Grapes are one of the long-famous fruits in the Middle East. They have always been known for use in wine making by the Romans, Greeks, and ancient Egyptians. Now they are common worldwide and eaten for their sweet tasty flavor and many health benefits. Grapes come in different types and colors like red, green, and purple. They are used to make wine, jam, and various juices. When dried, they become raisins. Some grapes have seeds, others do not. Grapes are an ideal source of many nutrients and antioxidants. Here are some of the benefits of grapes.
1. Rich in many nutrients, especially vitamins C and K
One cup of red or green grapes (150 grams) has 104 calories, 27 grams of carbs, 1 gram of protein, 0.2 grams of fat, and 1.5 grams of fiber. That cup also gives about a quarter of the daily recommended vitamin K needed for blood clotting and bone health. Grapes are also a great source of vitamin C, a strong antioxidant needed for healthy connective tissues.
2. Preventing chronic diseases due to antioxidants
Antioxidants are compounds found in plants that help repair damage in cells caused by free radicals, which cause oxidative stress. Oxidative stress is linked to many chronic diseases like diabetes, cancer, and heart diseases. Grapes contain many antioxidants like vitamin C, anthocyanins, resveratrol, polyphenols, beta carotene, quercetin, lutein, lycopene, and ellagic acid. These antioxidants stay even after fermentation, which is why red wine also has high levels of these compounds.
3. Preventing some types of cancer
Grapes have a lot of good plant compounds that might help prevent some cancers, like resveratrol, quercetin, anthocyanins, and antioxidants. These compounds are linked to cancer prevention by reducing inflammation and slowing cancer cell growth and spread. Studies showed eating about 400 grams of grapes a day for two weeks can lower the risk of many cancers.
4. Lowering blood pressure
One cup of grapes (150 grams) has about 288 mg of potassium, which is key for controlling blood pressure. Low potassium is linked to higher risk of heart diseases, strokes, and high blood pressure.
5. Reducing cholesterol levels
Compounds in grapes may help prevent high cholesterol by reducing the body’s absorption of cholesterol. One study found that drinking three cups of grapes daily for 8 weeks lowered bad cholesterol overall.
6. Lowering blood sugar and preventing diabetes
One cup of grapes (150 grams) has 23 grams of sugar, so you might wonder if grapes are healthy for diabetics. But actually, compounds in grapes help lower blood sugar. Resveratrol also boosts insulin sensitivity, helping your body use glucose better and lower blood sugar.
7. Protecting eyes from many diseases
The plant compounds in grapes help protect against some eye diseases. Studies found grapes protect the retina from damage. Resveratrol in grapes shields retina cells from UV rays, which might lower the risk of age-related macular degeneration, a common eye condition. Resveratrol may also help prevent glaucoma, cataracts, and diabetic eye disease. Grapes also have antioxidants like lutein and zeaxanthin. Many studies showed these compounds help protect eyes from damage caused by blue light.
8. Improves memory, attention, and mood
One study on healthy older adults found that taking 250 mg of grape supplements daily improved attention and memory levels. Another study on healthy adults showed that drinking about 230 mg of grape juice improved memory-related skill speed and mood just 20 minutes after intake. Resveratrol in grapes might also help protect against Alzheimer's disease.
9. Improves bone health
Grapes have many important nutrients for bone health, like calcium, magnesium, potassium, phosphorus, manganese, and vitamin K. Studies on rats showed resveratrol improves bone density, but this is not yet confirmed in humans.
10. Protection against some bacteria and viruses
Researchers found some compounds in grapes help prevent and fight some harmful bacteria and infections. Grapes are also a rich source of vitamin C, known for many benefits to the immune system. Lab studies proved grape compounds inhibit the spread of herpes virus, chickenpox, and yeast infections.
11. Grapes may slow aging
Plant compounds in grapes might affect aging and lifespan. Studies show resveratrol might help extend life for some people because it activates a family of proteins called sirtuins, linked to longer life. Resveratrol also affects many genes related to aging and lifespan.
12. Preventing chronic diseases by reducing inflammation
Chronic inflammation plays a big role in diseases like cancer, heart disease, diabetes, arthritis, and autoimmune diseases. Researchers found resveratrol has strong anti-inflammatory effects, and grapes boost anti-inflammatory compounds in the blood.
