Grapes are grown all over the world and come in thousands of varieties. Many varieties are used to make wine, but a few sweet varieties are used for sale as table grapes. You may find them in various colors, including green, red, black, yellow and pink.
Grapes make a quick and delicious snack you can enjoy at home or on the go.
Grapes offer a number of health benefits, primarily due to their high nutrient and antioxidant levels. These benefits include eye, heart, bone and much more.
Reasons to Eat Grapes
1. Very Nutritious
Grapes contain many important vitamins and minerals, including copper and vitamins B and K. One cup of grapes contains the following nutrients:
- Calories: 104
- Carbohydrates: 27 grams
- Fiber: 1.4 grams
- Protein: 1 gram
- Manganese: 5% of the DV
- Copper: 21% of the DV
- Potassium: 6% of the DV
- Vitamin K: 18% of the DV
- Vitamin C: 5% of the DV
- Vitamin B1 (Thiamine): 9% of the DV
- Vitamin B2 (Riboflavin): 8% of the DV
- Vitamin B6: 8% of the DV
2. Packed with Disease-Fighting Antioxidants
Antioxidants are substances that help protect the body from damage from harmful substances called free radicals. Studies have shown that antioxidants help prevent many types of chronic diseases, like heart disease and cancer.
Some grape varieties are rich in anthocyanins, a type of pigment with antioxidant properties that are responsible for their vibrant orange, red, blue, pink and purple colors. Resveratrol and quercetin are two powerful antioxidants that are also found in grapes.
3. Reduce Blood Pressure
Grapes are a good source of potassium, which is necessary for maintaining healthy blood pressure levels. Potassium lowers blood pressure primarily by helping dilate your arteries and veins. It may also help excrete sodium and prevent the narrowing of arteries and veins.
4. Reduce Cholesterol
You’ll find plenty of fiber in grapes, making them a good option to help lower cholesterol. The fiber helps decrease cholesterol absorption. Additionally diets high in resveratrol, like the Mediterranean diet, have been shown to reduce cholesterol.
5. Help Fight Cancer
Antioxidants in grapes may protect against certain types of cancer. Resveratrol may help by reducing inflammation. Quercetin and anthocyanin may also have cancer-fighting effects. Studies show that grape extract may block the growth and spread of human colon and breast cancer cells.
6. Aid Digestive Health
The fiber in grapes, as well as the water content, help promote bowel regularity. Additionally, the polyphenols (antioxidants) help support gut health. This also boosts immunity and promotes positive moods.
7. Relieve Inflammation
Chronic inflammation plays a role in the development of long-term health conditions like cancer, heart disease, diabetes, arthritis, and autoimmune disorders.
The anthocyanin and resveratrol compounds found in grapes have been linked to powerful anti-inflammatory properties.
8. Promote Eye Health
In scientific studies, resveratrol in grapes has been found to protect the retina in eyes. A scientific review also found resveratrol may protect against glaucoma, cataracts, and diabetic eye disease.
Grapes also contain the pigments lutein and zeaxanthin. These pigments help protect the eyes and help prevent common age-related eye diseases.
9. Aid Sleep
The melatonin in grapes help promote lengthy and restful sleep. Keep in mind that sleep deprivation is tied to a number of health risks, including depression, diabetes, obesity and heart disease.
10. Help Immune System
Since grapes are a great source of vitamin C, they may help your immune system fight against infections. If we have a strong immune system, our body is better able to fight and prevent any sudden, short-term illness.
Ways to Enjoy Grapes
- Snack: Eat grapes by themselves as a morning or afternoon snack.
- Smoothies: Blend with cucumber, spinach, kale, banana and mint for a delicious smoothie.
- Topping: Serve on top of yogurt with crushed nuts and a drizzle of honey.
- Frozen: Enjoy frozen grapes as a refreshing summer treat.
- Salads: Toss chopped grapes on your salad of choice.
- Desserts: Pair with sliced apples, strawberries and dark chocolate for a sweet but healthy dessert.
- Juice: Drink 100% grape juice.
- Oatmeal: Slice and fold grapes into oatmeal or any other hot cereal.
The Mediterranean Diet Unplugged 