Grapes: Nutrition Facts and Health Benefits

Grapes: Nutrition Facts and Health Benefits

Overview

Grapes are among the most popular fruits in the world.

It is simple to recognise human appreciation to grapes, as they are even characterized as “fruit of the vine” in a number of biblical stories.

Not to mention their early existence in the wildlife, the cultivation of grapes has traced back to as far as 5,000 BC.

The pictures of grapes also appear in sacred burial tombs of Ancient Egypt.

Some evidence indicates that the use of grapes to produce wine was commonly practised by ancient Greek and Roman people.

It is possible that grapes appeared wildly in every continent in prehistoric times.

However, exploration and travelling result in the world-wide popularity of grapes.

Nowadays, the annual amount of grape production can reach up to about 150 trillion pounds. Some of the most productive countries are Italy, China and Spain.

The vast production of grapes might come from various health benefits of grapes which are discovered by examining grapes nutrition facts.

Nutrition Facts

Grapes - Nutrition Facts

Over 80 percent of grapes is water.

Per 100 grams of grapes, you will get 67 calories, which makes grapes a low calorie fruit (1).

One of the most oustanding points in grapes nutrition facts is its wide range of vitamins, namely, A, B6, C and K.

Other essential minerals, such as calcium, iron, magnesium or potassium, are also present in grapes with considerable amounts.

Flavonoids and antioxidants in grapes are equally important because they are responsible for many grapes health benefits.

Health Benefits of Grapes

Below are top 10 health benefits of grapes that have been analysed through human history and they all help you remain healthy in a natural way.

1. Fight Against Fatigue

One of the very first health benefits of grapes is to help you fight against fatigue, which is common in this day and age.

Fatigue is the consequence of many problems, but from the point of view of nutritionists, one of the main causes for fatigue is the lack of iron in your body (2).

Therefore, adding grapes – a rich source of iron – into the daily meals will provide you with a sufficient amount of this element to stay away from fatigue (3).

Nevertheless, dark grape juice is not suitable because its effectiveness in increasing iron level is not high.

Bottom Line: Grapes can supply a great amount of iron, which helps to fight against fatigue.

2. Bone

Grapes - Bone Health

Health benefits of grapes on our bone mainly come from its content of micro-nutrients.

Copper which is present much in grapes has been proved to play an important role in maintaining and improving bone health (4).

Iron might reduce the risk of oxidative damage and prevent bone loss efficiently, according to a NASA study (5).

Grapes can serve as a great contributor to the prevention and treatment for osteoporosis (6).

Bottom Line: With a richness of micro-nutrients, such as copper and iron, grapes can enhance your bone health significantly.

3. Heart Disease

One of the most important health benefits of grapes is to lower the risk of heart disease, which is among the leading catalysts for death around the world.

Grapes are beneficial for raising the level of nitric oxide in your blood and thus, prevent the formation of blood clots (7).

Besides, with a richness of antioxidants, grapes can stop the growth of LDL cholesterol which is known to be harmful to our heart health.

Some studies concentrated on the efficiency of flavonoids in grapes to limit the bad influence of free radicals in our body. And the result showed that these antioxidant flavonoids could eliminate the damage LDL cholesterol does to our arteries (8).

Bottom Line: Grapes which are rich in antioxidant flavonoids are one of the best foods to improve your heart health and keep you away from cardiovascular disease.

4. Alzheimer’s

Grapes are one of the richest sources of resveratrol in the nature.

Some research indicate that the supplement of resveratrol is beneficial for the treatment for Alzheimer’s disease (9).

In one study with 119 participants, they were provided with 500mg of resveratrol on a daily basis. After 52 weeks, the condition of these patients was reported to experience some positive changes (10).

Besides, the British Journal of Nutrition also published a study to prove the efficiency of grape juice in fostering the cognitive function among old people.

However, these grapes health benefits still need examining further to make a firm statement.

Bottom Line: Despite the demand for further analysis, grapes are still a promising agent in the treatment for Alzheimer’s Disease.

5. Immunity Boost

Grapes - Immunity Boost

In addition to flavonoids that constitute grapes health benefits on our heart, grapes also contain considerable amounts of vitamins.

And they make great contributions to boosting our immune system, which has been tested in both humans and animals (11).

Thus, it is less likely for you to suffer from a series of health benefits, from mild ones such as common colds to serious issues.

Bottom Line: The high content of vitamins A, C and K in grapes can support an improvement of your immune system.

6. Cancer Prevention

Among top health benefits of grapes, it is imperative to mention its anti-cancer quality.

Cancer results from chronic inflammation and sometimes, the abnormal development of cells.

The anti-inflammatory property of resveratrol in grapes is scientifically associated with lower risk of cancer (12) (13).

Even though this effect is recorded to be applied for the prevention against any kind of cancer, it is worth noticing that grapes are particularly useful for the breast cancer prevention (14).

On the other hand, some experiments in lab have demonstrated that grape skin plays a vital role in preventing the growth of prostate cancer cells (15).

Bottom Line: Grapes can assist you in the prevention against many types of cancer, namely, breast and prostate cancer.

7. Cataract Prevention

Grapes are blessed with many amazing health benefits, many of which result from the presence of flavonoids.

With antioxidant qualities, these flavonoids are super effective in reducing the destructive effects of free radicals.

They include cataracts or other problems related to aging (16).

Thus, one of the best health benefits of grapes which old people might find useful is to fight against the development of cataracts (17).

Bottom Line: With a substantial amount of flavonoids, grapes have positive effects on slowing down the effects of aging on our eyes, such as cataracts.

8. Constipation

Serving as a laxative agent, grapes can be helpful for those who suffer from constipation (18).

The amount of sugar, cellulose and organic acid in grapes is mainly responsible for these grapes health benefits.

Besides, grapes contain a great amount of insoluble fiber that adds more bulk and guarantees a smooth removal of stool.

9. Indigestion

Grapes - Indigestion

With impressive nutrition facts, grapes are undeniably suitable for dealing with indigestion and some other stomach-related disorders.

Some studies on rats concluded that grapes could benefit those experiencing dyspepsia (19).

10. Asthma

The last one among the best health benefits of grapes is to give you a hand in treating asthma.

As water makes up for a high content of grapes, it can provide much moisture for your lungs and prevent asthma from happening often (20).

Side Effects

No matter how many health benefits of grapes there are, you cannot consume it as much as you like.

There is a standard amount of consumption which scientists recommend to you.

If you exceed this standard, you might undergo some unwanted scenarios. Grapes have their own side effects and you had better be well aware of them.

In the first place, some people are known to be allergic to grapes.

As a result, you should know your condition well first, or you might witness the appearance of rashes, swelling and itchiness.

Secondly, grapes can make you put on weight.

This may sound unreasonable at first because they are low in calories.

Nevertheless, because of its small size, people often do not keep an eye on how many grapes they have eaten at one time.

As a consequence, the excessive calories bring more weight to you.

On the other hand, the excessive consumption of grapes will result in an overload of fiber in your body.

This might trigger some common digestive disorders, such as vomitting and nausea.

In some serious cases, people have bloating and abdominal pain as well.

Overall, grapes emerge in many dishes with delicious flavor and unique sweetness.

Try to consume it moderately so that you can become healthy thanks to benefits of grapes.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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