Grapes have been cultivated for thousands of years and have been revered by several ancient civilizations 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. The majority of grapes grown in the US are from California.
Grapes offer a wealth of health benefits due to their high nutrient and antioxidant contents.
Here are the top health benefits of eating grapes.
Packed With Nutrients, Especially Vitamins C and K
One cup (151 grams) of grapes provides more than a quarter of the RDI for vitamin K, a fat-soluble vitamin vital for blood clotting and healthy bones.
They’re also a good source of vitamin C, an essential nutrient and powerful antioxidant necessary for connective tissue health.
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. In fact, over 1,600 beneficial plant compounds have been identified in this fruit.
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.
May Help Lower Blood Pressure
One cup (151 grams) of grapes contains 288 mg of potassium and this mineral is necessary for maintaining healthy blood pressure levels. This is because low intake of potassium has been linked to increased risks of high blood pressure, heart disease and stroke.
Contain Several Compounds That Benefit Eye Health
The plant chemicals found in grapes may protect against common eye diseases.
Grapes contain several compounds, such as resveratrol, lutein and zeaxanthin, that may protect against common eye diseases, including age-related macular degeneration, cataracts and glaucoma.
Contain Many Nutrients Important for Bone Health
Grapes contain many minerals necessary for bone health, including calcium, magnesium, potassium, phosphorus, manganese and vitamin K.
May Protect Against Certain Bacteria, Viruses and Yeast Infections
Numerous compounds in grapes have been shown to protect against and fight bacterial and viral infections.
Grapes are a good source of vitamin C, which is well known for its beneficial impact on your immune system.
Grapes are easy to incorporate into a healthy diet. Here are a few ways you can enjoy them:
- Eat grapes plain as a snack.
- Freeze grapes for a cool treat.
- Add chopped grapes to a vegetable or chicken salad.
- Use grapes in a fruit salad.
- Add grapes or grape juice to a smoothie.
- Add grapes to a cheese board for an appetizer or dessert.
- Drink 100% grape juice.
Grapes contain several important nutrients and powerful plant compounds that benefit your health.
Though they contain sugar, they have a low glycemic index and don’t appear to raise blood sugar levels.
Antioxidants in grapes, such as resveratrol, reduce inflammation and may help protect against cancer, heart disease and diabetes.
Grapes are easy to incorporate into your diet, whether fresh, frozen, as juice or wine.
For the most benefits, choose fresh, red over white grapes.