You might not know it yet ( that’s why we’re here), but grapes are probably one of the best fruits you can eat.
“Over 20 years of grape research links grapes to a wide variety of health-promoting activities in the body,” says Courtney Romano, M.B.A., R.D., health advisor to the California Table Grape Commission. “Grapes contain over 1600 natural compounds, including antioxidants and other polyphenols.”
Read through to see some of the health benefits of grapes.
Promotes healthy heart
Grapes are heart-health friendly as they contain no saturated fat or cholesterol and are also low in sodium.
“Studies indicate that grapes promote healthy blood vessels through vasorelaxation, which in turn is linked to healthy blood flow and pressure,” Romano says. “Grapes have also been shown to promote healthy blood lipid profiles, counter oxidative stress and inflammation, and platelet aggregation.”
They are clearly winners in this aspect
Healthy colon
In a study conducted on colon cancer, there was a reduction in some target genes that promote tumor growth in the colon. This suggests that grapes may help in promoting a healthy colon.
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Low in calories
This fleshy and delicious fruit is also quite low on calories so it’s perfect for weight management. One cup of grapes contains just about 100 calories and has 80% water. It makes for a healthy, nutritious snack in any meal plan journey to weight loss.
Protection for the skin
Research over the years has shown that the consumption of grapes can protect the skin from UV rays. A study proved that it took longer for UV rays to cause sunburn in people who consumed more of this healthy fruit.
“The grape diet was also associated with decreased DNA damage, preservation of skin cells, and a reduction in inflammatory markers,” Romano explains.
Immune health
“Grape compounds including antioxidants and other polyphenols, help protect the health and function of cells which is beneficial to the immune system,” Romano says. “Individual grape compounds like resveratrol and certain flavonoids have been linked to improved immune function.”
Nutritional value of grapes
Serving Size: 1 cup (151 g)
- 104 calories
- 0 g fat
- 0 mg cholesterol
- 3 mg sodium
- 27 g total carbohydrate
- 1 g dietary fiber
- Vitamin C: 5 mg
- Thiamin: 0.104 mg
- Riboflavin: 0.106 mg
- Vitamin B6: 0.13 mg
- Vitamin A: 99.7 IU
- Vitamin K: 22 µg
What grapes to eat
According to the good doctor, all colors of this fruit are healthy for your health.
“All colors of grapes contain beneficial compounds that may work synergistically to benefit health, so eating a variety of grapes is ideal,” says Romano.
“The main difference between the colors of grapes is that red and black grapes contain anthocyanins, which give fruit its red and blue colors. However, green grapes do contain an array of other polyphenols and may have a different mix of other types.”
However, all three colors contain resveratrol she adds.
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