Grapes are a great source of phytonutrients, mainly phenols, and polyphenols, and contain other important vitamins such as vitamin K, A, C, and vitamin B6. They are also rich in thiamine, riboflavin, niacin, and folate, and contain minerals like potassium, calcium, magnesium, phosphorus, and sodium. Grapes have a high water content that helps in keeping the body hydrated, and also contain dietary fiber, healthy carbs, antioxidants, and a moderate amount of protein. Flavonoids, like myricetin and quercetin, in grapes help reduce the damage caused by free radicals and slow down aging. Due to their high nutrient content, grapes also play an important role in ensuring a healthy and active life.
Grapes Nutrition Facts
One cup of fresh grapes has about:
27.3 grams carbohydrates
1.1 grams protein
0.2 gram fat
1.4 grams fiber
22 micrograms vitamin K (28 percent DV)
16.3 milligrams vitamin C (27 percent DV)
0.2 milligram copper (10 percent DV)
288 milligrams potassium (8 percent DV)
0.1 milligram thiamine (7 percent DV)
0.1 milligram riboflavin (6 percent DV)
0.1 milligram vitamin B6 (6 percent DV)
0.1 milligram manganese (5 percent DV)
1. May Help Reduce Obesity and Type 2 Diabetes
Metabolic syndrome, related diseases and obesity are the most prevalent nutrition-related issues in the U.S. Evidence suggests that polyphenols in grapes and grape products may reduce metabolic syndrome and prevent development of obesity and type 2 diabetes by acting as multi-target modulators with antioxidant and anti-inflammatory effects.
Who doesn’t want to eat foods that will help them have a longer, healthier life? Well, the classic grape may be one of those amazing foods due to the phytonutrients found within them. Resveratrol, which is a stilbene phytonutrient mostly found in the grape skins but also found in grape seeds and grape flesh, has been shown to increase expression of three genes all related to longevity.
3. Loaded with Antioxidants
When cells are exposed to oxidative stress, they easily undergo oxidative damage that leads to a cascade of degenerative processes that can cause numerous diseases. Antioxidants may be the most effective way to control oxidative stress and avoid occurrence of oxidative damage — therefore reducing the risks of health issues and life-threatening disease.
Flavonoids, found in grapes, represent high-antioxidant properties that help reduce oxidative stress. It’s reported that flavonoids, as a result of their metabolic conversion in the human body, may generate large amounts of simple phenolic acids, which have significant effects in scavenging free radicals and improving the action of other antioxidants.
Vitamin C and manganese are two important nutrients to note, particularly given that grapes are some of the highest-concentration vitamin C foodsaround, but grapes are filled with antioxidant phytonutrients that range from common carotenoids, like beta-carotene, to unusual stilbenes like resveratrol. In fact, the number of different antioxidant nutrients in grapes would take awhile to list. Although the entire grape is useful to our bodies, the seed and the skin contain the richest concentration of antioxidants. Because of this, most research has been conducted on grape skin, grape skin extract, grape seed, grape seed extract, or on grape extracts that contain skin, seed and flesh. The flesh of the grape contains approximately 1/20th–1/100th of the total antioxidant capacity of the seed or the skin.
4. Treat Asthma
Due to their well-known therapeutic value, grapes can be used as a cure for asthma. In addition to that, the hydrating power of grapes is also high, which increases the moisture present in the lungs and reduces asthmatic events.
5. Strengthen Bones
Grapes are a wonderful source of micro-nutrients like copper, iron, and manganese, all of which are important in the formation and strength of the bones. Adding grapes to your diet on a regular basis can prevent the onset of age-related conditions like osteoporosis. Manganese is an extremely important element in the body, which aids in protein metabolism, collagen formation, and nervous system functioning.
6. Prevent Heart Diseases
Grapes increase the nitric oxide levels in the blood, which prevents blood clots. Therefore, grapes are an effective way to reduce the chances of heart attacks. Additionally, the antioxidants present in grapes prevent the oxidation of LDL cholesterol, which blocks the blood vessels and is the main contributor to various coronary conditions. Grapes also have high a number of flavonoids, which give grapes their color along with being powerful antioxidants. The two main types of antioxidants in grapes are resveratrol and quercetin, and these two compounds negate the effects of free radicals that threaten the body and stimulate LDL cholesterol’s harmful effects on arteries. Also, these two antioxidant flavonoids act as a clean-up crew to reduce platelet clumping and filter toxins out of the blood.
Grapes nutrition polyphenols have been shown to decrease chronic inflammation. As natural compounds, grape flavonoids and proanthocyanidins can target multiple pathways to overcome chronic inflammation and may be more effective than synthetic anti-inflammatory drugs. Those compounds also make grapes some of the best anti-inflammatory foods around.
8. Better Brain Function
Studies suggest that the consumption of flavonoid-rich grape products may have a significant beneficial effect on brain function and the central nervous system. Grape flavonoids, specifically anthocyanins, can prevent neurodegenerative processes both by inhibition of neuro-inflammation and by reducing oxidative stress.
9. May Help Prevent Cancer
Another area of special benefit of grape consumption is cancer prevention. The rich supply of antioxidant and anti-inflammatory nutrients provided by grapes nutrition can help us avoid the dangerous combination of chronic oxidative stress and chronic inflammation, making this fruit a tremendous cancer-fighting food.
10. Help with blood pressure
Grapes have a high potassium content. This suggests they can help reduce the effects of sodium in people with high blood pressure.
Grapes contain water and fiber. These can help people stay hydrated, keep bowel movements regular, and reduce the risk of constipation.
12. Eye health
Grapes contain the antioxidants lutein and zeaxanthin, which can help maintain eye health. They are thought to neutralize unstable molecules known as free radicals. In this way, they may reduce oxidative stress and damage to the retina, and help prevent cataracts and other conditions.
Grapes are available year round. Select grapes that are tight to the touch and free of wrinkles. They are best stored in the refrigerator and should be washed before eaten.
The best way to eat grapes is as a fresh fruit. Most grape jellies or spreads, and juices have added sugars, and they can be high in calories.
Here are some handy tips for incorporating more grapes into the diet:
· Slice grapes in half and add them to a chicken salad.
· Freeze grapes and eat them as a snack or dessert on a hot day.
· Have a cup of fresh grapes for a quick, 100-calorie snack
|Nataliya Olifer |