Health Benefits of Grapes That You Never Knew About
What are grapes? Their origin? and what are the health benefits of grapes? these are the most common question asked whenever we talk about grapes. Here is the answer to your all questions.
8000 years ago, people cultivated grapes vines in the Middle East. Now each year almost 72 million grapes are cultivated worldwide not only for eating but every year 7.2 trillion gallons of wine are produced with grapes. The numerous nutrients in grapes offer many health benefits such as heart disease prevention, blood pressure, constipation and cancer prevention, etc. Grapes are in many types, shapes, sizes, and colors and they are also seeded and seedless verities.
In this post, we are sharing the amazing health benefits of grapes and their Nutrition facts.
- Nutrients pack of grapes.
- May aid heart health.
- Lower your blood pressure with grapes.
- Grapes can reduce cholesterol levels.
- High in antioxidants.
- Anticancer effects in grapes.
- Improve your memory attention and mood with grapes.
- Protect yourself from cancer with grapes.
- Give you relief from constipation.
- Grapes can prevent your skin problems.
- Better sleep is possible with grapes.
Nutritional Pack of Grapes
There are many nutrients in just one cup of red and green grapes.
- Vitamin k: 18%
- Thiamine (vitamin B1): 9%
- Riboflavin (vitamin B2): 8%
- Vitamin B6: 8%
- Potassium: 6%
- Vitamin c: 5%
- Manganese: 5%
- Vitamin e: 2%
- Calories: 104
- Carbs: 27 grams
- Protein: 1 gram
- Fat: 0.2 grams
- Fiber: 1.4 grams
- Copper: 21%
As you can see above, the amount of copper and vitamin k in grapes are in high amount. Both of these are essential minerals and have different work in your body, copper produces energy while healthy bones and blood clotting are possible with vitamin k. Vitamins B like thiamine and riboflavin are both you can get from grapes. Thiamine and riboflavin play important roles in growth and development and B6 work for protein metabolism.
May Aid Heart Health
In several ways, grapes boost your heart health
Lower Your Blood Pressure With Grapes
6% potassium in one cup of grapes (151 grams), healthy blood pressure levels with this mineral. Increase the intake of potassium because this mineral helps your arteries and veins to dilate which lowers your blood pressure. Potassium increases the excretion of sodium and prevents your veins and arteries from shrinking which may otherwise to higher blood pressure.
However, a review of 32 studies determined that keep moderation while consuming potassium because it may cause high blood pressure. According to the recommendations of researchers 4.7 grams of potassium is enough for a day.
(Read an article on: Benefits of watermelon)
Grapes Can Reduce Cholesterol Level
Many cholesterol-control compounds are found in grapes. A study of 8 weeks was conducted in which the people involved were living with high cholesterol. Asked them to eat 500 grams of red grapes per day and after 8 weeks they saw a massive change in their cholesterol level. Remember that white grapes have different effects on your body.
High in Antioxidants
Your body cells are damaged due to free radicals but the compounds in grapes repair your damaged cells and give them new life. These are harmful molecules that are the reason for oxidative stress. You may face several chronic diseases due to oxidative stress like diabetes, heart disease, cancer, etc.
Grapes are a rich source of several antioxidants. In the seed and skin of grapes, the number of concentrations of antioxidants is high. But some environmental factors, post-harvest storage, and variety may affect its concentration. Interestingly enough, even after fermentation, these compounds remain present in grapes that are why wine is also an antioxidant source.
Anthocyanins have higher content in grapes giving them orange, red, blue, pink, and purple colors. These compounds are also used for the treatment of brain and heart disease. (Anthocyanins, a class of flavonoids). Some other antioxidants present in grapes are resveratrol, and quercetin, which prevent heart disease and cancer and high blood sugar levels
Anticancer effects in grapes
Antioxidants in grapes prevent you from certain types of cancer. Resveratrol, an antioxidant in this fruit, is the most valuable compound for the reduction of inflammation, blocking the way for cancer cells and stopping their growth. In fact, some studies have been conducted on cancer prevention with grapes. Quercetin, anthocyanins, and catechins antioxidants can fight the cancer effects. Test-tube and animal studies show that the antioxidants of grapes prevent breast cancer and stop the growth of the human colon.
A study was conducted in which 30-people who were around 50 ages ate 150-145 grams of grapes per day and the result was impressive they saw a decrease in colon cancer risk
Improve Your Memory Attention and Mood With Grapes
Grapes have such types of compounds which boost your brain health. Once a study was conducted for 12 weeks in which 111 healthy older adults were included, they consumed 250mg of a grape supplement daily. When the test did they see massive results and changes in memory, attention, and language.
Another study shows that in which healthy young adults drink 7.8 ounces of grape juice which help them to improve their mood and speed of memory-related skills. The results show after 20-25 minutes of consumption.
What’s more, the 4 weeks of study in rats on resveratrol intake improved mood, memory, and learning rats. In addition, blood flow and increased growth signs also improved. Alzheimer’s disease protection is possible with resveratrol.
Protect Yourself From Cancer With Grapes
Polyphenol antioxidants present in grapes have anti-inflammatory and antioxidant properties. One of these is resveratrol. It is especially found in the skin of red grapes. Many studies have suggested that resveratrol may be able to slow down the growth of tumors in, leukemia, liver, breast, colon, lymph, and skin cancer or prevent certain cancers. Red wine is also a source of resveratrol.
Some studies have looked at a link between human cancer risks and red wine. But when the individual drinks more wine the chances of cancer may increase that’s why health specialist always says that moderation is the key. According to dietary guidelines for Americans, one drink of wine for women and two drinks for men is enough for a day.
Give You Relief From Constipation
The content of water in grapes improves your digestive system’s health. The insoluble fiber in grapes may help in softer stools.
Better Sleep Is Possible With Grapes
To get a night of better sleep you should eat melatonin chemical which improves your sleep and this chemical is present in grapes. Melatonin eases jet lag and insomnia and you feel better in mood and get good sleep.
Grapes Can Prevent Skin Problems
Resveratrol helps you to prevent your skin from aging and many other skin problems. According to a study conducted by the team at the University of California, Los Angeles (UCLA), when resveratrol is combined with benzoyl peroxide it fights the bacteria which cause acne.