Resveratrol is a trademarked compound which has countless grapes benefits on the human body
Once again a very good day to you all my readers. This is an innominate writer and today I will discuss why you should include grapes in your daily diet. Fruits are said to be the most nutritious plant products available for human consumption. Grapes are among those fruits which have been regarded as the super fruits. In my opinion, nearly all fruits are super as they promote good health in every case. So, without wasting any time let’s jump into the benefits of the grapes you can get by eating these little juicy fruits. I mean, eating so the juice is not included as it removes fibrous part of the fruit and makes them less nutritious.
Fruits are generally packed with lesser calories and high in fibre and natural sugars. Grapes also comes in the same category. With about 70 calories per 100 grams serving, grapes are less calorie dense and are packed with some essential minerals. Below is the complete list of vitamins and minerals you will get by eating 100-gram grapes.
- Energy: 70 Calories
- Total Carbohydrate: 17 grams
- Sugars: 16 grams
- Dietary Fiber: 1 gram
- Protein: 0.6 gram
- Fat: 0.1 gram
- Vitamin C: 10.86 mg 18% RDI
- Vitamin K: 19% RDI
- Thiamine Vitamin B1: 4.5% RDI
- Riboflavin Vitamin B2: 4% RDI
- Vitamin B6: 4% RDI
- Potassium: 5% RDI
- Copper: 7% RDI
- Manganese: 2% RDI
- Iron: 1% RDI
Grapes are full of Vitamin K
There is no doubt that vitamin K is an important compound which helps in clotting the blood faster. With increased intake of vita K, you’ll lose less blood in minor injuries as well as protect yourself from infections. Vitamin K along with other enzymes present in Grapes boosts healthy tissues and bones. There are countless instances when capillaries ruptures and blood leaks out of them due to certain stresses inside our body. All these microscopic injuries quickly heal all thanks to the presence of a greater amount of vitamin K in your bloodstream.
Grapes are helpful in reducing muscle soreness
Grapes also contain a good amount of vitamin C which comes handy in reducing muscle soreness. Not only this, but vitamin C is a valuable vitamin which increases the absorption of iron into the body. If you are a fitness freak and spend hours in the gym, grapes can help you reduce soreness in the muscles. The antioxidants that are present in grapes have strong anti-inflammatory properties. Thus, reduced inflammation of body tissues comes as an added bonus.
Grapes benefit your Heart
Grapes contain quercetin and resveratrol which have shown to protect against a condition called Atherosclerosis. This is an artery disease which results in narrowing of cross-section due to hardening of its walls. This condition gives rise to heart attack and can be fatal depending on your lifestyle and age. The fruit also helps in reducing the damage done by ‘bad’ cholesterol (LDL cholesterol).
Antioxidants in grapes help in reducing oxidative stress in the cardiovascular system. The resveratrol also reduces lipids along with their anti-inflammatory properties dips the risks associated with cardiovascular diseases. Not to forget about potassium, which helps in balancing the sodium ions in the bloodstream. Potassium also reduces the risk of suffering from stroke, makes bones stronger, and preserve muscle mass.
The brain is happy with Grapes
The antioxidants present in the grapes may help in reducing the oxidative stress in the nerve endings inside the brain. The overall benefit you’ll get is a reduced chance of suffering from Alzheimer’s disease. Along with the basic treatment to your brain, grapes are found to be beneficial for memory, concentrations as well as mood.
There are certain studies which showed that consumption of grapes increases the memory power, cognitive brain function, and other memory-related skills in just about 20 minutes. So next time before your exam, have about 250ml of grape juice or around 200 grams of whole grapes. You might pass even if you haven’t studied much.
Grapes benefit your eyes
If you really love your eyes, this one is especially for you. Eating grapes have shown to reduce the risk of common eye diseases in humans. Various studies conducted on rats declared that damage to the retina was reduced once rats were fed grapes supplement. Anti-inflammatory properties of grapes reduce the oxidative stress in the retina cells. It develops a layer of protective proteins which counter the effects of blue light.
In other lab tests, it was discovered that resveratrol protected the retina cells from ultraviolet A light. Thus by having grapes can reduce your chances of developing age-related macular degeneration (AMD). AMD is caused by ageing and exposure to higher ultraviolet rays. Other benefits of grapes include protection against glaucoma, cataract, and diabetic eye disease.
Helps in Weight loss
As you have already seen in the nutritional chart that grapes provide you just 70 calories from a serving of 100 grams. Coupled with fat-free form and low-glycemic-index, grapes have shown to help in weight management and weight loss. Resveratrol, the signature compound found in the grapes may increase the metabolic rate, helping you burn more calories. Along with the increased metabolism, you get nutrients packed, high volume snack for a low-calorie cost.
Soft grapes Stronger Bones
What does bone require to be strong? Calcium, Phosphorus, Vitamin K, Potassium, Magnesium as well as Manganese. And yeah, you guessed it right, grapes contain all of them. Grapes’ signature compound resveratrol has shown an increase in bone density in lab tests performed on rats. We can expect similar results in humans too. However, concrete studies are still under the way.
Glows your Skin
Everyone loves their skin and use quite a lot of skincare products for the same. But have you ever thought about the nutrition your skin gets via what you eat? Yes, grapes is an important fruit which has enough potential to prevent age-related skin problems. Thus grapes provide you with radiant skin. Lab studies have proved the fact that resveratrol can help fight the acne-causing bacteria when combined with other skin medication.
Risk of Diabetes is reduced
There is a good amount of sugar present in the grapes, about 16 grams in 100 grams of fruit. But is this sugar good for people with diabetes? Yeah, it is because grapes have a low glycemic index (GI) of 53 thus do not raise blood sugar level quickly. Despite loaded with natural sugars, grapes have various chemical compounds which actually lower the blood sugar level.
In some studies, it was found that people who consumed grapes for 16 weeks resulted in lower blood sugar level than who didn’t. Resveratrol helps in increasing insulin sensitivity of the body and thus body burns more sugar in the blood. So, if you want to stay away from diabetes and improve your insulin sensitivity, eat grapes.
Grapes kick some cancer’s a**
Again resveratrol takes the stage for its ability to subdue cancer cells. Grapes have strong antioxidants which are enemies of the cancer cells. In certain lab tests, grape extracts have shown to stop the growth of colon cancer cells. In another human test, a group of 30 people were given 450 grams of grapes per day. The group have resulted in lower colon cancer markers in the blood in just two weeks.
Another cancer which can be prevented by grapes in breast cancer which is becoming common in human females in today’s times. Grapes have strong cases of reducing the oxidative stress on the human tissues which reduce the risk of cancer.
Good for knee health
Aids in constipation
May help with certain allergies
Boosts immune system
Keeps you hydrated
Come on guys, grapes are also delicious to eat, I don’t have to write an article of this length to make you eat some grapes. And remember that the best you can get from fruit is by eating them not by making juice. Where there is sugar there has to be fibre as that’s best for you health I guess.
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