Eating Healthy ( Grapes )

Grapes are one of the most prevalent types of fruit, and we can find them almost everywhere.

Grapes are very versatile too, and they form the basis of many different wines, juices, jams, and dessert products.

Not many people know this, but grapes are botanically a kind of berry. Although there are thousands of different grape varieties, they are typically classified as either white (green), red, purple, or black.

The health benefits of grapes are purported to come from their high polyphenol content. However, grapes are also one of the highest-sugar fruits.

As a result, red wine is often thought of as a health drink since it contains concentrated polyphenols and little sugar.

Nutritionally, 100g of fresh grapes provides;

Calories: 69 kcal
Carbohydrate: 18.1 g
Fiber: 0.9 g
Sugar: 15.5 g
Fat: 0.2 g
Protein: 0.7 g
Vitamin C: 18% RDA
Vitamin K: 18% RDA
Vitamin B1: 5% RDA
Potassium: 5% RDA
Manganese: 4% RDA

Rich in Nutrients

One cup of grapes provides many essential nutrients, primarily vitamin C. According to the Academy of Nutrition and Dietetics, although vitamin C is essential for boosting immunity, your body does not naturally produce it. So, it is important that you eat plenty of foods that are full of the vitamin. In addition to supporting your immune system, vitamin C has many other health benefits.

Vitamin C is essential for DNA repair and the production of collagen and serotonin, the latter promoting happiness and sleep. Vitamin C also helps your body significantly absorb iron from plant-based diets, per the National Institutes of Health.

In an article published in 2019 in the Open Access Journal of Science, researchers reported that grapes also support bone health due to their vitamin K, calcium, magnesium, and potassium contents. A lack of those nutrients may increase your risk of bone fractures.

Protect You From Getting Sick

Grapes also support your immune system through their natural antimicrobial properties that protect you against bacteria and viruses, per a study published in 2010 in the International Journal of Molecular Sciences.

One cup of grapes also supplies water that keeps you hydrated. Staying hydrated promotes healthy blood flow and eliminates waste, both of which boost immunity.

Provide Helpful Antioxidants

Grapes contain numerous different antioxidants, including some that decrease inflammation and support healthy blood flow. They also promote healthy aging, longevity, and brain function—including memory and learning.

In the 2010 study, researchers found that grapes slow aging by preventing oxidative stress, which normally causes wrinkles and fine lines on the skin.

Also, quercetin—an antioxidant that gives purple and black grapes their beautiful colors—protects against neurodegenerative diseases. According to a study published in 2017 in the journal Experimental Gerontology, researchers found that grapes somewhat protected against the onset of Alzheimer's disease.

Quercetin also supports apoptosis, which is the self-destruct sequence that cells use to control their growth and prevent cancer.

Help You Get a Good Night's Sleep

The trace amounts of melatonin found in grapes promote lengthy and restful sleep. That's key because sleep deprivation is tied to a number of health risks—including depression, type 2 diabetes, heart disease, and obesity—according to the Johns Hopkins Medicine Health Library.

Improve Heart Health

Grapes also promote cardiovascular health in a number of different ways. Researchers, in a study published in 2016 in the journal Nutrients, the compound resveratrol found in grapes fends off artery hardening, reduces blood pressure, prevents strokes and heart attacks, and reduces inflammation.

Grapes also reduce cholesterol by decreasing its absorption into the blood.

Protect Your Eye Health

Two pigments found in grapes, lutein and zeaxanthin, protect eye health. Per the Johns Hopkins Medicine Health Library, those pigments help increase visual range, lessen discomfort from glare and bright lights, and enhance visual contrast.

They also help lower the risk of macular degeneration and cataracts, which are two of the most common eye disorders and diseases.

Aid Digestive Health

Grapes are not spectacularly high in fiber. One cup supplies only less than one gram.

But that fiber—as well as fluid—supports bowel regularity, according to the National Library of Medicine. Additionally, another antioxidant found in grapes, called polyphenols, supports gut health. And that boosts immunity and promotes positive moods.

So, How Can You Add Grapes to Meals and Snacks?

Grapes are fabulous on their own as a snack, but you can also add them to a number of dishes. Slice and fold them into oatmeal or overnight oats, salads, and cooked or chilled herbed whole grains. Try transforming grapes into salsa or chutney.

You can also cook them. Grapes are amazing oven-roasted, alone or combined with Brussels sprouts, broccoli, or sweet potatoes. You can also incorporate grapes into sweet treats. Try grape pie or tart, or simply dip them into melted dark chocolate.