Grapes are known to be one of the world’s oldest and abundant fruit crops, which were proven to fight high cholesterol and heart disease. This is due to the high levels of the antioxidants resveratrol and quercetin.
Also, each little bulb is a good source of iron and potassium, which help in preventing anemia and muscle cramps. Choose the red or purple one, as they contain the highest concentration of healthy compounds.
Health Benefits of Grapes:
1. Bone Health
A study that was conducted by Texas Woman’s University has reported that daily consumption of grapes can help get relief from knee pain, in particular the ones triggered due to symptomatic osteoarthritis. Grapes contain high antioxidants, with most important and beneficial one known as polyphenols, which can help in improving the mobility and flexibility of joints.
2. Cancer Prevention
Grapes contain powerful antioxidants which are known as polyphenols, that may help in slowing or preventing many types of cancer, including lung, esophageal, pharynx, mouth, pancreatic, endometrial, prostate and colon.1
The resveratrol present in red wine is known for heart health, and is a type of polyphenol which are found in the skins of red grapes.
3. Diabetes Prevention
A study published in the BMJ in 2013 found that certain fruits, but not juices, may help in reducing your risk of type 2 diabetes in adults. Over the course of the study, at least 6.5% of the participants developed diabetes, but the researchers found that consumption of 3 servings per week of grapes, blueberries, apples, raisins or pears reduced the risk of type 2 diabetes by 7%.
4. Eye Health
According to a study conducted by University of Miami, Florida, grapes help in promoting eye health by directly countering oxidative stress to signalling changes at the cellular level. Including grapes in your meal plan results in lower levels of inflammatory proteins, and higher amounts of protective proteins in the retinas, which is the part of the eye that contains the cells responsible for responding to light, known as photoreceptors.
5. Heart Disease Prevention
Grapes help in increasing the nitric oxide levels in your blood, therefore preventing blood clots. Grapes are an effective way to reduce your chances of heart attacks.
Also, the antioxidants that are present in grapes prevent the oxidation of LDL cholesterol, which blocks the blood vessels, and is known to be the main contributor to various coronary conditions. Also, grapes have high number of flavonoids, which give grapes their color, but flavonoids are also a very powerful antioxidants.
The 2 main types of antioxidants in grapes are quercetin and resveratrol. These 2 compounds negate the effects of free radicals that threaten your body, and help in stimulating LDL cholesterol’s harmful effects on arteries. These 2 antioxidant flavonoids, also act as a clean-up crew to filter toxins out of your blood and reduce platelet clumping.
6. Reduce Risk of Alzheimer’s
Resveratrol, which is a beneficial polyphenol present in grapes, helps in reducing the levels of amyloidal-beta peptides in patients suffering from Alzheimer’s disease. Studies have suggested that grapes can help in enhancing brain health and in delaying the onset of degenerative neural diseases.
A study that was published in the British Journal of Nutrition reported that grape juice can even improve the brain function of older individuals who have already displayed mild cognitive impairment. More studies are currently being taken to determine the exact interaction between neural systems and grape components.
7. Treatment of Kidney Disease
Grapes, which contain high water content, can substantially reduce the acidity caused by uric acid by inducing urination. Also, they help in eliminating uric acid from the system, thereby reducing the pressure and stress on kidneys. Grapes have a cleansing effect on your body, and the antioxidants that are present in them can benefit all of your body’s systems in peripheral ways.
How to Include Grapes in Your Diet:
Aside from the many health benefits of grapes, they are also loaded with essential minerals and vitamins A, B-6, B-12, C and D, iron, magnesium, calcium and vitamins. But, you should not overload on grapes as these fruit also contain sugar.
It is recommended that berries should be included for at least 3-4 days in an individual’s weekly diet plan. You should always consume a mix of fruits for better benefits. But, if you are consuming grapes alone, then the daily serving could be 2-3 cups, as 1 cup contains approximately 15-20 grapes.