MUMBAI: People have cultivated grapes for thousands of years, including several ancient civilizations that revered them for their use in winemaking. Grapes also make a quick and delicious snack you can enjoy at home or on the go. You may find them in various colors, including green, red, black, yellow, and pink. They come in multiple forms, too, from raisins to jellies to juice. Seeded and seedless varieties also exist.
Grapes offer a wealth of health benefits, primarily due to their high nutrient and antioxidant contents. Here are some health benefits of grapes:
May help lower blood pressure
One cup (151 grams) of grapes contains 6% of the DV for potassium. This mineral is necessary for maintaining healthy blood pressure levels.
Evidence shows that potassium helps lower blood pressure primarily by helping dilate your arteries and veins. It may also help excrete sodium and prevent the narrowing of arteries and veins that would otherwise increase blood pressure.
However, a review of 32 studies determined that potassium intakes that are both too low and too high may lead to high blood pressure. Researchers advised sticking to the current daily intake recommendation of 4.7 grams.
May help reduce cholesterol
Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption. In an 8-week study in 69 people with high cholesterol, eating 3 cups (500 grams) of red grapes per day helped lower total and LDL (bad) cholesterol levels. However, white grapes didn't have the same effect. Additionally, diets high in resveratrol — an antioxidant in grapes — such as the Mediterranean diet have been shown to decrease cholesterol levels.
High in antioxidants
Antioxidants are compounds that help repair the damage to your cells caused by free radicals — harmful molecules that cause oxidative stress. Oxidative stress is associated with several chronic health conditions, including diabetes, cancer, and heart disease. Grapes are rich in several powerful antioxidants. The highest concentration of antioxidants is found in the skin and seeds. However, multiple factors may affect their concentration, including grape variety, maturity, post-harvest storage, and environmental factors.
Interestingly enough, these beneficial compounds remain present even after fermentation, which is why wine is also an antioxidant source.
Some grape varieties contain a higher content of anthocyanins, a class of flavonoids that give these fruits orange, red, blue, pink, and purple colors. Human and animal studies indicate that anthocyanins may help prevent or treat brain and heart diseases.
Other important antioxidants in this fruit are resveratrol and quercetin, which may protect against heart disease, high blood sugar levels, and cancer. Grapes also contain vitamin C, beta carotene, lutein, and ellagic acid, which are also powerful antioxidants.
May have anti-cancer effects
Antioxidants in grapes may protect against certain types of cancer. Resveratrol, an antioxidant in this fruit, may help by reducing inflammation, acting as an antioxidant, and blocking the growth and spread of cancer cells in your body. In fact, it has been studied for its effects against numerous cancers.
Grapes also contain quercetin, anthocyanin, and catechin antioxidants — all of which may have cancer-fighting effects.
Test-tube and animal studies show that grape extracts may block the growth and spread of human colon and breast cancer cells. (Agencies)
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