The health benefits of grapes include their ability to treat constipation, indigestion, fatigue, kidney disorders, macular degeneration and the prevention of cataracts. Grapes, one of the most popular and delicious fruits, are rich sources of vitamins A, C, B6 and folate in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium.
Grapes contain flavonoids that are very powerful antioxidants, which can reduce the damage caused by free radicals and slow down aging.Grapes, due to their high nutrient content, play an important role in ensuring a healthy and active life.
Grapes are small round or oval berries that feature semi-translucent flesh encased by a smooth skin. Some contain edible seeds while others are seedless. Like blueberries, grapes are often covered by a protective, whitish bloom. Grapes that are eaten as is or used in a recipe are called table grapes and as opposed to wine grapes or raisin grapes .
Amazing Health Benefits With Grapes
Health Benefits
Few fruits have garnered as much attention in the health research literature as grapes. Part of the reason may be their widespread presence in diets worldwide. With the exception of Antarctica, grapes are cultivated on all of the earth's continents, and researchers from many different countries have been especially interested in this food. But an even greater part of the reason involves the amazing nutrient composition of grapes themselves. Every year, it seems like the list of health-supportive grape nutrients grows longer, and it can be challenging just to keep up with the many phytonutrients provided by this popular food.
Due to their well-known therapeutic value, grapes can be used as a cure for asthma. In addition to that, the hydrating power of grapes is also high, which increases the moisture present in the lungs and reduces asthmatic events.
Bone Health:
Grapes are a wonderful source of micro-nutrients like copper, iron, and manganese, all of which are important in the formation and strength of the bones. Adding grapes into your diet on a regular basis can prevent the onset of age-related conditions like osteoporosis. Manganese is an extremely important element in the body, which aids in everything from protein metabolism, collagen formation, and nervous system function.
Improve eyes health:
Eyes are an extremely important part of our body as without it there would only be darkness. Grapes are rich in antioxidants like lutein and zeaxanthin which have been linked to a reduced risk of age-related macular degeneration.
As our eyes age, we often lose vision or develop macular degeneration. Grapes contain flavonoids, which can help to slow the development of eye diseases and lower the risk of developing macular degeneration by up to 40%.
As is obvious from the above health benefits, grapes are an excellent choice if you want to increase your daily intake of fruits and vegetables. However, it is worth noting that grapes and grape juice are not recommended for those who suffer from diabetes, clinical obesity, or stomach ulcers.
Keeps you looking younger
As we age, our skin suffers from free radical damage which is similar to the way iron rusts after being exposed to air. Even though there is no way to prevent this process, the many antioxidants present in grapes will at least help delay it.
Tips for Preparing Grapes
Grapes should be washed under cold running water right before consuming or using in a recipe. After washing, either drain the grapes in a colander or gently pat them dry. If you are not going to consume the whole bunch at one time, use scissors to separate small clusters of grapes from the stem instead of removing individual grapes. This will help keep the remaining grapes fresher by preventing the stem from drying out.
While some recipes call for peeled grapes, evaluate the recipe to see whether including the skin would actually greatly change the taste and texture, since the grape skin contains many of the fruit's vital nutrients. If retention of the skin isn't objectionable for recipe reasons, we recommend that you always include the skin on account of its nutrient richness. If you decide to use peeled grapes, it's easier to use the American varieties since their skin more readily pulls away from the pulp.
Healthiest Way of Preparing Grapes
Grapes retain their maximum amount of nutrients and their maximum taste when they are enjoyed fresh and not prepared in a cooked recipe. Cooking temperatures used in baking of 350°F/175°C can damage some of the unique and delicate phytonutrients found in this amazing fruit.
Long and healthy hair locks
The general hair-related issues faced by all these days can be naturally solved by consuming red grapes. These berries ideally help problems like dandruff, hair fall, split ends or early graying. Directly consumed or used in the form of oil or supplement, these fruits help to strengthen, soften and lengthen hair, reduce flakiness, itchiness of the scalp and therefore reduce dandruff, increase blood circulation in the scalp. Thus these luscious berries promote healthy and beautiful hair.
Blood Sugar Benefits
In terms of blood sugar regulation, not all fruits are created equal. Watermelon, for example, has a relatively high glycemic index (GI) value in the range of 70-75, and is not considered to be a food that can be freely eaten by persons having difficulty with blood sugar balance. Grapes, on the other hand, have long been classified as a low glycemic index (GI) food, with GI values ranging between 43-53. In the case of grapes, recent studies have also shown that the low GI value of grapes is a good indicator of this fruit's blood sugar benefits. Studies have now connected grape intake to better blood sugar balance, better insulin regulation, and increased insulin sensitivity. We suspect that the strong phytonutrient content of grapes plays a key role in providing these blood sugar-related benefits.
Blood cholesterol:
Grapes contain a compound called pterostilbene, which has the capacity to lower a person’s cholesterol levels. Pterostilbene is closely related to resveratrol, the beneficial antioxidant and coloring flavonoid that is also found in grapes, and early research has shown that it has anti-cancer qualities as well as having a great impact on cholesterol levels. It is also thought to have preventative powers over cognitive decline. Furthermore, the saponins present in the skin of grapes can also prevent the absorption of cholesterol by binding with it.
Ensures a glowing and healthy skin
Red grapes are rich in antioxidants, which work wonders for the skin. They render anti-aging benefits like reduction of wrinkles, increase in elasticity of the skin, proper circulation of blood, thus leading to glowing, healthy and younger-looking skin.
Red grape extract can also be used as a natural sunscreen to protect against the damage caused by harmful ultraviolet rays due to the abundance of antioxidants.
Grapes Protect the Heart diseases:
A study done at the University of Michigan Cardiovascular Center fed groups of rats with enriched grape powder made from a mixture of red, green and black table grapes, including the skins and seeds. All of the rats were from a research breed that develops high blood pressure when fed a lot of salt. Half the rats were put on a high salt diet and another half on a low-salt diet. A third group of rats were designed as the control group and had no grape powder added to their food. After 18 weeks, the rats that ate the grape-enriched diet had lower blood pressure, better heart function, reduced inflammation, and less signs of heart muscle damage compared to the rats that ate the same salty diet without the grape powder.

Heart diseases: Grapes increase the nitric oxide levels in the blood, which prevents blood clots. Therefore, grapes are an effective way to reduce the chances of heart attacks. Additionally, the antioxidants present in grapes prevent the oxidation of LDL cholesterol, which blocks the blood vessels and is a main contributor to various coronary conditions. Grapes also have high numbers of flavonoids, which are what give grapes their color, but flavonoids are also very powerful antioxidants. The two main types in grapes are resveratrol and quercetin, and these two compounds negate the effects of free radicals that threaten the body and stimulate LDL cholesterol’s harmful effects on arteries. Also, these two antioxidant flavonoids act as a clean-up crew to reduce platelet clumping and filter toxins out of the blood.
Calories and Nutrition
One cup of grapes, with about 100 calories, provides more than a quarter of the daily recommended values of vitamins K and C. Grape seeds, which are edible, are chock-full of antioxidants.
Light and white grape juice supplements the iron content in the body and prevents fatigue. Anemia is a real problem for many people, and eating grapes can help keep your iron and mineral levels balanced in the body. A lack of iron can make you sluggish, and your mind also doesn’t work as quickly, since iron is an essential mineral that impact a number of bodily functions.  However, dark grape juice might not give an iron boost and may actually decrease iron levels. Drinking grape juice also provides a nearly instant energy boost.
Grape seed extract for Alzheimer’s Disease
Grape seed extract may help delay the development of Alzheimer’s disease, according to an animal study published in 2009. In tests on mice, scientists discovered that grape seed extract eased inflammation and prevented the accumulation of substances known to form the brain plaques associated with Alzheimer’s disease.
Grape seed extract for Wound Recovery
Grape seed supplements also appear helpful in wound recovery, says the Davis Heart and Lung
Research Institute at Ohio State University. A study by OSU researchers found that wounds treated with grape seed extract healed faster and with less scarring than wounds treated with a placebo solution. Grape seed extract seems effective at treating chronic venous insufficiency and diabetic retinopathy, but more research is needed.
Grape seed extract for a Younger looking skin
Procyanidins also bond with collagen, the most abundant protein in the body and a key component of skin, gums, bones, teeth, hair and body tissues.The bonding promotes cell health and skin elasticity, making it seem more youthful, in a process that works almost like a natural face-lift. Procyanidins additionally help protect the body from sun damage, which can also cause premature ageing of the skin.
Preparation and Serving Tips
Just before eating, rinse grape clusters and drain or pat dry. Slight chilling enhances the flavor and texture of table grapes. Cold, sliced grapes taste great blended in with low-fat yogurt. Frozen grapes make a popular summer treat. For a change of pace, skewer grapes, banana slices (dipped in lemon), apple chunks, and pineapple cubes, or any favorite fruit. Brush with a combination of honey, lemon, and ground nutmeg. Broil until warm.
Grapes contain a phytonutrient called resveratrol, which is an antioxidant that helps fight cancer and heart disease. Resveratrol is being researched for a possible role in protecting and maintaining brain and nerve health. Grapes also contain additional phytonutrients such as catechchins, anthocyanins, and quercetin, which are also antioxidants.
It's true, grapes are healthy and one of Mother Nature's most convenient snack foods. Rich in compounds that protect against cancer and high in potassium, grapes are great foods while trying to lose weight.
Nutritional Benefits of Grapes
Helps in losing weight
One of the best nutritional benefits of grapes is that they are fat and cholesterol free fruit. You can eat it mixing up with salad or you can enjoy it with an extra effect of lime. That gives you a perfect sweet and sour breakfast with zero calories.
Another health protection enzyme
Grapes also contain Catechins which is one type of flavonoid type antioxidant which show protective properties against some diseases. This compound is found in white and green type of grapes.
Protects against viral and fungal infections
Grapes are powerful source of antioxidants. These antioxidants fight against viral and fungal infections in the body.
It creates a protector shield against infectious elements present outside. It protects from viral fever and different types of fungal infections.
Waldorf salad
Waldorf salad is often served with a creamy dressing, but in this incredibly healthy version, the sweetness of the grapes speaks for itself. Walnut oil is a source of omega-3 fatty acids that augment the heart and brain benefits of the grapes.

2 cups red apples, diced
2 cups green apples, diced
4 stalks celery, diced
2 cups concord grapes, seedless
1 cup walnuts
4 tablespoons walnut oil
2 tablespoon apple cider vinegar
1/2 teaspoon salt
1. Toss together the apples, celery, grapes, and walnuts in a large bowl; set aside.
2. In a small bowl, whisk together the walnut oil, apple cider vinegar and salt.
3. Toss together and serve.
1. Decrease blood pressure with concord grapes
Concord grapes contain many flavonoids, including resveratrol, which can help decrease blood pressure by improving the fluidity of the blood. Resveratrol also relaxes the arterial walls to allow adequate circulation and decrease the pressure in the arteries.
2.Concord grapes maintain healthy breast tissue
Concord grapes contain resveratrol, which protects the DNA in our cells against mutations that occur. Studies show that resveratrol is specifically beneficial in protecting breast tissue from the mutations that can take place in certain breast cancers.
Red Grapes: Immune Booster
Red grapes, like blueberries, can give your immune system a boost, thanks to the compound resveratrol, according to a new study in the journal Molecular Nutrition and Food Research. The compound, which is also found in red wine, may be the reason why red wine has shown to have positive health effects.
Red grapes have also been shown to reduce levels of LDL, regarded as the "bad" cholesterol, and raise levels of the "good" cholesterol HDL, according to a 1999 study in the journal Circulation.
Grape juice.
First of all, you’ve probably heard of resveratrol. Resveratrol is one of the several phytonutrients found in grapes, that affects longevity by slowing oxidization of cells. This also offers protection against degenerative diseases like cancer. This great antioxidant can be found in grape skins, grape seeds and grape flesh and other berries too.
Quercitin is another phytonutrient found in grapes, that has anti-inflammatory and antioxidant properties. Black grapes also have high concentrations of flavonoids, which are very powerful antioxidants and prevent cancer.
Black currants are high in anthocyanins, which have great antioxidant capacities. They neutralize free radical buildup and increase our health. These antioxidant rich berries particularly increase vision health and have anti-inflammatory properties.
Now that you’ve read about the amazing benefits of this super-antioxidant black currants grape juice, here’s how you can make it at home!
Ingredients for 2 glasses:
2 bunches black grapes
2 cups black currants, fresh or frozen (I only had frozen, and defrost them before making the juice)
2 Tbsps lemon juice
healthy sweetener of choice (optional – I didn’t add any)
water, as needed.
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