Grapes are among the sweet fruits that many people enjoy eating. These fruits belong to the fruit and vegetable family and are grown in temperate climates. Apart from tasting sweet and nutritious, the fruits play several roles in the body. The major health benefits of grapes will keep you surprised.
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Grapes are rich in nutrients and antioxidants that offer the body with endless health benefits. Besides, grapes are fermented to make wine.These fruits are of different varieties; black, red, yellow, green, purple and white.
11 major health benefits of grapes
Including grapes in your daily diet will help the body in many ways. Here are the major health benefits of grapes you should know.
1. Grapes contain nutrients good for bone health
These fruits contain minerals such as manganese, calcium, potassium, magnesium, phosphorus, and vitamin K that keep bones healthy. The research carried on rats showed that the resveratrol compound in grapes improved bone density, although it has not been done on humans.
Another research indicated that rats, which fed on freeze-fried grape powder for two months, retained calcium and had strong bones than those that did not eat the powder.
2. Grapes contain nutrients such as vitamin C and vitamin K
The vitamin C nutrients in grapes help the body to absorb enough iron. This powerful antioxidant also promotes healing to the damaged tissues, thus keeping the body healthy. On the other hand, vitamin K nutrients in grapes maintain healthy bones and tissues. These nutrients help in blood clotting as well.
3. Grapes have anti-inflammatory properties
Studies show that the enzymes in grapes bring about anti-inflammatory effects to the body and relieve arteries, thus promoting body health. Besides, a daily intake of about 1 to 2 cups of grapes can limit chemical reactions, which trigger inflammation, thus protecting the body tissues.
4. Keeps the heart-healthy
Grapes are rich in potassium that maintains standard blood pressure levels in the body. Studies show that people who consume high levels of potassium are less likely to suffer from heart diseases than those who do not. Furthermore, the lack of enough potassium can cause heart diseases, stroke, and high blood pressure.
Grapes also contain compounds that lower cholesterol absorption, protecting the body against high cholesterol levels. In some studies, people with high cholesterol levels took 500 grams (3 cups) of red grapes daily for eight weeks and reduced their levels.
5. Lowers the risk of diabetes
Research indicates that grapes contain sugars but of a low glycemic index. These fruits have a resveratrol compound that increases the sensitivity of insulin and improves the body’s ability to use glucose, thus lowering blood sugar levels. This compound increases glucose receptors on the cell membranes that bring about an effect on blood sugars.
In some studies, people who took grape extract of 20 grams daily reduced their blood sugar levels than those of the control group. However, grape-flavored products contain more sugars that are not good for the body. Enjoy the health benefits of grapes by eating them fresh or freeze-dried.
6. Reduce the risk of some types of cancer
The resveratrol compound in grapes reduces inflammation and acts as an antioxidant, controlling the growth and development of cancer cells. Also, grapes have anthocyanin, catechins, and quercetin compounds that have anti-cancer benefits to the body.
Besides, grape extracts can block and control the growth of colon and breast cancer cells. In a particular study on 30 people above 50 years, who eat 450 grams of grapes daily for two weeks reduced the risk of colon cancer.
Even though studies on grapes and human cancer are limited, taking foods rich in antioxidants is said to be lowering the risk of cancer.
7. Boosts brain memory, mood, and attention
Findings show that grape polyphenols boost the memory and the brain healthy. A research conducted for 12 weeks showed that old adults who took 250 grams of grape supplements improved their attention, language, and memory. Also, grape compounds signal neurotransmitters and reduce oxidation, thus lowering cognitive decline.
Studies on rats also showed that taking grapes for four weeks improved mood, learning, and memory. The resveratrol compounds in grapes play a role in fighting Alzheimer’s disease, which is a common brain condition, although more research is needed to confirm this.
8. Keeps eyes healthy
The major health benefits of grapes include keeping eyes healthy. Grapes contain lutein and zeaxanthin antioxidants that protect the human eye from blue light damage. The resveratrol compounds in grapes protect the human eye retina cells against ultraviolet A light.
Grapes also reduce a person’s visual contrast and the time the eyes take to recover from bright lights. Besides, resveratrol compounds lower the risk of common eye diseases such as cataract, glaucoma, and age-related macular degeneration (AMD).
9. Grapes have anti-aging antioxidants
A research done on animals showed that the resveratrol compound in grapes prolonged lifespan. This compound plays a role in activating genes that are associated with aging and longevity. Antioxidants in grapes reduce inflammation; improve blood flow, brain function, and longevity. Moreover, the red and black grapes contain quercetin that protects the brain against Alzheimer’s disease.
10. Prevents the risk of chronic diseases
The major health benefits of grapes include preventing the body against some diseases. Grape resveratrol compounds contain anti-inflammatory effects that protect the body against chronic diseases. A research conducted on 75 people suffering from heart diseases showed that taking grape extract increased anti-inflammatory compounds.
In addition, the daily intake of grapes may reduce inflammation, which is the leading cause of chronic diseases such as diabetes, arthritis, cancer, and heart diseases.
11. Boosts immunity
Boosting body immunity is among the major health benefits of grapes. These fruits have vitamin A and vitamin C that stimulates body immunity. The anti-microbial properties in grapes improve the body’s immune system as well. Moreover, grapes contain water that helps in circulation, hydration, and elimination of wastes.
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The above are the major health benefits of grapes. Include grapes in your daily diet and enjoy its endless benefits. Remember that taking grapes in excess may cause some health risks.