The grape, which has many different benefits from controlling anxiety to preventing depression, stands out with its extremely strong nutritional quality despite its relatively small size.
Grapes are a fruit rich in antioxidants, which are mainly found in the skin, leaves and seeds, which provide various health benefits such as preventing cancer, reducing muscle fatigue and improving bowel function.
Grape contains several phytochemicals with antioxidant effects, such as polyphenols, stilbenes, anthocyanins, and proanthocyanidins. The most well-known compound in grapes is resveratrol. Grapes also contain a significant amount of fiber, which is necessary for the functioning of the digestive system.
Vitamins and minerals found in abundance in grapes are:
- Vitamin A,
- B vitamins,
- C vitamin,
- Vitamin E,
- Vitamin K,
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10 BENEFITS OF GRAPE
Nutrients, antioxidants and low calories… These are just a few of the many benefits of grapes. Here are 10 benefits of grapes, a practical, versatile and delicious fruit to include in your diet right now:
Good source of polyphenols
Polyphenols, which are abundant in grapes and provide protection against various diseases, are known as antioxidants that fight free radicals in the body. Polyphenols help fight diabetes, cancer, Alzheimer’s, osteoporosis, heart and lung diseases.
Improves heart health
If you take a bunch of grapes, you will see that it resembles the shape of a human heart. Coincidentally or not, grapes are known to protect the heart. One of the reasons for this benefit is the presence of potassium, a mineral that acts to control blood pressure. Also, resveratrol in grapes helps lower bad cholesterol.
Polyphenols in grapes help prevent cardiovascular diseases in general. In addition to scavenging free radicals, grapes have anti-inflammatory effects and are believed to support heart function. It is known to prevent plaque accumulation in the vessels.
150 grams of grapes contain 288 mg of potassium, which is 6 percent of the recommended daily amount. This mineral is essential for maintaining healthy blood pressure levels. Low potassium intake increases the risk of high blood pressure, heart disease and stroke.
Protects eye health
According to research, eating grapes regularly helps protect retinal deterioration. Grapes are good for the eyes as they contain the antioxidants lutein and zeaxanthin. These compounds reduce oxidative stress and damage to the retina by sunlight. And resveratrol also protects against diseases that cause blindness, such as glaucoma and cataracts, and eye diseases caused by diabetes, such as retinopathy.
Fights the effects of aging
Grapes contain resveratrol, a type of polyphenol that helps prevent degenerative diseases. Resveratrol can help cells survive more. Grapes also contain polyunsaturated fats such as linolenic acid. Linolenic acid is an essential fatty acid found in abundance in the epidermis of your skin. Research shows that polyunsaturated fat intake is important for the skin’s barrier function. They are also linked to photoprotection of the skin, which reduces skin inflammation. They can also improve skin sensitivity.
Studies show that antioxidant-rich fruits help reduce oxidative stress that leads to aging. Studies also show that this reduction improves verbal memory and motor function performance.
Helps prevent metabolic syndrome
Foods rich in polyphenols, such as grapes, help prevent metabolic syndrome. Studies show that grape polyphenols, especially grape seed polyphenols, help improve cholesterol, blood pressure, and blood sugar levels.
Can control stress levels
According to a study conducted in the USA, among the pharmacological properties of the powerful antioxidant of purple grapes is an anti-stress effect. This is because it can block the production of enzymes that interfere with the control of the compound that causes stress in the brain.
Grapes also have benefits for mental disorders such as anxiety depression. This effect is associated with its antioxidant and anti-inflammatory effects.
Supports gut health
Grape contains plenty of water and fiber, especially in its peel, and is very important for intestinal health. It helps keep the body hydrated, reducing the risk of constipation. In addition, fiber shortens intestinal transit time and increases the volume of stool to be excreted.
Protects against certain types of cancer
The resveratrol in grapes has been studied for the prevention and treatment of cancer. Also, the combination of unique plant compounds found in grapes is known to be protective against cancer. Grapes contain resveratrol as well as quercetin, anthocyanins and catechins. All of these have beneficial effects against cancer.
Helps control blood sugar
A very sugary
Despite being a fruit, grapes have a low glycemic index and help lower the amount of sugar in the blood. This is because resveratrol increases insulin sensitivity, which improves the body’s ability to use glucose. Therefore, grapes can be beneficial for diabetics.
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NUTRITIONAL CONTENT OF GRAPE
The table below shows the nutritional composition for two grape varieties per 100 grams:
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2 HEALTHY SUMMER RECIPE WITH GRAPES
Some healthy recipes that can be prepared with grapes are:
Lettuce, Grape and Almond Salad
- 1 washed lettuce,
- 6 celery stalks,
- 300 g seedless red grapes (halved),
- 100 g of almonds,
- 25 g of watercress
Put 3 lettuce leaves per person and cut into strips. Cut the celery and watercress, mix with the lettuce and add the grapes. You can use olive oil, vinegar, salt and pepper to taste.
- 300 g of red or green grapes, preferably seedless,
- 150 ml of water,
1 lemon (optional)
Wash the grapes with warm water, remove the seeds (if any) and put them in a blender. Add water and lemon juice little by little as per your choice.
Another way to prepare grape juice, which takes a little more effort but has more benefits with its higher resveratrol concentration content, is to squeeze the grapes in a strainer and separate the juice. Then cook the squeezed grapes with their skins on medium heat for about 10-15 minutes and strain again. Then let it cool.
It is recommended to dilute the grape juice with a little water, as it is more concentrated, because in this way it is possible to reduce the amount of sugar in the fruit.