Nutritional benefits of grapes
Grapes are actually berries! They grow in bunches in
temperate climates throughout the world. Grapes are also known as the “Queen of
Fruits”. There are over a thousand varieties of grapes, and each variety offers
something unique in taste and flavour. So no matter how you want to use this
beautiful, little fruit, you’ll find a grape variety that will fit right into
your menu plan!
Fruit makes up an essential part of your diet, and virtually
any fruit offers lots of nutritional value for relatively few calories. Green
grapes are no exception. Including grapes in your diet helps you indulge your
sweet tooth healthfully, and you'll increase your intake of beneficial
nutrients like vitamin K and antioxidants, too
Grapes Nutrition Facts
Grapes are a great source of phytonutrients, mainly phenols
and polyphenols, and contain other important vitamins such as vitamin K,
vitamin A, vitamin C, vitamin B6, thiamine, riboflavin, niacin and folate. They
also contain minerals like potassium, calcium, magnesium, phosphorus and
sodium. Grapes have high water content that helps keep the body hydrated, and
also contain dietary fiber, healthy carbs, antioxidants and moderate amount of
protein. Flavonoids, like myricetin and quercetin, in grapes help the body to
reduce the damage caused by free radicals and slow down aging. Due to its high
nutrient content, grapes also play an important role in ensuring a healthy and
active life.
Fruit makes up an essential part of your diet, and virtually
any fruit offers lots of nutritional value for relatively few calories. Green
grapes are no exception. Including grapes in your diet helps you indulge your
sweet tooth healthfully, and you'll increase your intake of beneficial
nutrients like vitamin K and antioxidants, too
Grape Nutrition Basics
Grapes are a moderate source of calories. Each cup has 104
calories, which means you can enjoy one to two cups as a moderately sized
snack. Most of those calories come from carbohydrates, and each cup of grapes
contains 27 grams of total carbs, including roughly 1.5 grams of fiber. Like
most fruits, grapes have very little protein and fat – 1 gram and a
quarter-gram per serving, respectively. Since carbs are your body's preferred
source of energy, green grapes can be a healthy way to get a little energy boost,
even if they don't have the most well-rounded nutritional profile.
High in Vitamin K
Snacking on green grapes will go a long way in helping you
get your daily vitamin K. Vitamin K is crucial for blood clot formation. It
helps set off a cascade that lets your blood cells coagulate, and it's
important for helping you stop bleeding after an injury. That's not all vitamin
K does, though – it's also important for healthy bones and cartilage. A cup of
green grapes supplies 22 micrograms of vitamin K. That's about one-quarter of
the daily vitamin K needs for women and just under one-fifth of the daily
recommended intake for men.
Full of Antioxidants
Where green grapes really excel nutritionally is in their
antioxidant content. Antioxidants are your body's chemical "shields."
They are responsible for neutralizing highly-reactive compounds, which would
otherwise go on to oxidize and damage essential structures, like your DNA.
Green grapes contain antioxidants called flavonols, and they have an antioxidant
capacity on par with red grapes, according to a 2014 study published in
"Antioxidants."
Serving Tips and Suggestions
Of course, green grapes served on their own work as a
healthy and convenient snack, and freezing grapes to snack on can cool you down
in the cooler months. But that's not all they're good for. Use frozen green
grapes as "ice cubes" in your water to keep it cool and impart subtle
flavor, and make green grape smoothies from coconut water, spinach, green
grapes and chopped green apple. Add chopped green grapes to your chicken salad,
or add sliced grapes to a veggie wrap for unexpected sweetness.
Benefits of Grapes for Skin
Prevents Skin Problems
It is found that resveratrol prevents signs of ageing and
other skin problems
. According to a study conducted by the team at the
University of California, Los Angeles (UCLA), resveratrol, when combined with a
common acne medication benzoyl peroxide, fights the acne causing bacteria.
Anti-ageing benefits
Ageing is a natural process. But due to ever increasing
pollution and stress level, our skin tends to age prematurely. Free radicals
are the basic cause of premature ageing that leads to wrinkles and fine lines
on your skin. The antioxidants present in grapes along with vitamin C protect
your skin from free radicals and reverses the signs of ageing. Grapes for skin
also help tone the skin, when the pulp is rubbed on the face in a circular
motion. So no more worries about wrinkles and dark spots, you can now look
forever young with these tiny gems.
Skin softener
Grape seed extract contains vitamin E that helps in
retaining the moisture in your skin. This also acts as an exfoliate removing
dead skin cells to provide healthy and smooth skin. Grape seed oil is very
gentle on the skin and acts as a good moisturizer. You can massage your skin
with this oil to nourish it thoroughly.
Rejuvenates the skin
Grapes are a warehouse of Vitamin C. This essential nutrient
helps in collagen formation that helps in the growth of cells and blood
vessels. This also adds to the strength and firmness of your skin. Grapes can
give diseases free skin by removing all toxins from the body. Resveratrol in
grapevines can protect the skin from harmful weather and can help rejuvenate
it. It can also reduce skin discolouration.
Cures uneven skin tone
Green grapes are very beneficial when it comes to managing
uneven skin tones. Squeeze green grapes juice and apply it evenly on the skin.
Rinse off after 15 minutes to tone the skin.
Lightens scars
Green grapes can lighten the scars caused due to acne.
Vitamin C helps in scar tissues and ligaments formation and repairs the skin.
Benefits of Grapes for Hairs
Encourages hair growth
Grapes contain antioxidants that increase the blood
circulation in your scalp which leads to good hair growth. Grape seed oil is
easily absorbed into the scalp and gives you soft, shiny and manageable hair.
Treatment of dandruff
Apply grape seed oil regularly to cure seborrheic
dermatitis. This also acts as a good moisturizer to remove dry flakes from your
scalp and improve blood circulation.
Treatment of hair-loss:
Grapes, with an abundance of vitamin E and linoleic acid can
help treat hair loss. Using grape seed oil helps in strengthening the hair
follicles for strong and healthy hair. This beneficial oil can also treat split
ends, brittleness and hair fall caused by rough handling of hair.
Health Benefits of Grapes
The health benefits of grapes include its ability to treat
constipation, indigestion, fatigue, kidney disorders, macular degeneration and
prevention of cataracts. Grapes are one of the most popular fruits in the world
because of its taste, texture, flavor, variety and ease of portability. This
popular and delicious fruit is also packed with a lot of important nutrients.
Apart from the fruit of grape plant, the seeds are also
beneficial for health such as it helps reduce swelling and prevent eye diseases
as a result of diabetes. Grape seed extract has high antioxidant content.
Grapefruits are both healthy and tasty at the same time.
Some of the great benefits of grapes include their ability to treat
constipation, indigestion, fatigue, kidney disorders, bone health, macular
degeneration and the prevention of cataracts.
Antibacterial activity:
Red grapes are high in antibacterial and antiviral
properties. This protects you from many infections. The antiviral properties of
grapes are effective in treating and preventing poliovirus and herpes simplex
virus.
Treat Asthma
Due to their well-known therapeutic value, grapes can be
used as a cure for asthma. In addition to that, the hydrating power of grapes
is also high, which increases the moisture present in the lungs and reduces
asthmatic events.
Strengthen Bones
Grapes are a wonderful source of micro-nutrients like
copper, iron, and manganese, all of which are important in the formation and
strength of the bones. Adding grapes to your diet on a regular basis can
prevent the onset of age-related conditions like osteoporosis. Manganese is an
extremely important element in the body, which aids in everything from protein
metabolism, collagen formation, and nervous system functioning.
Power up Your Weight Loss:
Resveratrol found in grapes work on your body to assist you
in your weight loss efforts. It also lowers the cells’ ability to store fat and
causes fat cells to disintegrate. What a yummy way to lose weight!
Protection against sunburns:
Grapes and its seed extracts contain proanthocyanidins and
resveratrol that are powerful antioxidants. Apply grape seed extract on your
skin to protect it against harmful UV radiation. This also works as a sunscreen
and reduces the redness caused due to sunburn and minimizes skin damage. Grape
seed extracts are popularly used in many commercially produced sunscreen
lotions.
Prevent Heart Diseases
Grapes increase the nitric oxide levels in the blood, which
prevents blood clots. Therefore, grapes
are an effective way to reduce the chances of heart attacks. Additionally, the
antioxidants present in grapes prevent the oxidation of LDL cholesterol, which
blocks the blood vessels and is a main contributor to various coronary
conditions. Grapes also have high numbers of flavonoids, which are what give
grapes their color, but flavonoids are also very powerful antioxidants. The two
main types in grapes are resveratrol and quercetin, and these two compounds
negate the effects of free radicals that threaten the body and stimulate LDL
cholesterol’s harmful effects on arteries. Also, these two antioxidant
flavonoids act as a clean-up crew to reduce platelet clumping and filter toxins
out of the blood.
Cure Migraine
Ripe grape juice is an important home remedy for curing
migraines. It should be drunk early in the morning, without mixing additional
water. Ironically, drinking red wine is often considered a cause of migraines,
but grape juice and grape seed extract is considered a solution for the
problem. There are many causes behind migraines, and it can be difficult to
pinpoint the culprit, since they include chemical imbalances, lack of sleep,
changes in weather, or dietary deficiencies. Alcohol in general causes
migraines, but grapes have so many antioxidants that they can cause and cure
the same illness!
Treat Constipation
Grapes are very effective in overcoming and eliminating
constipation. They are classified as a laxative food, because they contain
organic acid, sugar and cellulose. They also relieve chronic constipation by
toning up intestinal muscles and the stomach. Grapes are high in insoluble
fiber, meaning that it remains intact as it moves through the digestive tract.
It builds up bulk, which promotes the formation and excretion of healthy
stools, so grapes can help make you much more regular. However, if you suffer
from loose stool or diarrhea, grapes should not be used as a way to regulate
your system. Insoluble fiber doesn’t soak up water to dry out loose stool, and
grapes don’t have a high level of soluble fiber.
Weight Loss
To lose weight, you should eat more foods, like grapes, that
are low in energy density or calories. This helps you feel full on fewer
calories. Research shows eating flavonoid-packed grapes can also help you
maintain a healthy weight.
Relieve Indigestion
Grapes play an important role in dyspepsia. They relieve
heat and cure indigestion and irritation in the stomach. They are also
preferred over other digestive aids because they are considered a “light food”.
Good for the Knees
A study done by Texas Woman's University has established
that daily intake of grapes can help get relief from knee pain, especially the
ones triggered due to symptomatic osteoarthritis. Grapes are high on
antioxidants, most important and beneficial one being polyphenols, which help
in improving the flexibility and mobility of joints.
Decrease Fatigue
Light and white grape juice supplements the iron content in
the body and prevents fatigue. Anemia is a real problem for many people, and
eating grapes can help keep your iron and mineral levels balanced in the body.
A lack of iron can make you sluggish, and your mind also doesn’t work as
quickly, since iron is an essential mineral that impacts a number of bodily
functions. However, dark grape juice
might not give an iron boost and may actually decrease iron levels. Drinking
grape juice also provides a nearly instant energy boost.
Blood Pressure
Grapes are recommended for people with high blood pressure
to negate the effects of sodium on the body. Seedless green grapes contain
around 175 milligrams of potassium per cup, red grapes have nearly 290
milligrams, and black grapes have 200 milligrams.
Control Diabetes
Recent research suggests that grape skin extract (GSE)
exerts a novel inhibitory activity on hyperglycemia and may help in diabetes
management.
Dental Care
According to a recent study, red wine and grape seed extract
can potentially help prevent cavities.
Treat Kidney Disorders
Grapes can substantially reduce the acidity of uric acid and
they also help to eliminate acid from the system, thereby reducing the stress
and pressure on kidneys. Since grapes have a high water content, they induce
urination, which also helps to eliminate the uric acid still present in the
body after its acidity is reduced. Grapes have a very cleansing effect on the
body, and the antioxidants present benefit all of the body’s systems in
peripheral ways.
Boost Brain Power
Certain studies have found that resveratrol helps in
increasing blood flow to the brain, thereby it could help speed up mental
responses and prove to be beneficial for those suffering from brain related
ailments like Alzheimer’s. A study done by the University of Switzerland also
found that resveratrol can help remove plaques and free radicals, which affect
the brain.
Loaded with Antioxidants
Grapes are a powerhouse of antioxidants – they contain a
wide range of phytonutrients right from carotenoids to polyphenols. Studies
have revealed that these phytonutrients help in preventing certain kinds of
cancers and help in maintaining heart health. Among polyphenols, resveratrol is
known for its miraculous properties such as inhibiting the formation of free
radicals that could cause cancer and dilating blood vessels to ease blood flow
and lower blood pressure
. Point to note: The antioxidant content is the highest in
the seeds and the skin. So, do make use of them.
Colon Health
In a small study of colon cancer patients, a grape-enriched
diet was shown to inhibit certain genes that promote tumor growth. This was
observed in the healthy tissue of the subjects’ colons, indicating the
potential role for grapes to maintain a healthy colon.
Good for the Eyes
According to a study done by University of Miami, Florida,
grapes promote eye health from signalling changes at the cellular level to
directly countering oxidative stress. Including grapes in the diet results in
lower levels of inflammatory proteins and higher amounts of protective proteins
in the retinas, which is the part of the eye that contains
the cells that respond to light, known as photoreceptors.
Balance Blood Cholesterol
Grapes contain a compound called pterostilbene, which has
the capacity to lower a person’s cholesterol levels. Pterostilbene is closely
related to resveratrol, the beneficial antioxidant and coloring flavonoid that
is also found in grapes, and early research has shown that it has anti-cancer
qualities and also has a great impact on cholesterol levels. It is also thought
to have preventative powers over cognitive decline. Furthermore, the saponins
present in the skin of grapes can also prevent the absorption of cholesterol by
binding with it.
Antibacterial Activity
Red grapes have strong antibacterial and antiviral
properties that can protect you from infections. They display strong antiviral
properties against the polio virus and the herpes simplex virus. Studies have
also shown that grape juice can tackle bacterial infections in the gut and
other systems.
Prevent Breast Cancer
In a recent study, it has been discovered that purple,
Concord grape juice helps in preventing breast cancer. Significant reduction in
mammary tumor mass of laboratory rats was seen after they were fed grape juice
in an experimental setting. The antioxidants in grapes are beneficial in the
prevention of all types of cancer, but there are some fascinating studies which
specifically show grape juice as an effective preventive measure against breast
cancer. Certain chemicals in grapes compete for binding sites, and inhibits
aromatase from changing androgen to estrogen, which is thought to be a big
contributing factor to breast cancer growth in women.
Reduce Risk of Alzheimer’s
Resveratrol, a beneficial polyphenol present in grapes,
reduces the levels of amyloidal-beta peptides in patients with Alzheimer’s
disease. Studies suggest that grapes can enhance brain health and delay the
onset of degenerative neural diseases. A study published in the British Journal
of Nutrition claims that grape juice can even improve the brain function of
older people who have already displayed mild cognitive impairment. Further
studies are currently underway to determine the exact interaction between grape
components and neural systems.
Prevent Macular Degeneration
Grapes can prevent age-related loss of vision and macular
degeneration. Research study conducted at University of Miami suggests that grape-enriched
diet supports eye health and may prevent vision-threatening retinal diseases.
Studies have shown that three servings of grapes a day can
reduce the risks of macular degeneration by over 36 %. Both grapes and wine can
both contribute to a reduced loss of vision over time, and as with all of the
organ systems, the health and susceptibility to disease or damage is lessened
by the antioxidants packed into every grape!
Boost Immunity
Grapes are not only packed with flavonoids and minerals, but
vitamins as well! The high levels of vitamin C, vitamin K, and vitamin A in
grapes gives you a healthy boost to many of your organ systems, particularly
your immune system, which means less chance of coming down with common colds,
as well as more serious health issues.
High Source of Potassium
The nutritional breakup of grapes reveals that per 100 grams
of the fruit contains 191 mg of potassium. High intake of potassium and
lowering sodium content can help your body in numerous ways. Potassium also
counteracts excess sodium. A low-sodium-high-potassium diet has proven
beneficial for high blood pressure, high cholesterol and heart health in most
cases. According to Robynne Chutkan, a gastroenterologist, author and founder
of the Digestive Centre for Women in Washington D.C., a bloated stomach
can invite many health-related problems. Cutting down on
salt intake and focusing on potassium-rich fiber can help in getting a flat
stomach.
Reduce Cataracts
Flavonoids present in grapes have antioxidants, which can
reduce and fight the damage caused by free radicals. Free radicals cause things
like the development of cataracts, as well as cardiovascular diseases, cancer,
and various age-related problems. This is somewhat linked to macular
degeneration, as they usually occur around the same time in life. Fortunately,
antioxidants also have certain anti-aging qualities, which not only help you
look younger, but also feel younger by staving off age-related conditions like
cataracts.
Prevent Cancer
Grapes have been found to have strong anti-cancer properties
due to the anti-inflammatory effect of resveratrol. It is particularly
effective in reducing the chances of colorectal cancer and breast cancer. The
anthocyanins and pro-anthocyanidins in grapes have properties of an
anti-proliferate and can inhibit the growth of cancer causing agents. Grape
juice not only prevents the risk of cancer but also suppresses the growth and
propagation of cancer cells. The pigments contained in grapes enhance the
overall immunity of the body to a wide range of diseases.
Why Grapes are Good for You?
Researchers and many studies have found that including
grapes in one’s diet can actually be good for health as it has numerous health
benefiting properties –
Loaded with Antioxidants
Grapes are a powerhouse of antioxidants – they contain a
wide range of phytonutrients right from carotenoids to polyphenols. Studies
have revealed that these phytonutrients help in preventing certain kinds of
cancers and help in maintaining heart health. Among polyphenols, resveratrol is
known for its miraculous properties such as inhibiting the formation of free
radicals that could cause cancer and dilating blood vessels to ease blood flow
and lower blood pressure
. Point to note: The antioxidant content is the highest in
the seeds and the skin. So, do make use of them.
Prevents Skin Problems
It is found that resveratrol prevents signs of ageing and
other skin problems
. According to a study conducted by the team at the University
of California, Los Angeles (UCLA), resveratrol, when combined with a common
acne medication benzoyl peroxide, fights the acne causing bacteria.
High Source of Potassium
The nutritional breakup of grapes reveals that per 100 grams
of the fruit contains 191 mg of potassium. High intake of potassium and
lowering sodium content can help your body in numerous ways. Potassium also
counteracts excess sodium. A low-sodium-high-potassium diet has proven
beneficial for high blood pressure, high cholesterol and heart health in most
cases. According to Robynne Chutkan, a gastroenterologist, author and founder
of the Digestive Centre for Women in Washington D.C., a bloated stomach
can invite many health-related problems. Cutting down on
salt intake and focusing on potassium-rich fiber can help in getting a flat
stomach.
Good for the Eyes
According to a study done by University of Miami, Florida,
grapes promote eye health from signalling changes at the cellular level to
directly countering oxidative stress. Including grapes in the diet results in
lower levels of inflammatory proteins and higher amounts of protective proteins
in the retinas, which is the part of the eye that contains
the cells that respond to light, known as photoreceptors.
Boost Brain Power
Certain studies have found that resveratrol helps in
increasing blood flow to the brain, thereby it could help speed up mental
responses and prove to be beneficial for those suffering from brain related
ailments like Alzheimer’s. A study done by the University of Switzerland also
found that resveratrol can help remove plaques and free radicals, which affect
the brain.
Good for the Knees
A study done by Texas Woman's University has established
that daily intake of grapes can help get relief from knee pain, especially the
ones triggered due to symptomatic osteoarthritis. Grapes are high on
antioxidants, most important and beneficial one being polyphenols, which help
in improving the flexibility and mobility of joints.
knee
Anti-Inflammatory Properties
It has been found that grapes contain certain enzymes which
bring about anti-inflammatory
effect in our body. As such it brings about relief to the
arteries, promotes heart health and helps in other repair functions of the
body.
How to Include Grapes in Your Diet
Besides all the health benefits, grapes are also loaded with
vitamins and essential minerals such as Vitamins A, B-6, B-12, C and D,
calcium, iron and magnesium. However, one shouldn’t overload on grapes as they
also contain sugar. It is said that berries should be included at least 3-4
days in a person’s weekly diet plan. And one should always consume a mix of
fruits for better benefits. Although if you are consuming only grapes alone,
then the serving per day could be 2-3 cups, considering each cup contains about
15-20 grapes.
Cooking with Grapes
The juicy flesh and the sweet and tarty flavour make this
fruit an ideal ingredient to cook with. Enjoy them whole by adding them to
fruit bowls and summer salads
. Try and get your hands on the different coloured grapes
(blue and red) to add some drama to your dish. Team them with pearl barley,
lettuce, chopped cucumber, capsicum – choices are aplenty!
Coming to baking, you can use them to make berry tarts and
clafoutis, top them on pavlovas or pannacottas, roast them along with chicken,
or make tea cakes. You could also use them to make sweet and spicy chutneys,
compotes and sauces; shake up some refreshing mocktails; or even use them to
make sorbets.
Here are some recipes to get you started –
1. Grape Chicken
A simple but delicious recipe of chicken cooked with pureed
grapes and served with a sauce of chicken stock and grape juice.
2. Angoor Rabdi
Rich, creamy and smooth, this version of the classic Indian
dessert is made with grapes. Easy to prepare at home, this dessert is sure to
be a big hit.
3. Carrot Salad with Black Grape Dressing
Why buy salad dressings off the rack that are full of
preservatives? Here's how you can whip up a quick carrot salad with raisins and
almonds and a lipsmacking black grape dressing.
Grapes FAQs
How to Grow Grapes?
Grapes can be easily grown in your kitchen garden, backyard
or a farm, and are available in many varieties. Make sure you choose the
variety that can easily grow in your area. Some of the easy tips to grow this
ornamental yet beneficial grapevine are listed below;
1 – Before you plant the grapevines, soak the roots in water
for 2-3 hours.
2 – Grapes easily grow on balanced soil and require sunny,
warm and sheltered environment. And they can be easily grown in a small space
if pruned carefully.
3 – While planting the grapevine maintain a space of 6-8
feet and for each vine dig a 12-inch deep and 12-inch wide hole. Plant the vine
slightly deeper in the hole and cover the remaining hole with the soil.
4 – For supporting the vine you can tuck 7 feet tall bamboo.
Or, they can also be trained up walls or over arches but need extra watering.
How to Enjoy Grapes?
Grapes that are wrinkle free, juicy, plump and tight to the
touch are considered the best to consume. One can eat just a handful of grapes
in a day. Grapes must be stored in refrigerator to maintain their freshness.
Some of the easiest yet the healthiest ways to consume grapes are listed below;
Snacks – you can have this quick, less-calorie snack in
various ways. Serve grapes with yogurt to satisfy mid-meal urges and grapes
also go well with cheese.
Desserts – the natural sweetness in grapes makes them
preferred choice for desserts. Green grape popsicles or frozen grape pops are a
healthy alternative to high-calorie desserts.
Beverages & Cocktails – The healthiest beverage is
freshly extracted, purple-colored grape juice that can be easily made using a
juicer. Also, you can add grape juice to your favorite cocktail like grape,
rosemary & gin crush or smashed grape cocktail.
Salads & Curries- Add grapes to your salads like chicken
salad or crunchy pecan grape salad, and curries for that extra fruity punch.
Other Uses of Grapes
Grapes are known for its numerous uses in medicines and in
the production of wine, beverages and other types of foods like jams, jellies
and spreads. Grape seed oil is rich in antioxidants that help keep skin and
hair healthy. It is mainly used in cosmetic products like face cream and night
serum.
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