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Some may be surprised to know that grapes are a great source of Vitamin C. Grapes are considered one of the oldest fruits that have been cultivated in India. However, its main purpose was to produce wine.
There are innumerable health benefits of grapes because of their higher nutrient and antioxidant content. This blog will touch on some of those nutritional values and other necessary information about the fruit.
Maintaining the nutrients count in our daily busy routine is very difficult. This is why people look for superfoods to gain a lot of minerals in one serving.
One such fruit is the grapes, and here are some of the top health benefits of grapes.
One of the well-known benefits of eating grapes is that it helps boost the immune system. It is because grapes are a great source of Vitamin C, E, and K. These important nutrients fight harmful infections and prevent minor illnesses.
People on a low sodium diet can easily add grapes to their daily diet because it is very low in sodium content. In addition, grapes are rich in potassium, a vital ingredient for balancing blood pressure. Therefore, intaking grapes regularly can help balance blood pressure.
Another prominent health benefit of grapes is that it aids in reducing LDL level. Since grapes are high in fibre and polyphenols, physicians often prescribe these to maintain a good and healthy heart.
According to research conducted by a University in Miami, daily consumption of grapes can protect the retina from deteriorating. The results of this study showed that the retina gets thickened, and photoreceptive responses are enhanced.
One of the many advantages of eating grapes is that it prevents diabetes. Although some may inquire about the sugar content in them, the Glycaemic index scores grapes from low to medium. In addition, grapes have compounds that improve insulin response.
Grapes have resveratrol, a kind of antioxidant known for reducing oxidative stress by creating a positive impact on the brain. This can prevent chronic diseases like Alzheimer’s and Parkinson’s.
Along with keeping your brain healthy, resveratrol is also known to have anti-ageing properties. It stimulates the SirT1 gene, which affects cell structure and promotes longevity. So, if you want to stay youthful, add grapes to your daily diet.
A further health benefit of grapes is that it contains melatonin which regulates sleep. Fortunately, it is the only fruit to contain this hormone regulating compound. So, snacking on grapes before bed is not a bad habit. This is because it can maintain your regular sleep cycle and keeps you healthy.
The skin and seeds of grapes contain the highest amount of antioxidants. These compounds have properties that can repair cell damage and protect from serious diseases. Surprisingly, these antioxidants stay present even after grapes are fermented for wines.
Resveratrol in grapes is a magic compound since it has antimicrobial properties. Thus, it can restrict the growth of bacteria like Campylobacter jejuni and Candida albicans. Additionally, it also prevents food-borne ailments.
These values are noted according to the studies of the US Agricultural Department for 1 cup or 151 grams of grapes.
|
Nutrients |
Nutritional Value |
|
Energy |
69 kcal |
|
Sugars |
15.48 g |
|
Dietary Fibre |
0.9 g |
|
Protein |
0.72 g |
|
Fat |
0.16 g |
|
Folate |
2 μg |
|
Choline |
5.6 mg |
|
Vitamin C |
3.2 mg |
|
Vitamin E |
0.19 mg |
|
Vitamin K |
14.6 μg |
|
Calcium |
10 mg |
|
Iron |
0.36 mg |
|
Manganese |
0.071 mg |
|
Magnesium |
7 mg |
|
Phosphorous |
20 mg |
|
Sodium |
2 mg |
|
Potassium |
191 mg |
|
Zinc |
0.07 mg |
To get the maximum advantages of grapes, you must find new and unique ways to include them in your diet.
These are some of the quick ideas for eating grapes.
Grapes itself is a great snack. You can also add lemon juice with it, mix them nicely and put them in the freezer. After a few hours, you can have your healthy sour candy ready.
If you love smoothies, add some grapes with your favourite ingredients, and have a nutritious breakfast. Grapes go really well with bananas along with Greek yoghurt.
You can use grape toppings on oats, muesli, smoothie bowl, Greek yoghurt or even ice creams. It instantly elevates its taste and adds some nutrients to your food.
Make fruit salads with some apples, berries and grapes and make a delicious breakfast. You can also put some sliced grapes in your regular salad for a citrus taste.
Ditch those packaged juices, and make some grape juice at your home. 100% pure grape juice is a healthier option if you have picky eaters in your family.
Even though there are tons of nutritional value in grapes, some people must avoid them.
People With Gastrointestinal Issues
Grapes contain salicylic acids, which is why if anyone suffers from gastrointestinal issues, they must refrain from consuming them.
Pregnant Women
It has been studied that resveratrol can cause pancreatic problems in a growing foetus. Since grapes contain this compound, it is better to avoid them.
Infants Between 6-12 Months
Kids in this age group do not develop the ability to chew properly. So, there is a risk of choking on grapes.
Allergenic to Lipid Protein
Very rarely people can be allergic to a kind of lipid-protein in grapes. Therefore, those who have ever experienced this must avoid consuming grapes.
Grapes are a great source of several nutrients and promote health benefits. However, eating too many of them can be harmful. It can result in the following:
Weight Gain
Due to the smaller size of grapes, it is easier to over-eat. Thus, eating unnecessary calories, which can lead to weight gain.
Diarrhoea
Since grapes contain salicylic acids, they can cause some irritations and intolerance in the gastrointestinal tract. This can also result in acute diarrhoea.
There are numerous health benefits of grapes because of their rich plant compounds. Despite its sugar content, it does not negatively impact blood sugars. Moreover, these are so tasty that no one would deny including them in their diet.
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Disclaimer #2: This information is added only for informative purposes and collected from different sources across the Internet. Digit Insurance is not promoting or recommending anything here. Please verify the information before making any decisions.
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