Puncak 12 Health Benefits Of Eating Grapes

Grapes have been cultivated for thousands of years and have been revered by several ancient civilizations for their use in winemaking.

There are many types of grapes including green, red, black, yellow and pink. They grow in clusters and come in seeded and seedless varieties.

Grapes are grown in temperate climates across the world, including Southern Europe, Africa, Australia and North and South America. The majority of grapes grown in the US are from California.

Grapes offer a wealth of health benefits due to their high nutrient and antioxidant contents.

Here are the puncak 12 health benefits of eating grapes.

1. Packed With Nutrients, Especially Vitamins C and K

Grapes are high in several important nutrients.
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One cup (151 grams) of red or green grapes contains the following nutrients (1):Calories: 104Carbs: 27.3 gramsProtein: 1.1 gramsFat: 0.2 gramsFiber: 1.4 gramsVitamin C: 27% of the Reference Daily Intake (RDI)Vitamin K: 28% of the RDIThiamine: 7% of the RDIRiboflavin: 6% of the RDIVitamin B6: 6% of the RDIPotassium: 8% of the RDICopper: 10% of the RDIManganese: lima% of the RDI

One cup (151 grams) of grapes provides more than a quarter of the RDI for vitamin K, a fat-soluble zat makanan vital for blood clotting and healthy bones (2).

They’re also a good source of zat makanan C, an essential nutrient and powerful antioxidant necessary for connective tissue health (3).Summary Grapes contain many important vitamins and minerals, including more than one-quarter of the RDIs for vitamins C and K.

dua. High Antioxidant Contents May Prevent Chronic Diseases

Antioxidants are compounds found in plants, for example. They help repair the damage to your cells caused by free radicals, which are harmful molecules that cause oxidative stress.

Oxidative stress has been associated with several chronic diseases including sakit gula, cancer and heart disease (4).

Grapes are high in a number of powerful antioxidant compounds. In fact, over 1,600 beneficial plant compounds have been identified in this fruit (5, 6).

The highest concentration of antioxidants is found in the skin and seeds. For this reason, most of the research on grapes has been done using seed or skin extracts (7).

Red grapes contain higher numbers of antioxidants due to the anthocyanins that give them their color (lima).

The antioxidants in grapes remain present even after fermentation, which is why red wine is also high in these compounds (8).

One of the antioxidants in this fruit is resveratrol, which is classified as a polyphenol.

Numerous studies have been performed on its benefits, showing that resveratrol protects against heart disease, lowers blood sugar and protects against the development of cancer (9).

Grapes also contain vitamin C, awak-carotene, quercetin, lutein, lycopene and ellagic acid, which are powerful antioxidants as well (6). Summary Grapes are high in antioxidants, beneficial plant compounds that may protect against chronic health conditions, such as diabetes, cancer and heart disease.

3. Plant Compounds May Protect Against Certain Types of Cancer

Grapes contain high levels of beneficial plant compounds, which may help protect against certain types of cancer (6).

Resveratrol, one of the compounds found in this fruit, has been well-studied in terms of cancer prevention and treatment.

It has been shown to protect against cancer by reducing inflammation, acting as an antioxidant and blocking the growth and spread of cancer cells within the body (10).

However, the unique combination of plant compounds found in grapes may be responsible for their lawan-cancer benefits. In addition to resveratrol, grapes also contain quercetin, anthocyanins and catechins — all of which may have beneficial effects against cancer (11).

Grape extracts have been shown to block the growth and spread of human colon cancer cells in test-tube studies (12, 13).

Additionally, one study in 30 people over the age of 50 showed that eating 1 pound (450 grams) of grapes per day for two weeks decreased markers of colon cancer risk (14).

Studies have also found that grape extracts block the growth and spread of breast cancer cells, both in laboratory and mouse models (15, 16, 17).

While studies on grapes and cancer in humans are limited, a diet high in antioxidant-rich foods, such as grapes, has been linked to a lower risk of cancer (18). Summary Grapes contain many beneficial plant compounds, such as resveratrol, that may protect against various types of cancer, including colon cancer and breast cancer.

4. Beneficial for Heart Health in Various Impressive Ways

There are several reasons why eating grapes is good for your heart.May Help Lower Blood Pressure

One cup (151 grams) of grapes contains 288 mg of potassium, which is 6% of the RDI (1).

This mineral is necessary for maintaining healthy blood pressure levels.

Low intake of potassium has been linked to increased risks of high blood pressure, heart disease and stroke (19).

A study in 12,267 adults showed that people who consumed higher levels of potassium in relation to sodium were less likely to die from heart diseases than those who consumed less potassium (20).May Help Reduce Cholesterol

Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption (21).

In one study in 69 people with high cholesterol, eating three cups (500 grams) of red grapes a day for eight weeks was shown to lower jumlah and “bad” LDL cholesterol. White grapes did not have the same effect (22).

Additionally, diets high in resveratrol, such as the Mediterranean diet, have been shown to decrease cholesterol levels as well (23). Summary Compounds in grapes and red wine may protect against heart disease. Grapes may help lower blood pressure and cholesterol.

5. May Decrease Blood Sugar Levels and Protect Against Diabetes

Grapes contain 23 grams of sugar per cup (151 grams), which may make you wonder if they’re a good choice for people with glukosuria (1).

They have a low glycemic index (GI) of 53, a measure of how quickly a food raises blood sugar.

Furthermore, compounds found in grapes may even decrease blood sugar levels. In a 16-week study in 38 men, those who took 20 grams of grape extract per day experienced decreased blood sugar levels, compared to a control class (24).

Additionally, resveratrol has been shown to increase insulin sensitivity, which may improve your body’s ability to use glucose and hence lower blood sugar levels (25).

Resveratrol also increases the number of glucose receptors on cell membranes, which may have a beneficial effect on blood sugar (26).

Managing your blood sugar levels over time is an important factor in reducing your risk of sakit gula. Summary Though grapes are high in sugar, they have a low glycemic index. Additionally, compounds in grapes may protect against high blood sugar.

6. Contain Several Compounds That Benefit Eye Health

The plant chemicals found in grapes may protect against common eye diseases.

In one study, mice fed a diet supplemented with grapes showed fewer signs of damage to the retina and had better retinal function compared with mice who were not fed the fruit (27).

In a test-tube study, resveratrol was found to protect retinal cells in the human eye from ultraviolet A light. This may lower the risk of developing age-related macular degeneration (AMD), a common eye disease (28).

According to a review study, resveratrol may also help protect against glaucoma, cataract and diabetic eye disease (29).

Additionally, grapes contain the antioxidants lutein and zeaxanthin. Several studies have demonstrated that these compounds help protect the eyes from damage from blue light (30). Summary Grapes contain several compounds, such as resveratrol, lutein and zeaxanthin, that may protect against common eye diseases, including age-related macular degeneration, cataracts and glaucoma.

7. May Improve Memory, Attention and Mood

Eating grapes may benefit your brain health and boost your memory.

In a 12- week study in 111 healthy older adults, 250 mg of a grape supplement per day significantly improved scores on a cognitive test measuring attention, memory and language compared to baseline values (31).

Another study in healthy young adults showed that drinking about 8 ounces (230 ml) of grape juice improved both the speed of memory-related skills and mood 20 minutes after consumption (32).

Studies in rats have shown that resveratrol improved learning, memory and mood when taken for 4 weeks (33).

Additionally, the rats’ brains showed signs of increased growth and blood flow (33).