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Are grapes healthy? Discover the 8 benefits

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Grapes are juicy, sweet thirst quenchers and also very healthy. In this article you will discover the eight health benefits of grapes.

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You can also read whether grapes help (or hinder) you if you want to lose a few kilos .

Grapes contain a lot of moisture and also various vitamins and minerals. Vitamin K and copper in particular are found in large quantities in grapes. This gives grapes important benefits for our health.

Contents:

  • Facts about grapes
  • Why grapes are healthy
  • Nutritional value
  • Eating grapes while losing weight

Facts about grapes

  • Grapes were first discovered in the year 5000 BC [1].
  • Because the grape has been a popular fruit from the very beginning, it is even mentioned in the Bible.
  • The grape spread throughout the world through European travelers [1].
  • There are many different types of grapes (such as green, red and even black).
  • As much as 72 million tons of grapes are produced every year [1-3].

Why grapes are healthy

Grapes are not only very tasty, they also contribute to a healthy body. Below we have listed eight health benefits of these tasty fruits for you.

  1. Can help keep our cells healthy

The health of our cells can be better guaranteed if you consume enough polyphenols , a type of antioxidants. Grapes are rich in these substances. By eating enough grapes, you contribute to the maintenance of healthy cells and tissues [2].

Resveratrol is also found in red grapes. Evidence has been found that this antioxidant is especially effective in protecting cells. In addition, it can also protect against damage caused by UV radiation [2].

Summary: Grapes are high in antioxidants and can therefore help keep your cells healthy.

  1. Can help reduce allergy symptoms

Eating grapes could reduce the symptoms of an allergy. Quercetin , found in grapes, has a purifying effect. This can help prevent a runny nose, burning eyes and hives [2].

Red grapes contain a blend of antioxidants that may help clear the airways and relieve allergy symptoms, such as a stuffy nose. Scientists discovered that people who ate grapes daily had fewer allergic nose complaints and hay fever [4].

Summary: The antioxidants in grapes contribute to clean airways, so they can help reduce allergy symptoms.

  1. Can help prevent diabetes

Grapes (just like apples and blueberries) have a beneficial effect on our blood sugar levels. Researchers from Harvard University discovered that the fruits can even help prevent type 2 diabetes [5]. This may be because grapes contain the antioxidant resveratrol.

Resveratrol from grapes may also be beneficial for people who already have type 2 diabetes. Research has shown this. When the study participants took resveratrol, their bodies responded 40% better to the insulin hormone. In other words, their insulin resistance decreased.

Other studies have shown that resveratrol may have even more positive effects for people with diabetes. Resveratrol appears to be able to protect against nerve damage and damage to the retina. These conditions can be caused by diabetes [2].

Summary: The antioxidant resveratrol in grapes may protect against type 2 diabetes.

  1. Protection against radiation

UV radiation can damage the cells in the skin by promoting the formation of harmful free radicals. Scientists have shown that flavonoids from grapes can reduce the formation of free radicals [8].

This does not mean that grapes are a substitute for sunscreen. Sunscreen protects your skin from the outside. Grapes contain nutrients that can protect your skin from the inside.

Summary: Resveratrol in grapes can partly protect our body against harmful radiation, such as UV radiation from sunlight.

  1. Good for the brain

An excess of free radicals in the body can be harmful to the brain. A study at the University of Basel has shown that resveratrol in grapes can clean up these harmful substances [9]. Grapes are therefore good for the brain.

There are even indications that resveratrol can help people with Alzheimer’s suffer less rapid deterioration in their functioning and brain function [10]. More research is needed to confirm this.

Summary: Grapes contain substances that may protect the brain.

  1. Good for the kidneys

Eating grapes can contribute to the health of our kidneys. The resveratrol in the skin of red grapes has a protective and purifying effect on these organs. The substance can also help neutralize free radicals, which can burden the kidneys [11].

Scientists discovered that resveratrol may have a protective effect in patients with chronic kidney disease by helping to increase kidney filtration rate and volume [12].

Summary: The resveratrol in grapes has both a protective and purifying effect on the kidneys.

  1. Improve skin health

By eating grapes you get various substances that are very good for your skin. Vitamin C is one of these substances. By getting enough of this, you may be able to reduce signs of skin aging [13].

Grapes can help rejuvenate the skin. The vitamin C in this fruit also contributes to the production of collagen. Collagen ensures that new cells and blood vessels are created and strengthens the skin [13].

Summary: Grapes contribute to a youthful appearance because they contain substances that prevent signs of skin aging.

  1. May help improve heart function

Grapes can support heart health in several ways. The polyphenols in these fruits can contribute to a healthy number of platelets, which keeps the blood fluid.

The same substances can also help to dilate the blood vessels. In this way, the blood can continue to flow properly [2].

Polyphenols from grapes contribute to healthy blood pressure, which is also beneficial for the heart [1,2]. Potassium, which is also present in grapes, has the same effect.

Summary: Grapes contain nutrients that may have a beneficial effect on the cardiovascular system.

Nutritional value of grapes

A 151 gram portion of grapes contains the following nutritional values:

  • Energy: 104 kcal (calories)
  • Carbohydrates: 26 grams
    – Sugars: 23 grams
  • Proteins: 1 gram
  • Fats: 0 grams
  • Fiber: 1 gram

Vitamins and minerals:

  • Vitamin A: 2% RDA
  • Vitamin C: 5% RDA
  • Vitamin E: 1% RDA
  • Vitamin K: 28% RDI
  • Calcium: 2% RDA
  • Folic acid: 1% RDA
  • Magnesium: 3% RDA
  • Potassium: 8% RDI
  • Copper: 10% RDA
  • Manganese: 5% RDA

In addition to these vitamins and minerals, a serving of grapes contains small amounts of vitamin B2, vitamin B6, iron and zinc. Grapes are also rich in moisture. A serving of grapes contains approximately 70 milliliters of water [2].

Eating grapes while losing weight

Feel free to eat a portion of grapes a day while losing weight. Grapes are very healthy. They contain many important vitamins and minerals, sufficient fluid and few calories.

But be careful:  Although you can eat grapes if you want to lose weight, it is wise to vary your diet enough. Grapes contain  fruit sugar (fructose). If you consume too much of this, it could hinder weight loss.

A few useful guidelines:

  • Eat a maximum of two servings of fruit per day
  • Combine grapes with proteins, healthy fats and fiber ( read how here)
  • Take grapes just before physical exertion (the fruit sugars give you energy)

Try to alternate sufficiently with other healthy foods. This way you ensure that you do not consume too many fruit sugars. Would you like to eat a portion of grapes every now and then? Add them to a salad, eat them stewed with a hot meal or pick them straight from the branch as a snack.

 

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