Grapes are packed with various nutrients. Here in this article, you will learn about the 10 health benefits of grapes.
Grapes are delicious, nutritious, and provide many health benefits. People have grown them for many years, and now it’s part of our dietary routine.
Grapes are available in different colors and forms. Grapes come in black, green, red, and yellow varieties. You can also eat grapes that have been dried. There are plenty of foods that are made from them. From raisins to juices, grapes are extensively used in various forms.
Grapes offer different health benefits. Take a look at the top 10 health benefits of grapes.
Key facts about grapes
Here are a few facts about the grapes that make them awesome and nutritious fruit:
- Grapes are rich in nutrients like potassium, vitamins, and other minerals that provide a large range of health benefits.
- The key component of grapes is resveratrol an antioxidant that provides various health benefits.
- Grapes help fight cancer, constipation, eye diseases, and other health conditions.
- If consumed in moderate quantities, grapes are beneficial for people with diabetes.
1. Source of important nutrients
Grapes are rich in nutrients like copper, vitamin K, and potassium. Copper is important for the energy production of the body.
Thiamine and riboflavin are important components of grapes. They are involved in the growth and development of the body.
Vitamin B6 is another component that helps in protein metabolism. Grapes also provide vitamin K, which strengthens the bones and helps in blood clotting. (Source)
Grapes are a rich source of vitamin K, B6, copper, and potassium. These nutrients are required to perform various functions of the body.
2. Improve heart health
As we know, grapes are a rich source of potassium. It is required to maintain the blood pressure at a normal range. (Source)
Potassium is essential to maintain blood pressure. It does that by dilating the arteries and veins and allowing the normal flow of the blood. This mineral also prevents the narrowing of the blood vessels.
However, it is important to take the daily recommended amount of potassium. Both high and low amounts of potassium may lead to several health problems. Read more about the signs and symptoms of low potassium here.
Grapes also improve heart health by controlling the cholesterol level of the body. It results in decreased absorption of cholesterol into the blood. (Source)
However, this effect is significant in people consuming red grapes, not white.
Several compounds found in grapes help in improving heart health by decreasing cholesterol levels and marinating blood pressure.
3. Protection against cancer
Grapes are loaded with antioxidants. These antioxidants are found effective against certain types of cancers. (Source)
Other antioxidants in this fruit help reduce inflammation, control the growth of cancerous cells, and block them. These antioxidants include resveratrol, quercetin, catechin, and anthocyanin.
All these types of antioxidants may help prevent the growth of cancerous cells and have cancer-fighting effects.
Though more research is required, antioxidants found in grapes may prevent cancer and limit the growth of cancerous cells.
4. Rich source of antioxidants
Oxidative stress is a process that is triggered by free radicals. These radicals are harmful and can damage the cells. Oxidative stress can lead to several chronic problems like cancer and heart disease.
Grapes are a rich source of antioxidants. These antioxidants are required to repair the damage caused by the free radicals. The skin and seeds are packed with antioxidants, so it is good to consume both parts to get maximum antioxidants. However, several factors may affect the quantity of the antioxidants in grapes, like type, storage, and environmental factors. So the number of antioxidants may vary.
Anthocyanins are compounds that give beautiful color to fruits. Studies show that intake of anthocyanin is linked with the prevention of heart and brain disorders. (Source)
Other antioxidants that are present in grapes include quercetin, resveratrol, lutein, ellagic acid, beta carotene, and Vitamin C. These antioxidants are involved in providing multiple health benefits. They protect against cancer, heart diseases, and diabetes.
Grapes are loaded with antioxidants that protect against several chronic health conditions.
5. Effective against diabetes
Grapes are among those fruits having a low glycemic index. The foods having low GI are supposed to keep the blood sugar level normal if consumed in moderate quantity. The glycemic index of this fruit is only 40-59. It may vary according to the variety of the grapes. However, if consumed in moderate quantity, grapes do not spike the blood sugar level.
Grapes include a variety of chemicals that may help the body perform better in terms of insulin utilization. (Source)
It aids in minimizing insulin resistance, the increase of insulin production, and the improvement of insulin sensitivity. By handling your blood glucose level, grapes help prevent diabetes-related health issues.
Grapes have low to moderate GI. If consumed in moderate quantity, they help prevent diabetes and are also safe to consume by diabetics.
6. Protect against eye problems
Various animal studies have been conducted on the effects of grapes on eye health. It was seen that the mice having grapes showed few signs of retina damage, and their retina functioning was better than others. (Source)
Resveratrol, an antioxidant found in grapes is effective against various eye diseases like cataracts and glaucoma. It also lowers the chances of AMD (age-related macular degeneration). (Source)
Other antioxidants like lutein and zeaxanthin are also found effective against eye problems. (Source)
Grapes include several antioxidants that are useful against a variety of eye problems and improve visual performance.
7. May improve brain functioning
This amazing fruit is also beneficial to brain functioning, memory enhancement, and learning capacity.
During a study, grapes were found effective in improving memory. (Source)
Several other studies showed grapes improve the learning ability, boost mood, enhance memory, and protect against Alzheimer’s disease.
Several compounds in grapes help in improving memory and brain functioning.
8. Improves bone health
Grapes are filled with plenty of nutrients like potassium, manganese, and vitamins. These are effective in preventing osteoporosis.
Studies suggest grapes are also good to improve bone density. (Source)
More research is required to confirm the impact of grapes on bone health. However, current studies suggest grapes may slow down the process of bone loss and improve bone density.
Grapes are effective to improve bone health however, more research on humans is needed to confirm their impacts.
9. May slow down the aging process
Several compounds in this fruit may have an impact on the aging process.
Studies show resveratrol may delay the aging process by improving the inflammatory response and reducing oxidative stress. It also helps in increasing stress resistance in individuals. (Source)
Most of these studies are conducted in animals so to see the age-related response and impacts of grapes in humans more research is required.
Compounds like resveratrol are found effective against aging. However, more research on humans is required.
10. May have a protective effect on hair and skin
Resveratrol has numerous benefits. Studies show it may have a beneficial effect on your skin and hair.
It penetrates the skin and protects against UV damage. It also increases the concentration of collagen in the skin and speeds up the healing process. That is the reason: it is widely used in the cosmetic industry.
Similarly, resveratrol may also inhibit hair loss and promote the hair growth process. (Source)
However, studies are limited and more research is required to see the impact of grapes on hair and skin.
Though more research is required, limited studies suggest resveratrol may promote hair growth and protects the skin from UV damage.
Other health benefits
Besides these top 10 benefits of grapes, this exceptional fruit may also provide the following health benefits:
- Prevents constipation
- Boosts immunity
- Reduces the risk of osteoarthritis
- Helps treat acne
- Alleviates symptoms of allergies
- Maintains a healthy cardiovascular system
- May improve attention and mood
- Increases lifespan
- Protects against harmful bacteria and fungi
- Lowers inflammation
- Improves sleep patterns
Due to the increased usage of pesticides, grapes may contain a large amount of these harmful chemicals. If there are organic varieties available, it is good to use them to avoid the dangerous effects of these pesticides. It is good to wash the grapes thoroughly before consuming them.
Heart patients extensively use beta-blockers as blood-thinning agents. These agents can increase the potassium level of the blood. Grapes are rich in potassium. So increased consumption of grapes can increase the chances of high levels of potassium in the blood.
That can further lead to various complications. Excessive potassium in the blood is harmful, especially for people with kidney problems. If your kidneys are not properly functioning, they may face a problem: while flushing out excess potassium. It may cause severe problems and can be fatal.
People who use beta-blockers or other blood-thinning agents must consult their doctor before consuming grapes. However, moderate quantity is often recommended to avoid the negative impacts of grapes.
Above is the list of the top 10 health benefits of grapes. This fruit is filled with many nutrients that provide a wide range of health benefits.
This fruit is sweet, but it will not spike your sugar level if eaten in moderate quantities.
The main component of grapes is resveratrol- an antioxidant that provides many health benefits, including antidiabetic and anticancer properties.
Grapes are delicious and healthy however, few risks are also associated with their consumption. It is good to prefer organic variety over others to avoid the harmful effects of grapes.