Overview
Grapes are small-sized globes that are packed with nutrients like antioxidants and vitamin C. They are small-sized globes that are packed with nutrients. They are affordable and can be consumed as a fruit or used in other salads and dishes.
Grapes are available in various colours like green, red and purple. And there are seedless grapes also available. Some of the grapes' products are grape juice, grape jelly, grape jam, currents, raisins, wine and sultans.
Grapes are grown throughout the year worldwide and are also a popular finger food. They are jam-packed with nutrients, so they offer various health benefits.
Nutritional value of grapes
USDA states that one cup of green or red grapes contains the following nutrients.
| Nutrition | Nutritional value |
| Protein | 1.09 g |
| Fat | 0.24 g |
| Carbohydrate | 27.33 |
| Fibre | 1.4 g |
| Potassium | 288 mg |
| Calcium | 15 mg |
| Iron | 0.54 mg |
| Magnesium | 11 mg |
| Phosphorous | 30 mg |
| Sodium | 3 mg |
| Zinc | 0.11 mg |
| Vitamin C | 4.8 mg |
| Vitamin K | 22 mcg (micrograms) |
| Folate | 3 mcg (micrograms) |
Benefits of grapes
Fruits and vegetables are a good source of fibre. These fruits can hydrate you naturally and keep you healthy. Grapes are rich in antioxidants and other nutrients that are body requires.
Strengthens immune system
Grapes are rich in vitamin C and will help fight against the microorganisms that invade the body. The body cannot produce vitamin C on its own. So it is important to consume foods rich in vitamin C so the body can absorb the nutrient.
Besides strengthening the immune system, vitamin C helps with DNA repair and collagen production. It also plays crucial in the synthesis of serotonin and helps absorb iron from the food we eat.
Prevents cancer
Grapes are high in antioxidants that help fight free radicals. Free radicals can damage the organs and cells and lead to abnormal multiplication of cells. Consumption of foods rich in antioxidants like grapes, can help reduce the cells from getting damaged.
Grapes naturally contain an antioxidant called resveratrol. The antioxidant protects against cancer and reduces inflammation by blocking the growth of cancer cells. They also contain other antioxidants called catechins, anthocyanins and quercetin, which can be a powerful antioxidant combination that helps fight against cancer.
Lowers blood pressure
Grapes are low in sodium and high in potassium. This combination can help bring a balance in blood pressure if your diet is low in potassium and high in sodium, which increases the risk of high blood pressure.
Regular consumption of grapes can help reduce high blood pressure. It also contains fibre that brings a balance in blood pressure and is good for heart health.
Protects against heart disease
Grapes contain an antioxidant called resveratrol that reduces the risk of heart disease.
According to data published in NCBI, people who consume less sodium and more potassium in their diet are less likely to get affected by heart diseases.
Grapes also promote heart health. Resveratrol contains anti-inflammatory and antioxidant properties. It also helps reduce blood pressure and prevents strokes and heart attacks.
The antioxidant also helps in the treatment of metabolic syndrome and has beneficial effects on obesity, hypertension, diabetes and dyslipidemia.
Reduces high cholesterol
Grapes are rich in fibre, which is good for people with high cholesterol levels. Animal studies indicated that the presence of resveratrol and quercetin reduces the risk of atherosclerosis and protects against the damage caused due to bad cholesterol.
Protects against diabetes
Grapes are good for diabetes and have a low glycemic index. Consuming grapes will not lead to a sudden spike in blood glucose levels. Research shows that grapes reduce blood glucose levels and also increase insulin sensitivity. The minerals, vitamins and fibre in the grapes make it a good snack to satisfy your sweet cravings.
Helps maintain brain health
Grapes contain resveratrol, which benefits the health in many ways. It contains a powerful antioxidant that reduces oxidative stress. Reduction in oxidative stress will have a positive effect on the brain.
Resveratrol reduces the risk of Alzheimer’s disease and also prevents other cognitive disorders. However, further research is required to affirm the statement.
Improves bone health
Grapes contain calcium, magnesium, vitamin K and potassium. Regular consumption of grapes will strengthen the bones. Grapes are high in potassium, which helps preserve bone mineral density.
It also prevents the bones from becoming fragile and weakening of, the bone called osteoporosis. Human and animal studies stated that resveratrol in grapes may improve bone density and strengthen the bones.
Slows down ageing
Grapes are rich in vitamin C and antioxidant that helps slow the process of ageing. The resveratrol in grapes stimulates the SirT1 gene. The gene is responsible for a longer lifespan and protects cells.
Improves sleep
Sleep is necessary for a good healthy life. Grapes contain a decent amount of melatonin, which can be a great snack for your late evenings. Grapes are low in calories and also help you sleep well.
Melatonin in grapes helps improve sleep and promotes undisrupted sleep. Grapes can also help with sleep disorders and anxiety.
Antimicrobial Properties
Grapes have antimicrobial properties as they are high in vitamin C and antioxidants. According to NCBI, the grape peel contains catechins and epicatechins, which contain antifungal activity. Additionally, black grapes are said to have high antifungal properties when compared to other grapes.
Provides Helpful Antioxidants
Grapes contain high antioxidant levels. The purple and black colour of the grapes is due to the presence of an antioxidant called quercetin. It is said that quercetin protects against neurodegenerative diseases.
Additionally, grapes also protect against Alzheimer’s disease, and the mechanism is still not known. Grapes also contain polyphenols that support gut health, improve mood and boost immunity.
Protects Your Eyes
Grapes contain two pigments called zeaxanthin and lutein that protect the eyes from damage. Grapes also lower the risk of cataracts and macular degeneration. According to a study published in a research paper, an antioxidant in grapes increases visual range, enhances visual contrast and lessens the discomfort caused by bright lights.
Keeps You Hydrated
Grapes can keep you hydrated and also helps remove toxin from the body. Grapes contain about 87 per cent of water, which can keep you hydrated.
Prevents constipation
Grapes are high in fibre and water. They keep you hydrated and promote bowel movement, and reduce constipation.
How Can You Add Grapes to Meals and Snacks?
Grapes are a great finger snack. Instead of munching on popcorn, you can just consume them while watching your favourite movie.
You can also them to many dishes like salads, oatmeal or overnight oats, chilled whole grains or with your cereal breakfast.
Grapes can also be cooked and consumed. Just bake the grapes in the oven or combine them with Brussels sprouts, sweet potatoes or broccoli. You can also have them in your roasted oats berry blast dessert.
Also, try them with grape tart or pie. You can also simply just dip them into melted dark chocolate and consume them. You can consume grapes as you like.
Conclusion
Grapes are rich in resveratrol, and their skin contains more antioxidants. It is better to consume as a fruit than their by-products like wine.
Consuming grapes has other benefits like hydration, improved sleep quality, nutrient density, protection for eyes and slowed ageing.
Resveratrol is available in supplements. However, grapes that other nutrients like fibre and antioxidants. So it is recommended to consume them in their natural form.
