Grapes are a type of fruit that grow in clusters of 15 to 300, and can be crimson, black, dark blue, yellow, green, orange, and pink. “White” grapes are actually green in color, and are evolutionarily derived from the purple grape. Mutations in two regulatory genes of white grapes turn off production of anthocyanins, which are responsible for the color of purple grapes.
“Grapes are a good source of vitamin K and many of the B vitamins”. They are also a good source of fiber and are relatively low in calories.
The richest concentrations of nutrients and antioxidants, including resveratrol, are in the grape skin and seeds, and most scientific studies of grapes have looked at extracts of these parts. Grapes contain powerful antioxidants known as polyphenols. These are thought to have anti-inflammatory and antioxidant properties. One of these is resveratrol. It is found in the skins of red grapes. Another natural anti-inflammatory that occurs in grapes is the flavonoid quercetin. Studies have suggested that this, too, may help prevent or slow cancer growth.
1) Heart health
The polyphenols in grapes, such as resveratrol have antioxidant, lipid-lowering, and anti-inflammatory properties that helps to reduce the risk of cardiovascular disease. They may achieve this by preventing platelet build-up and reducing blood pressure and the risk of irregular heart rhythms. Grapes contain fiber and potassium, both of which support heart health.
2) Blood pressure
Increasing potassium intake helps to reduce the negative effects of too much sodium in the diet. Grapes have a high potassium content. This suggests they can help reduce the effects of sodium in people with high blood pressure. Fiber is important for maintaining a healthy cardiovascular system, including heart health and blood pressure. Grapes are a good source of fiber.
Grapes contain water and fiber. These can help people stay hydrated, keep bowel movements regular, and reduce the risk of constipation.
Because of the anti-inflammatory effects of quercetin, consumption of grapes can help to alleviate symptoms of allergies, including runny nose, watery eyes.
In 2013, results of a study published in the BMJ suggested that certain fruits, but not juices, may reduce the risk of type 2 diabetes in adults. During the study, which involved 187,382 participants and lasted 22 years, 6.5 percent of the participants developed diabetes. However, those who consumed three servings a week of grapes had a 7-percent lower risk of type 2 diabetes compared with those who did not.
The vitamins, minerals, and fiber in grapes make them a healthful way to satisfy a sweet tooth.
6) Eye health
Grapes contain the antioxidants lutein and zeaxanthin, which can help maintain eye health. They neutralize unstable molecules known as free radicals. In this way, they reduce oxidative stress and damage to the retina, and help prevent cataracts and other conditions.