Benefits of grapes Grapes are known as the queen of fruits and are found in many types including red, green,and black.Grapes have a lot of ...
Benefits of grapes
Grapes are known as the queen of fruits and are found in many types including red, green,and black.Grapes have a lot of health benefits due to their high antioxidant properties.
Here are 13 top benefits of grapes
#1 Packed with nutrients
Grapes are high in almost all nutrients that are required by the human body.One cup of red or green grapes provides 104 Kilo calories, carbs 27.3 grams, protein 1.1 gram, and fiber 1.4 gram. One cup of grapes also provides vitamin C 27% of the RDI, vitamin k 28% of the RDI, and potassium 8% of the RDI.
One cup (151g) of grapes contains more than a quarter of the RDI for vitamin K which is essential for blood clotting and healthy bones. Grapes are also an excellent source of vitamin C, which is a vital nutrient and strong antioxidant for connective tissue health.
#2 Prevent chronic diseases
The antioxidant properties of grapes help to repair cell damages caused by free radicals.Free radicals are harmful substances and cause oxidative stress.Oxidative stress has been linked with many chronic diseases including diabetes, cardiovascular diseases, and cancer.
More than 1600 beneficial plant compounds are found in this fruit. Researchers found that most of the antioxidant content is found in grapes seeds and skin. Red grapes are rich in antioxidants due to anthocyanins that give them color.Due to their antioxidant properties grapes protect you from heart diseases, lower blood sugar levels and prevent the development of cancer.
#3 help to lower blood pressure
One cup (151g) of grapes provides 288 mg of potassium which is 6% of the RDI. Potassium is necessary for the maintenance of healthy blood pressure levels. However, a lower intake of potassium is associated with increased risks of high blood pressure, heart disease, and stroke. Observational studies show that people who use higher amounts of potassium in relation to sodium have fewer chances of heart diseases as compare to those who don’t consume potassium.
#4 Help to reduce cholesterol
Compounds found in grapes reduce high cholesterol levels by decreasing cholesterol absorption. People who have high cholesterol levels should eat three cups (500g) of red grapes to lower “bad” LDL cholesterol within a few weeks. while white grapes did not have the same effects.
#5 Protect against diabetes
One cup 151g of grapes contains 23 grams of sugar and makes it a wonderful choice for people with diabetes. Compounds found in grapes also help to decrease blood sugar levels. An antioxidant called resveratrol help to increase insulin sensitivity which improves your body’s ability to use glucose and hence lower blood sugar levels. Managing your blood sugar levels is an important factor in reducing your risks of diabetes.
#6 Beneficial for eye health
The plant compounds found in grapes help to protect against eye diseases. Studies showed that a diet supplemented with grapes improves eye health by protecting the retina from deterioration. It also helps to reduce age-related muscular degeneration (AMD) which is a common eye disease. Grapes also contain antioxidants lutein and zeaxanthin which protect eyes from damages caused by blue light.
#7 Improve memory attention and mood
Eating grapes also improve your brain health and boost your memory.Studies show that drinking 8 ounces of 230ml of grape juice improves memory and mood in 20 minutes after consumption. The antioxidants of grapes also protect against Alzheimer’s disease.
#8 Improve bone health
Grapes are an excellent source of minerals that are necessary for bone health including calcium, magnesium, potassium, phosphorus, manganese, and vitamin k. Studies show that a grape enriched diet improves calcium absorption and prevents osteoporosis.
#9 Protect against bacteria viruses and yeast infections
Compounds found in grapes protect you from infections and also fight against bacterial and viral infections. Grapes are also an excellent source of vitamin C which has beneficial impacts on your immune system. Grapes skin extract also protects against the flu virus. Resveratrol also gives protection against foodborne illnesses. When it is added to different types of foods it stops the growth of harmful bacteria such as E.Coli.
#10 Slow down aging and promote longevity
Plant compounds found in grapes slow down aging and increase lifespan. Resveratrol encourages the production of proteins called sirtuins which have been linked with longevity. Resveratrol activates the gene called SIRT1 and this gene is linked with a longer lifespan. Resveratrol also affects other genes that are associated with anti-aging and longevity.
#11 Decrease inflammation and prevent chronic diseases
Chronic inflammation plays an important role in the development of chronic diseases such as heart diseases, cancer, diabetes, arthritis, and autoimmune diseases.Resveratrol has powerful anti-inflammatory properties. In a study of 24 men with metabolic syndrome was found that 1.5 cups (252 grams) of fresh grapes increased anti-inflammatory compounds in their blood. It has been found that not only cures the disease but also increases blood levels of anti-inflammatory compounds.
#12 helps to reduce weight
Grapes are low in calorie, fat-free food with a low glycemic index. Resveratrol found in Grapes act on your body and help you in your weight loss efforts.It also reduces the ability of cells to store fat and promotes the breakdown of fat cells. 100 grams of grapes give 67 calories and 16 grams of sugar which means that regular intake of grapes can cause weight gain.
#13 Benefits for skin and hair
Grape seed extract minimizes skin damages by protecting your skin from harmful UV radiations and is also used in sunscreen lotions. This is due to the presence of powerful antioxidants found in grapes. So eating grapes protects your skin from free radical damages and premature aging. The antioxidants of grapes increase the circulation of blood in your scalp and promote hair growth. Grapes seed oil strengthens the hair follicles for healthy and stronger hair.
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