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Health Benefits of Eating Grapes

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 6 health benefits of eating grapes.

1. Packed With Nutrients, Especially Vitamins C and K

One cup (151 grams) of red or green grapes contains the following nutrients:
Calories: 104
Carbs: 27.3 grams
Protein: 1.1 grams
Fat: 0.2 grams
Fiber: 1.4 grams
Vitamin C: 27% of the Reference Daily Intake (RDI)
Vitamin K: 28% of the RDI
Thiamine: 7% of the RDI
Riboflavin: 6% of the RDI
Vitamin B6: 6% of the RDI
Potassium: 8% of the RDI
Copper: 10% of the RDI
Manganese: 5% of the RDI

2. 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 extract

3. 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.

However, the unique combination of plant compounds found in grapes may be responsible for their anti-cancer benefits. In addition to resveratrol, grapes also contain quercetin, anthocyanins and catechins — all of which may have beneficial effects against cancer.

4. Beneficial for Heart Health in Various Impressive Ways
There are several reasons why eating grapes is good for your heart.

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.

A study in 12,267 adults showed that people who consumed higher levels of potassium in relation to sodium were less likely to die from heart diseases than those who consumed less potassium

5. 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 (1).

They have a low glycemic 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 (24Trusted Source).

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.

6. Contain Several Compounds That Benefit Eye Health
The plant chemicals found in grapes may protect against common eye diseases.
In one study, mice fed a diet supplemented with grapes showed fewer signs of damage to the retina and had better retinal function compared with mice who were not fed the fruit .
In a test-tube study, resveratrol was found to protect retinal cells in the human eye from ultraviolet A light. This may lower the risk of developing age-related macular degeneration (AMD), a common eye disease .
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