Grapes have been cultivated for thousands of years and have been revered by several ancient civilisations for their use in winemaking.
There are many types of grapes including green, red, black, yellow and pink. They grow in clusters and come in seeded and seedless varieties. Grapes are grown in temperate climates across the world, including Southern Europe, Africa, Australia and North and South America. Grapes offer a wealth of health benefits due to their high nutrient and antioxidant contents. Here are some health benefits of eating grapes.
High antioxidant contents may prevent chronic diseases.
Antioxidants are compounds found in plants, for example. They help repair the damage to your cells caused by free radicals, which are harmful molecules that cause oxidative stress. Oxidative stress has been associated with several chronic diseases including diabetes, cancer and heart disease.
Grapes are high in a number of powerful antioxidant compounds. The highest concentration of antioxidants is found in the skin and seeds. For this reason, most of the research on grapes has been done using seed or skin extracts. Grapes also contain vitamin C, beta-carotene, quercetin, lutein, lycopene and ellagic acid, which are powerful antioxidants as well.
Summary:Grapes are high in antioxidants, beneficial plant compounds that may protect against chronic health conditions, such as diabetes, cancer and heart disease.
Plant compounds may protect against certain types of cancer
Grapes contain high levels of beneficial plant compounds, which may help protect against certain types of cancer.
Resveratrol, one of the compounds found in this fruit, has been well-studied in terms of cancer prevention and treatment.
It has been shown to protect against cancer by reducing inflammation, acting as an antioxidant and blocking the growth and spread of cancer cells within the body.
In addition to resveratrol, grapes also contain quercetin, anthocyanins and catechins — all of which may have beneficial effects against cancer.
Grape extracts have been shown to block the growth and spread of human colon cancer cells in test-tube studies.
While studies on grapes and cancer in humans are limited, a diet high in antioxidant-rich foods, such as grapes, has been linked to a lower risk of cancer.
Summary: Grapes contain many beneficial plant compounds, such as resveratrol, that may protect against various types of cancer, including colon cancer and breast cancer.
May help lower blood pressure
One cup (151 grams) of grapes contains 288 mg of potassium, which is 6% of the RDI. This mineral is necessary for maintaining healthy blood pressure levels. Low intake of potassium has been linked to increased risks of high blood pressure, heart disease and stroke.
May help reduce cholesterol
Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption. In one study in 69 people with high cholesterol, eating three cups (500 grams) of red grapes a day for eight weeks was shown to lower total and "bad” LDL cholesterol. White grapes did not have the same effect.
Summary: Compounds in grapes and red wine may protect against heart disease. Grapes may help lower blood pressure and cholesterol.
May decrease blood sugar levels and protect against diabetes
Grapes contain 23 grams of sugar per cup (151 grams), which may make you wonder if they’re a good choice for people with diabetes.
They have a low glycaemic index (GI) of 53, a measure of how quickly a food raises blood sugar.
Furthermore, compounds found in grapes may even decrease blood sugar levels. In a 16-week study in 38 men, those who took 20 grams of grape extract per day experienced decreased blood sugar levels, compared to a control group.
Additionally, resveratrol has been shown to increase insulin sensitivity, which may improve your body’s ability to use glucose and hence lower blood sugar levels.
Summary: Though grapes are high in sugar, they have a low glycaemic index. Additionally, compounds in grapes may protect against high blood sugar.
Agencies