Fun fact: About 600 grapes are needed to make one bottle of wine
Grapes were thought to be introduced by the Spaniards and through time, it has acquired its title as the “queen of fruits.” According to the Medical News Today, around 72 million tons of grapes are being grown each year around the world. A large portion of this are used to produce wine. This fruit has shown numerous benefits on a person’s health, primarily because of the high level of nutrients it contains.
The United States Department of Agriculture (USDA) states that 100 grams of grapes contain 69 calories with zero cholesterol. Because grapes are essentially high in water content, they provide lots of nutrients with only few calories. The water content found in grapes is also ideal for hydration.
Grapes are good source of vitamin C, with 10% of the recommended daily allowance. The said vitamins protect the cells to keep them healthy. A more common function of vitamin C is to boost the immune system of the body. It also has 12% RDA of vitamin K, an essential nutrient for strong bone formation and for blood clotting.
Other important vitamins found in grapes include vitamins A (3% RDA), E (1% RDA), and B complex. Vitamin A works to achieve healthy vision as it also keeps other body organs healthy. Vitamin E, an antioxidant, helps make red blood cells and assists in the body’s use of vitamin K. Among the nutrients under the eight vitamin B group, vitamin B6 or pyridoxine has the highest RDA. It plays a vital role in the metabolism of carbohydrates and protein as well as the formation of certain chemicals in the brain for its healthy functioning.
These round berries are also good source of potassium, which is important to keep vital organs like heart and kidney to function normally. Grapes also yield lots of minerals that is vital for overall health. It has 14% RDA of copper, which strengthens tissue and production of energy in the cells. Aside from copper, grapes also contains moderate amount of minerals such as iron, manganese, and magnesium.
Studies also found that grapes have large amount of resveratrol, an antioxidant that prevents blood clot and damages in blood vessel.
Grapes vary in colors. There are red or purple, blue or black, and white or green grapes. The variation of grape colors rests on the polyphenolic antioxidants attendant to each. Red grapes are rich in anti-inflammatory and anti-allergic anthocyanins, while white or green grapes have catechins.
The Health Benefits of Grapes
For years now, grapes have been regarded as the “queen of the fruits” not only because of its amazing taste but also of its unbelievable health benefits. You would not believe how these small sized berries contain so much vitamins, minerals, and antioxidants that are very essential to achieve optimal overall health. Associating grapes in our diet plan will not only make us fit but also healthy from the inside.
Have you ever wondered why grapes have a slightly translucent appearance in the inside? It is because of the presence of poly-phenolic compounds that very powerful antioxidants. As discussed above, grapes contain anti-oxidants that helps prevent cancer, heart ailments, diabetes, nerve diseases, infections, and others more. Enumerated further are the amazing health benefits of regularly eating grapes.
Prevents High Blood Pressure
This antioxidant is called resveratrol. What is resveratrol? Resveratrol is a special type of phenol that is produced by certain variety of plants like vines. As to date there are evidences that resveratrol has beneficial effects to the self-defense mechanism of the body. This has antioxidants that clear the body’s systems from fungi and unwanted substances. High dose of resveratrol has clear effects in regulating blood pressure. This substance changes the blood vessels’ molecular mechanisms through reducing angiotensin activities. Angotiensin activities lead constriction in the blood vessels that causes increase of blood pressure.
Reduces Risk of Heart Diseases
Resveratrol also causes increased production of a compound that causes the blood vessels to relax called nitric oxide. Regulated blood pressure affects the condition of the human heart. The flavonoid compound found in grapes promote proper blood blow in the body especially in the arteries. This anti-inflammatory content also allows maximum protection from the dangers caused by LDL or the low-density lipoprotein cholesterol. This cholesterol is the bad type of cholesterol that primary causes high blood pressure, stroke, or worst heart attack. Grape is also high in potassium that strengthens its promotion of a healthy heart condition.
Promotes Weight Management
Grapes contain very less amount of calories. For 100g serving, it only has 69 calories without any amount of cholesterol. The resveratrol content also eliminate bad cholesterols in the body therefore regulating the body’s amount of fats. Resveratrol also boosts metabolism which supported its weight loss effect. Grapes also contain effective antioxidant substances are very significant in weight management. It has been proven that intake of foods with antioxidants is the key to lose and regulate weight. Failure to regulate weight can cause obesity which is the source of many illnesses especially heart-related ailments as well as cancer. Having grapes occasionally can build up protective and self-defense mechanism in your system that fights off unwanted fats and cholesterol.
Fights Bacteria Build-up
Aside from the resveratrol compound found in grapes, it also has another type of effective flavanoid antioxidant called catechins. This content of grapes improves anti-bodies that enable the body to fight off bacteria build-up that can be a source of various diseases.
Avoids Inflammation that causes allergy
Because of the anti-inflammatory substances that grapes have, particularly quercetin, they have the power that can reduce the allergic reactions and their respective effects. Inflammation is also a common source of various types of diseases most popularly cancer and cardiovascular complexities. Flavonoids are capable of stimulating nitrogen and reactive oxygen that boosts anti-inflammatory mechanisms.
Grapes are high in water content just like watermelon that keeps the body hydrated. This fruit is also a source of fiber. Fruits with fiber and high water content also regulate proper bowel movement.
Grapes have various types of minerals and vitamins that make the bones stronger and healthier. These vitamins include manganese, iron, and copper. These minerals are vital when it comes to the formation and maintenance of our bones. Incorporating grapes in your diet plan will help strengthen your bones through the years. Remember that as we grow old, age-related conditions develop. If you want stronger bones as you age eat plenty of grapes.
Decreased chances of having kidney disorders
Grapes regulate the acidity in the body especially in the uric acid. Reduced levels of acids in the body will relieve the kidneys from pressure and stress. Because of the high water content in grapes, it washes away acids through urination. Because of its anti-oxidation effect, it has many advantages in the body as a whole.
Prevents various eye-related disorders
First, grapes have the ability to prevent loss of vision and macular degeneration caused by ageing. Studies and research were conducted in this light and conducted that having grapes everyday reduces chances of developing ARMD or age-related macular degeneration by more than 30%. The antioxidant properties of grapes, especially the flavanoids, eliminate the harmful effects of free radicals. Free radicals can cause eye-related disorders like cataracts.
It is safe to conclude that grapes are sources of beneficial minerals and vitamins that materially help in preventing development of cancer, allergies, high blood pressure, various heart-related ailments, and many more. For the greater benefit of your body, make sure to have grapes in your dining table as always as possible.
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