Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

 Health benefits of eating grapes

      Grape (Vitis vinifera L.) is one of the most commonly consumed fruits worldwide. Grape, (genus Vitis), genus consists of about 60 to 80 species of vining plants in the family Vitaceae, native to the north temperate zone, including varieties that may be eaten as table fruit, dried to produce raisins, or crushed to make grape juice or wine.

   Grape cultivation, or viticulture, is nearly as old as civilization. Grape and wine production has been detailed in the hieroglyphics of the 4th (2400 BCE), 17th, and 18th dynasties of Egypt. It was in use since ancient times in different parts of the world and still grapes are used by a large part of the population worldwide for its nutritive value.

The grape is a woody vine, climbing as tendrils, often reaching a length of 17 metres (56 feet) or more. Botanically, the fruit is a berry, more or less globular, within it the juicy pulp and the seeds.

    The European wine grape (Vitis vinifera) is  commonly used to produce most standard or higher quality wines. There are about 5,000 reported varieties of this grape, varying in colour, size, and shape of berry; composition ; ripening time; and disease resistance potential.

Nutritional value

Calories: 62

Fat: 0.3g

Sodium: 2mg

Carbohydrates: 16g

Fiber: 1g

Sugars: 15g

Protein: 0.6g

Vitamin C: 3.68mg

Vitamin K: 13.4mcg

Vitamin A: 4.6mcg

Grapes are good source of vitamin A,C and K. Vitamin A and C  are effective antioxidants . Vitamin K is important for bone health and blood clotting or coagulation mechanism of the body.

Grapes contain minerals such as calcium and phosphorus which are important for  health of bones and muscles.

All grapes contain sugar (glucose and fructose) in varying quantities depending upon the variety.

Grapes are low in fat.

 It contains various bioactive compounds, such as proanthocyanidins, anthocyanins, flavonols, phenolic acids and stilbenes and most of them are effective antioxidants.

Grapes contain phytonutrients, especially flavonoids such as resveratrol (in the skins of red grapes).

Grapes also contain quercetin (a flavonoid), which may help protect cells from damage.

Quercetin can function as an anti-inflammatory, antiviral, and antioxidant agent also.

Resveratrol has various beneficial health effects, including anticancer, antimicrobial, neuroprotective, antiaging, anti-inflammatory, cardio protective and blood-sugar lowering properties. It has also life-prolonging effects [6].

Health benefits of grapes

·       For protection of heart health 

Resveratrol flavonoid antioxidants may help to lower the risk for high cholesterol, high blood pressure, blood clots, and heart disease.

Studies have indicated that quercetin and resveratrol may reduce the risk of clots and protect the heart

against the damage caused by low-density lipoprotein (LDL), or “bad” cholesterol.

Potassium content in grapes may help to reduce high blood pressure.

·        Improves cognitive functions of brain 

Grape consumption is good for your brain. Studies indicate that consumption of resveratrol can improve memory and cognitive function in elderly. Resveratrol is found in higher concentration in red grapes.

·       Boosting immune function

 Grapes are an excellent source of vitamin C, which is a very effective antioxidant against free radicals. Vitamin C also can help your immune system fight against microbes causing infections. 

·       Improves skin health & beauty

Vitamin C can improve your skin health boosting collagen formation.

It is also a potent anti-oxidant against sun induced skin damage or photo ageing.

Grapes contain powerful antioxidants known as polyphenols. These are having anti-inflammatory and antioxidant properties, particularly resveratrol found in the skins of red grapes.

Resveratrol is a powerful antioxidant helping to reduce oxidative stress to skin from intrinsic and extrinsic factors causing premature ageing. The vitamin C and resveratrol conjointly can make skin supple and glowing; maintain skin tone and texture, reducing scarring and tanning of skin.

·       Reduces the risk factors for life style  diseases 

A diet that is rich in fruits and vegetables has been linked to a reduced risk of various conditions, including heart disease, diabetes, cancer, and obesity.

Grapes are good source of fiber and water. Fibers improve digestion and help to control bad LDL cholesterol and blood sugar levels.

·       Anti-cancer properties 

 Resveratrol may be having the potential to slow or prevent the growth of tumors in lymph, liver, stomach, breast, colon, skin cancer, and leukemia.

Resveratrol anticancer properties have been confirmed by many research studies, which shows that resveratrol is able to inhibit all carcinogenesis stages from beginning to progression [4].

Cisplatin is a cancer chemotherapy agent used for the treatment of bladder, testicular, ovarian, and many other cancers. Cisplatin is toxic to kidneys. Studies suggest that resveratrol may reduce cisplatin renal toxicity[7].

·       Improves digestive health

 Grapes are rich in fibers. These can help digestion, keep bowel movements regular, and reduce the risk of constipation.

·       Helps diabetic neuropathy

Resveratrol may prevent diabetic neuropathy due to the neuroprotective effects of this compound.

·       Helps vision 

Grapes contain the antioxidants lutein and zeaxanthin, which can help vision.

 These can reduce oxidative stress and damage to the retina, and help prevent cataracts and macular degeneration.

·       Supports bone health

Grapes are rich in vitamin K, and minerals calcium, potassium and phosphorus and all these are vit for strength of the bones. Vitamin K and minerals of grapes help bone health.

HOW TO INCLUDE GRAPES IN YOUR DIET

Grapes is better for consumption than grape juice and other products nutritionally. Grinding for making juice may reduce the fiber content in grapes. Therefore it is better to eat grape in its original form. Grapes can be a good addition to salad, smoothies etc.

Recipes with grapes

·       Creamy grape salad

·       Broccoli grape salad

·       Grape tartlets

·       Pina colada fruit salad

·       Cranberry Waldorf salad

·       Waldorf turkey pitas

·       Pin colada carrot salad

·       Ambrosia fruit salad

·       Fluffy green grape salad

REFERENCE

1.    https://www.britannica.com/plant/grape
2.    https://pubmed.ncbi.nlm.nih.gov/36140883/
3.    https://www.aaaai.org/Allergist-Resources/Ask-the-Expert/Answers/Old-Ask-the-Experts/anaphylactic-reactions-cherries-strawberries
4.    https://pubmed.ncbi.nlm.nih.gov/18381589/
5.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2728694/
6.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164842/
7.    https://pubmed.ncbi.nlm.nih.gov/29405976/
8.    https://www.verywellfit.com/grapes-nutrition-facts-calories-and-health-benefits-4111390