There are many types of grapes including green, red, black, yellow and pink. They grow in clusters and come in seeded and seedless varieties.
Grapes offer a wealth of health benefits due to their high nutrient and antioxidant contents.
1. Packed With Nutrients, Especially Vitamins C and K
Grapes are high in several important nutrients.
One cup (151 grams) of red or green grapes contains the following nutrients (1):
Carbs: 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 fat-soluble vitamin vital for blood clotting and healthy bones .
2. High Antioxidant Contents May Prevent Chronic Diseases
Antioxidants are compounds found in plants, for example. They help repair the damage to your cells caused by free radicals, which are harmful molecules that cause oxidative stress.
Red grapes contain higher numbers 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.
Grapes are high in antioxidants, beneficial plant compounds that may protect against chronic health conditions, such as diabetes, cancer and heart disease.
3. Plant Compounds May Protect Against Certain Types of Cancer
Grapes contain many beneficial plant compounds, such as resveratrol, that may protect against various types of cancer, including colon cancer and breast cancer.
4. May Decrease Blood Sugar Levels and Protect Against Diabetes
Though grapes are high in sugar, they have a low glycemic index. Additionally, compounds in grapes may protect against high blood sugar.
5. Contain Several Compounds That Benefit Eye Health
The plant chemicals found in grapes may protect against common eye diseases.
Grapes contain several compounds, such as resveratrol, lutein and zeaxanthin, that may protect against common eye diseases, including age-related macular degeneration, cataracts and glaucoma.
6.Improve Memory, Attention and Mood
Grapes contain compounds that may improve memory, attention and mood and may protect against Alzheimer’s disease, though more human-based research is needed to confirm some of these benefits.
7. Contain Many Nutrients Important for Bone Health
Grapes contain many nutrients important for bone health, including 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.
8. May Protect Against Certain Bacteria, Viruses and Yeast Infections
Numerous compounds in grapes have been shown to protect against and fight bacterial and viral infections.
9. Grapes are a good source of vitamin C, which is well known for its beneficial impact on your immune system
Resveratrol may also protect against foodborne illnesses. When added to different types of food, it was shown to prevent the growth of harmful bacteria.
10. May Slow Down Aging and Promote Longevity
Plant compounds found in grapes may affect aging and lifespan.
Ways to add GRAPES IN YOUR MEAL
- Eat grapes plain as a snack.
- Freeze grapes for a cool treat.
- Add chopped grapes to a vegetable or chicken salad.
- Use grapes in a fruit salad.
- Add grapes or grape juice to a smoothie.
- Add GRAPES in frozen yogur.t
- Add grapes to a cheese board for an appetizer or dessert.
- Drink 100% grape juice.
- Add grapes in overnight soaked oats and eat it chilled.
Antioxidants in grapes, such as resveratrol, reduce inflammation and may help protect against cancer, heart disease and diabetes.
Grapes are easy to incorporate into your diet, whether fresh, frozen, as juice or wine.
For the most benefits, choose fresh, red over white grapes.
Information Source : Health line