There is no doubt that grapes are the most impressive fruit on earth. The color of the grapes is very attractive. Some of the grapes are green, some are purple-red, and again some are dark blue. It tastes as unique as it looks. The grapes look so beautiful that it feels like they should be kept as a showpiece in the drawing-room.
This is the favorite fruit of all. The raisins are made from grapes by using natural sunshine or dried in a microwave oven. Grapes are cultivated all over the world, including southern Europe, Africa, Australia and North, and South America. It contains 70% to 80% water.
The grapes are of various colors such as violet-red, black, dark blue, golden, green, etc. We are more familiar with green grapes. It contains vitamins “K”, “C”, B-1, B-6, and minerals manganese and potassium. Besides all these, it has protein, fiber, carbohydrates. The number of people who do not like to eat grapes is very low. The scientific name of grapes is called Vitis vinifera.
Nutrition of grapes
Grapes contain several nutrients. Below are some of the key components –
- Calories: 104
- Carbohydrates: 27.3 grams
- Protein: 1.1 g
- Fat: 0.2 grams
- Fiber: 1.4 g
- Vitamin “C”: 27% (RDI)
- Vitamin K “: 28% (RDI)
- Thiamine: 7% (RDI)
- Riboflavin: 6% (RDI)
- Vitamin B6: 6% (RDI)
- Potassium: 8% (RDI)
- Copper: 10% (RDI)
- Manganese: 5% (RDI)
The health benefits of grape
Grapes can help control diabetes by reducing blood sugar levels. In addition, grapes are good for the heart, good for the eyes, important for boosting memory and bone health. Below are some of the benefits of grapes –
High in Antioxidants:
Antioxidants help to repair the damage caused by free radicals in our bodies. Grapes contain vitamin “C”, beta-carotene, cortisone, lutein, lycopene and ellagic acid, all of which are powerful antioxidants. In addition, it contains more than 1,600 beneficial plant compounds. The highest antioxidants are found in grape skin and seeds.
These elements of grape work against heart disease and high blood sugar levels and against cancer development.
Heart Disease and Stroke Risk:
One cup (151 grams) of grapes contains 288 milligrams of potassium. A low intake of potassium is a risk factor for high blood pressure, heart disease, and stroke. A study of 12,267 adults found that people taking the right amount of potassium were less likely to suffer from heart disease than those who took less potassium. Grapes can protect against high cholesterol levels. A study of 699 people with high cholesterol found that consuming three cups (500 grams) of red grapes daily for eight weeks reduced their levels of “bad” cholesterol.
Reduce blood sugar levels:
Although there are 23 grams of sugar per cup of grapes, the glycemic index of grapes is much lower. The glycemic index is a measure of how fast food increases blood sugar. Grapes contain some ingredients that can lower blood sugar levels. In a 16-week study of 38 men who ate 20 grams of grapefruit juice per day, their blood sugar dropped. Resveratrol in grapes can increase insulin sensitivity, which can increase the body’s ability to consume glucose. So the blood sugar levels decrease.
Useful for eye health:
Grapes can protect against common ailments. A test-tube study found that resveratrol in grapes helps protect the retina of the eye from ultraviolet light. It can reduce the risk of age-related macular degeneration.
Sharpen our memory and attention to work:
The grapes can sharpen our memory. In a 12-week study of 111 healthy elderly people, 250 mg of grape supplements are given daily. This test shows that the attention and memory of older people are significantly improved. On the other hand, another study in young people found that drinking about 8 ounces (230 ml) of grape juice improved both memory-related skills and mood within 20 minutes.
Can Protect against Cancer:
Grape contains resveratrol, which helps protect our body from cancer. Resveratrol is a type of antioxidant. It can reduce the inflammation of our body and inhibit the growth and spread of cancer cells in the body. In addition to resveratrol, grapes contain cortisin, anthocyanins, and catechins – all of which can fight cancer.
Important for bone health:
Grapes contain many minerals necessary for bone health, including calcium, magnesium, potassium, phosphorus, manganese and vitamin “K”. Which improves bone density.
Bacteria can protect against virus infection:
Grapes contain numerous nutrients to fight bacterial and virus infections. Grapes are a good source of vitamin “C”, which can improve the body’s immune system. It is more beneficial to eat grapes to protect against the flu virus. In addition, grapes can fight against herpes virus, chickenpox.
If you are suffering from a complex disease or undergoing a regular medical course for some reason, you should definitely consult your doctor before eating.
Source: Healthline, Wikipedia