harmful molecules that cause oxidative stress. We know that there are many health benefits of grapes which is full of antioxidants.
Oxidative stress has been associated with various chronic diseases, including diabetes, cancer and heart disease. Grapes are rich in a number of powerful antioxidants. In fact, more than 1,600 useful plant compounds have been identified in this fruit.
The highest concentration of antioxidants is found in the peel and kernels. For this reason, most research into grapes was done with seed or peel extracts. Red grapes contain higher levels of antioxidants because of the anthocyanin’s they give their color.
The antioxidants in grapes remain present even after the fermentation, therefore red wine is also high in these compounds. In grapes, one of the antioxidants in this fruit is resveratrol, which is classified as a polyphenol. Numerous studies have been conducted into its benefits, demonstrating that resveratrol protects against heart disease, lowers blood glucose and protects against the development of cancer.
3. Plant substances 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 in this fruit, has been well studied in terms of cancer prevention and treatment. It has been shown to protect against cancer by reducing inflammation, acting as an antioxidant and blocking the growth and spread of cancer cells in the body.
The unique combination of plant substances in grapes can, however, be responsible for their anti-cancer benefits. We know that grapes also contain quercetin, anthocyanin’s, and catechin – all of which can have beneficial effects against cancer.
In grape, extracts have been shown to block the growth and spread of human colon cancer cells in test tube studies. In addition, one study in 30 people over the age of 50 showed that eating 1 pound (450 grams) of grapes per day for two weeks reduced the markers of the risk of colon cancer.
Studies have also shown that grape extracts block the growth and spread of breast cancer cells, both in the laboratory and in mice. Although studies on grapes and cancer in humans are limited, a diet with many antioxidant-rich foods such as grapes is associated with a lower risk of cancer. These health benefits of grapes are beneficial for cancer.
4. Can help lower blood pressure:
A 151 gram of grapes contains 288 mg of potassium, which is 6% of the RDA. This mineral is necessary for maintaining a healthy blood pressure level.
Low intake of potassium has been associated with increased risks of high blood pressure, heart disease, and strokes. A study of 12,267 adults showed that people with higher potassium levels were less likely to die of heart disease compared to sodium than those who consumed less potassium.
5. Can help in reducing cholesterol:
Compounds found in grapes can help protect against high cholesterol levels by reducing cholesterol absorption. It is the main health benefits of grapes to control cholesterol.
In one study of 69 people with high cholesterol, it was shown that eating 500 grams of red grapes per day for eight weeks reduced total and ‘bad’ LDL cholesterol. But in white grapes did not have the same effect. Moreover, it has been shown that foods with high resveratrol, such as the Mediterranean diet, also lower cholesterol levels.
6. Contain various compounds that benefit the health of the eye:
The plant chemicals that are found in grapes can 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 a better retinal function compared to mice that had not had the fruit.
In one test tube study, resveratrol was found to protect retinal cells in the human eye from ultraviolet a light. This may reduce the risk of developing age-related macular degeneration (AMD), a common eye disease.
According to a study, resveratrol can also help protect against glaucoma, cataract and diabetic eye disease. In addition, grapes contain the antioxidants lutein and zeaxanthin. Several studies have shown that these substances help protect the eyes from damage caused by blue light.
7. Can improve memory, attention, and mood:
Eating grapes can benefit the health of your brain and stimulate your memory.
In a 12-week study in 111 healthy older adults, 250 mg of grape preparation per day significantly improved scores on a cognitive test that measures attention, memory, and language relative to baseline values.
Another study in healthy young adults showed that drinking about 230 ml of grape juice improved both the speed of memory-related skills and the state of mind 20 minutes after consumption. Studies in rats have shown that resveratrol improved learning, memory, and mood after 4 weeks.
In addition, the rat brain showed signs of increased growth and blood flow. Resveratrol can also help protect against Alzheimer’s disease, although human research is needed to confirm this.
8. Contain many nutrients that are important for the health of bones:
Grapes contain many minerals that are necessary for the health of the bones, including 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 with better bone absorption and retention of calcium versus rats that had not received the powder. People-based studies on the effect of grapes on the health of bones are currently lacking.
9. Can protect against certain bacteria, viruses, and fungal infections:
Numerous compounds in grapes have shown that they protect and combat bacterial and viral infections. Grapes are a good source of vitamin C, which is known for its beneficial effect on your immune system.
Grape peel extract has been shown to protect against the flu virus in test tubes. Resveratrol can also protect against food-borne diseases. When added to different types of food, it appeared to prevent the growth of harmful bacteria, such as E. coli.
10.Can slow aging and promote longer life:
Vegetable compounds in grapes can affect aging and longevity. Resveratrol has shown that it extends lifespan in a variety of animal species. This compound stimulates a family of proteins called sirtuins, which are linked to a longer life and different health benefits of grapes we discuss in above.
One of the genes that are activated by resveratrol is the SirT1 gene. This is the same gene activated by low-calorie diets, which in animal studies is linked to a longer life span. Resveratrol also affects several other genes that are associated with aging and longer life.
11. 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 mention just a few. Resveratrol is linked to powerful anti-inflammatory properties.
In a study of 24 men with metabolic syndrome – a risk factor for heart disease – an extract of grape powder equal to about 252 grams of fresh grapes increased the number of anti-inflammatory substances in their blood.
Similarly, another study involving 75 people with heart disease showed that grape powder extracts had increased levels of anti-inflammatory substances compared with a control group. A study in rats with inflammatory bowel disease showed that grape juice not only improved the signs of the disease but also improved the blood levels of anti-inflammatory substances.