The Top 16 Health Benefits of Grapes

The Top 16 Health Benefits of Grapes

The cultivation of grapes has been practiced for hundreds of years, with various ancient civilizations that praised grapes for their role in the winemaking process. Grapes can also be a tasty and delicious snack to take your house or on the go.

They can be found in a variety of colors, such as black, red, green yellow, pink, and green. They can be found in many varieties also, ranging from jellies and raisins to juice. Seeded and non-seed varieties also are available.

Grapes provide a variety of health benefits, principally because of their rich antioxidant and nutrient content.

Here are the best 16 health benefits from grapes.

1. Filled with vitamins and nutrients

Grapes are rich in a variety of essential nutrients. One cup (151 grams) of green or red grapes will provide ( 1Trusted Source):

  • Calories: 104
  • Carbs 27 grams
  • Protein: 1 gram
  • fat: 0.2 grams
  • Fiber 1.4 grams
  • Copper: 21% of the daily value (DV)
  • Vitamin K: 18% of the DV
  • Thiamine (vitamin B1): 9% of the DV
  • Riboflavin (vitamin B2): 8% of the DV
  • Vitamin B6: 8% of the DV
  • Potassium: 6% of the DV
  • Vitamin C: 5% of the DV
  • Manganese: 5% of the DV
  • Vitamin E: 2% of the DV

As you can observe, grapes are a abundant source of copper as well as Vitamin K. Copper is a vital mineral that is involved in the production of energy as well as vitamin K, which is crucial for blood clotting and maintaining healthy bones ( 2Trusted Source, 3Trusted Source).

Grapes also contain a good amount in B-vitamins like thiamine and the riboflavin vitamin, and B6. Both thiamine and riboflavin are required to develop and grow and B6 is needed to regulate protein metabolism ( 4Trusted Source, 5Trusted Source, 6Trusted Source).

SUMMARYGrapes are rich in minerals and vitamins, such as copper, vitamins B and K.

2. Might aid in the health of your heart.

Grapes may boost heart health in several ways.

May help lower blood pressure

A cup (151 grams) of grapes has the equivalent of 6% of the daily requirement in potassium. The mineral is essential to maintain good blood pressure. ( 1Trusted Source, 7Trusted Source).

Evidence suggests that potassium may help reduce blood pressure principally by assisting in dilation of the veins and arteries. It also helps to excrete sodium and reduce the narrowing of veins and arteries that could otherwise raise your blood pressure ( 8Trusted Source).

A study review found that intakes of potassium that are excessively high and low can lead to hypertension. Researchers suggested sticking to the current recommended daily intake for 4.7 grams. 4.7 grams ( 9Trusted Source).

Could help lower cholesterol levels.

The grapes’ compounds may aid in preventing the effects of high levels of cholesterol through reducing absorption of cholesterol ( 10Trusted Source).

In an eight-week study with 69 high-cholesterol sufferers taking three cups (500 grams) of red grapes each day was beneficial in lowering overall and low-density lipoprotein (bad) cholesterol levels. But white grapes did not provide the same benefits ( 11Trusted Source).

Furthermore, diets rich in resveratrol, an antioxidant found in grapes like those of the Mediterranean food plan have been proven to lower the levels of cholesterol ( 12Trusted Source).

SUMMARYThe grapes’ compounds may help prevent heart diseases by lowering blood pressure as well as cholesterol levels.

3. Rich in antioxidants

Antioxidants help repair cell damage resulted by free radicalsdangerous molecules that trigger the oxidative stress. Oxidative stress is linked to various chronic health issues such as cancer, diabetes and cardiovascular disease ( 13Trusted Source).

Grapes are packed with potent antioxidants. The most antioxidants are located in the skin and the seeds. But, a variety of factors can impact their levels, including the variety of grapes maturation, postharvest storage as well as environmental factors ( 14Trusted Source).

Incredibly, these positive substances remain in the wine after the fermentation process and this is the reason why it is an anti-oxidant ( 14Trusted Source, 15Trusted Source).

Certain grape varieties have higher amount of anthocyanins the flavonoids class that give these fruit varieties blue, red, orange and pink hues. Studies on animals and humans suggest that anthocyanins can help to combat or treat heart and brain disorders ( 14Trusted Source, 15Trusted Source).

Other important antioxidants found in this fruit include Resveratrol and quercetin. These could help protect against heart disease and elevated blood sugar as well as cancer ( 14Trusted Source, 16Trusted Source).

Grapes also have Beta carotene, vitamin C the lutein and ellagic acid that are potent antioxidants ( 14Trusted Source).

SUMMARYGrapes are a great source of antioxidants that are beneficial plant substances which can aid in the prevention of chronic health issues.

4. May also have anticancer properties.

The antioxidants in grapes can be able to protect against certain types cancer ( 14Trusted Source).

Resveratrol which is an antioxidant present contained in this fruit, could assist in reducing inflammation by serving as an antioxidant and preventing the spread and growth of cancerous cells in your body. In actual fact, it has been researched for its effectiveness against various kinds of cancer ( 17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source).

Quercetin is also present in grapes, as well as anthocyanin and catechin antioxidants, all of which could provide anti-cancer effects ( 21Trusted Source).

Animal and test-tube studies have shown that grape extracts can inhibit the expansion and growth of breast and colon tumor cell lines ( 22Trusted Source, 23Trusted Source, 24Trusted Source).

A second study of two weeks of 30 participants found that people over 50 years old who consumed 0.3-1 pounds (150-450 grams) of grapes daily were less likely to have the risk of developing colon cancer. ( 25Trusted Source).

While more studies on humans are required eating a diet that is rich in antioxidant-rich foods such as grapes, has been proven to a lower risk of cancer ( 26Trusted Source).

SUMMARYThe antioxidants in grapes can help prevent the spread and growth of various types of cancer, even though human studies are lacking.

5. Might help prevent the onset of diabetes and help lower blood sugar levels.

Grapes are loaded with the equivalent of 23 grams sugar in a cup (151 grams) that could cause you to wonder if they’re an appropriate choice for people suffering from the disease ( 1Trusted Source).

If you glance at the Glycemic index (GI) rating -an indicator of the speed at which the food you eat raises the blood sugar level of your body You’ll notice that it can range from 49 to 59 depending on the grape varieties ( 27, 28Trusted Source).

Similar to that, the term “low” GI differs based on the source. Some consider a person with a GI below 55 as low, while some consider less than 50 to be very low ( 27, 28Trusted Source).

The the grape’s GI scores can range from medium to low in which case , they could increase your level of blood sugar at a slower or moderate rate but not necessarily increase it.

Keep in mind that eating excessive amounts of an low GI food is likely to cause the same impact on blood sugar levels as eating a very high GI food. Therefore, it is best to limit your consumption of grapes.

Additionally, the compounds in grapes can assist in improving markers of insulin response.

In the review of 29 studies conducted on 1,297 adults, the grapes and supplements significantly reduced what’s known as the homeostatic model assessment of Insulin resistance (HOMA-IR) which is a measure that measures insulin resistance ( 29Trusted Source).

In particular, the chemical Resveratrol can improve your body’s ability to make insulin. ( 30Trusted Source, 31Trusted Source, 32Trusted Source):

  • decreasing resistance to insulin
  • increasing the sensitivity of insulin
  • guarding the beta cells of your pancreas that produce insulin.
  • Enhancing the production of insulin
  • increasing the amount of glucose receptors found on cell membranes

Controlling those blood sugar levels is crucial in reducing the risk of diabetes and avoiding diabetes-related complications.

SUMMARYAlthough grapes are rich in sugar, they’re low or moderate GI means they are relatively safe to consume in moderation when you suffer from diabetes. Furthermore, grapes’ antioxidants can help prevent excessive blood sugar.

6. May benefit eye health

Grapes’ grapes contain compounds that can help protect against eye conditions..

For example when a study was conducted on mice, mice that were receiving grapes showed less symptoms of retina damage and also had better performance in the retina than mice who were not fed grapes ( 33Trusted Source).

In a test tube study, resveratrol was discovered to shield retina cells in eyes of humans from UV A (UVA) radiation. This could reduce your chance of developing age-related macular degeneration (AMD) the most eye disease that is common ( 34Trusted Source).

According to one study that resveratrol can also protect against cataracts, glaucoma and diabetes-related eye diseases ( 35Trusted Source).

In addition, grapes have antioxidants Zeaxanthin and lutein that have been found to maintain eye health, enhance vision, and even combat common age-related eye diseases ( 36Trusted Source, 37Trusted Source).

SUMMARYGrapes contain a variety of compounds like resveratrol, Zeaxanthin, and lutein which can help to prevent eye diseases that are common.

7. Improves attention, memory and mood

Grapes are a good source of vitamin C and the health of your brain.

In a 12-week research study of healthy, older adults using 250 mg supplement made from grapes daily was found to improve scores on tests that measure the quality of attention recall in addition to language. This was in comparison to standard values ( 38Trusted Source).

Another study conducted on healthy adults revealed the consumption of 7.8 ounces (230 milliliters) in grape juice increased both mood and speed of memory-related processes 20 minutes after drinking ( 39Trusted Source).

In an experiment on rats, four weeks of resveratrol consumption increased memory, learning and mood. Furthermore the brains of the rats were able to show signs of development and flow of blood ( 40Trusted Source).

Additionally, resveratrol could aid in preventing Alzheimer’s by reducing inflammation in the brain and also removing amyloid beta peptide, an accumulation that is connected to the condition ( 41Trusted Source, 42Trusted Source).

SUMMARYGrapes are a source of compounds that can increase attention, memory, and mood, and help fight Alzheimer’s disease.

8. Could help improve bone health

Grapes are a rich source of minerals to maintain the health of bones which include manganese, potassium, and vitamins B, C and K. They aid in preventing osteoporosis, an illness that can lead to fragil bone tissue ( 1Trusted Source, 43Trusted Source).

In addition, human and animal research has shown that resveratrol could enhance the density of bones ( 44Trusted Source, 45Trusted Source, 46Trusted Source).

For instance in a study lasting 8 weeks rats receiving freeze-dried grapes powder showed greater bone absorption and calcium retention than those who were not fed the powder ( 44Trusted Source).

A second study of two years for women who are postmenopausal showed that taking a dose of 75 mg of resveratrol daily increased bone mineral density and reduced down the loss of bone, thereby reducing the chance of major hip fractures as well as fractures ( 46Trusted Source).

Human studies, however, aren’t currently available.

SUMMARYGrapes are a rich source of nutrients and minerals that are important to bone health. However, more research is required in humans.

9. Can be able to protect against fungi and bacteria

Several compounds in grapes may protect against harmful microorganisms (4Trusted Source7Trusted Source, 48Trusted Source).

For instance, resveratrol contains antimicrobial properties which inhibit the development of bacteria as well as fungal species like Campylobacter jejune and Candida allicins ( 49Trusted Source).

It also helps be a defense against food-borne illnesses. When it is added to different types of foods, resveratrol may help in preventing the growth of harmful bacteria for example, E. coli (49Trusted Source, 50Trusted Source).

Other grape-derived compounds with antimicrobial properties are anthocyanins that can destroy the walls of bacteria’s cells ( 51Trusted Source).

Finally they are also a great supply of Vitamin C which is recognized for its benefits to the immune system ( 1Trusted Source, 52Trusted Source).

SUMMARYGrapes contain a variety of substances that could have beneficial effects against harmful fungi and bacteria.

10. Could slow the signs of aging, and also promote longevity

Grapes’ grapes’ compounds may alter the aging process and longevity.

Studies have shown that resveratrol can slow the aging process through mimicking the beneficial effects of calorie reduction by reduction of oxidative stress, improving resilience to stress, and increasing the inflammatory responses ( 53Trusted Source, 54Trusted Source).

Remember that these benefits were only observed in animal studies.

Furthermore, resveratrol triggers the SirT1 gene which has been activated in response to low-calorie diets and has been associated with longer life spans ( 55Trusted Source, 56Trusted Source).

Resveratrol also stimulates sirtuin an enzyme that regulates cell processes such as aging and cell dying ( 57Trusted Source).

SUMMARYResveratrol that is present within grapes has been proven to stimulate genes that are associated with less aging signs and longer life span.

11. May lower inflammation

Although low-level inflammation is a normal bodily reaction but chronic inflammation plays a crucial factor in the development of chronic diseases like heart disease, cancer as well as diabetes, arthritis and autoimmune disorders ( 58Trusted Source).

Anthocyanin and resveratrol components found in grapes are connected to potent anti-inflammatory properties ( 51Trusted Source, 59Trusted Source).

The research has shown that both substances can block the expression of inflammation markers such as tumor necrosis factor alpha (TNF-alpha) as well as interleukin-6 (IL-6) ( 60Trusted Source, 61Trusted Source).

Yet, research studies on grapes aren’t as extensive.

SUMMARYGrapes contain anti-inflammatory compounds. effects that can be able to defend against chronic illnesses.

12. Can benefit hair and skin health

Resveratrol can have many beneficial effects on hair and skin.

In actual fact, this ingredient has become popular in cosmetics because it can penetrate the barrier of skin and boosts collagen production in addition to protecting against UV-induced damage caused by sun exposure ( 62Trusted Source, 63Trusted Source).

Studies on animals show that the effect of resveratrol upon the production of collagen could speed up healing of wounds ( 63Trusted Source).

Since inflammation and oxidative stress are key factors in the loss of hair and loss, research suggests that resveratrol could help to promote growing hair ( 64Trusted Source).

Resveratrol is a good choice to protect hair follicles against environmental damage. It also encourages the rapid development of vital hair follicular cells, which promote the growth of hair ( 64Trusted Source).

However, research regarding the effect of drinking grapes on hair and skin are not available.

SUMMARYThe antioxidant resveratrol contained in grapes could help protect your skin from harm and encourage hair growth, but further research is required.

13. Could have anti-obesity effects

Obesity can increase the risk of multiple diseases, such as heart disease, diabetes as well as cancer ( 65Trusted Source).

Anthocyanins found in grapes can be able to reduce the effects of obesity. Research on rats that were fed a high-fat diet have shown that anthocyanins could reduce body weight gain as well as reduce fat content in the liver ( 60Trusted Source).

In addition, studies on animals discovered that the extract of proanthocyanidin from grape seeds may raise levels of the hormone of fullness GLP-1, which can reduce appetite and decrease consumption of food ( 65Trusted Source).

Yet Human studies are lacking.

SUMMARYGrapes’ antioxidants could help combat obesity by suppressing appetite and stopping weight increase. However, research on humans is not as extensive.

14. Can help relieve constipation

Constipation can cause stool to pass less frequently than normal and feeling of a lack of elimination ( 66Trusted Source, 67Trusted Source).

The changes in diet such as a rise in the intake of fiber and fluids are vital to treating constipation as dehydration is a frequent secondary reason for constipation. ( 67Trusted Source).

The fiber from whole fruit, such as grapes could significantly reduce constipation symptoms , by reducing the amount of time that stool takes to pass into your colon and also increasing the weight of feces and elimination, in comparison to juices from fruits ( 68Trusted Source).

In addition, grapes contain 81% water, which means they can help you meet your goals for hydration ( 1Trusted Source).

SUMMARYAs a great source of fiber and water grapes can ease constipation.

15. May help with sleep

There is evidence to suggest a direct connection between sleep and diet ( 69Trusted Source).

Studies have discovered that grapes are a naturally occurring source of the hormone melatonin, a hormone that promotes sleep that regulates the cycle of sleep and wake ( 69Trusted Source, 70Trusted Source, 71Trusted Source).

It’s interesting to note that melatonin is mostly found in the skin of grapes and that’s why it’s also found in many other items like wine and grape juice ( 69Trusted Source).

Because melatonin is in sync in conjunction with the internal clock of your body, the timing of your intake is a crucial aspect to take into consideration. If you’re eating grapes in order to aid in sleeping try to consume them before the evening.

SUMMARYGrapes are a source of melatonin, which is a hormone that can enhance your sleep quality.

16. It is simple to include in your diet

Grapes are tasty they are versatile and easy to include in a healthy and balanced diet. Here are some ideas to take advantage of them:

  • Take grapes in a single serving for a breakfast or afternoon snack.
  • Blend it with cucumber, spinach and banana, kale and mint to make a nutritious drink.
  • Serve over your favorite yogurt , sprinkled with chopped nuts and a dollop of honey.
  • Have a glass of frozen grapes for refreshing summer treats.
  • Mix chopped grapes into the salad of your choice.
  • Combine it with apples as well as strawberries and dark chocolate to create delicious and healthy treat.
  • Consume 100 percent grape juice.
  • Drink red wine with moderation.

SUMMARYGrapes are great to snack on or to add in your food. Red wine and grape juice — when used in moderation can be beneficial in addition.

Fresh grapes fruit vs. grape juice

The grape and the juice offer numerous benefits for health, but the entire fruit generally has a better health profile.

It’s due to the production process of grape juicethat involves heating the juice to stop fermentation — can decrease the amount of antioxidants in it by 44 percent ( 72Trusted Source, 73Trusted Source).

Additionally, juices from fruit contain little or no fiber when compared to whole fruit, and also having a higher sugar amount.

The evidence suggests that diets with whole fruits rather than juice are more effective in weight control because of the reasons listed below ( 68Trusted Source):

  • slowing down the rise of blood sugar levels. This stops your blood sugar levels as well as insulin from rising and plummeting
  • Insomnia can cause delayed stomach emptying. This makes you feel fuller and decreases food intake

Furthermore, studies show that just 5percent of Americans do not meet the recommended daily intake of fiber of 35 and 25 grams per day for both genders and women, according to ( 74Trusted Source).

Also, try to eat grapes fresh instead of drinking the juice of a grape whenever it is possible.

SUMMARYAlthough whole grapes and grape juice are rich in nutrients, eating fresh fruits will provide more antioxidants and fiber, as well as less sugar consumption.

Does wine have beneficial health effects?

Like whole grapes as well as the juice of grapes wine, it is a great antioxidant and provides many advantages for health ( 75Trusted Source).

In fact, studies show that moderate consumption of wine can help protect against cardiovascular disease, diabetes or even the possibility of cancer ( 75Trusted Source, 76Trusted Source, 77Trusted Source).

But, remember that drinking heavily -that is, drinking more than 4 drinks in a day is linked to an increased risk of dying as well as heart diseases ( 78Trusted Source, 79Trusted Source).

Present U.S. dietary guidelines recommend limit your consumption of alcohol to 1 drink a day for women, and 2 drinks a day for men. To give you an example, 5 ounces (150 milliliters) of wine is equal to 1 beverage ( 79Trusted Source).

However, moderate consumption of wine can be beneficial to your health, just like the juice of a grape, it is devoid of the fiber content of whole grapes.

SUMMARYAs with whole grapes wine is a great source of antioxidants. In addition, it provides numerous health benefits. However, drinking too much can cause negative health effects.

It’s the bottom line

Grapes are a great source of nutrients as well as powerful phytochemicals that can benefit your well-being. Although they’re sugar-based but they don’t seem to have a negative impact on the control of blood sugar when consumed in moderate amounts.

Antioxidants such as Resveratrol offer the majority of the benefits that grapes provide such as their anti-inflammatory, anti diabetic, and anticancer effects.

They’re also delicious and are easy to incorporate into your diet. To reap the maximum advantages, opt for fresh grapes instead of the juice of grapes and wine.

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