What’s not to love about grapes? These globules of pure deliciousness are sweet, healthy and extremely refreshing to the palate. And whether you like the green, black or the red variety, they all come loaded with essential nutrients and antioxidants. Include a handful of grapes in your daily diet and you’ll soon be reaping its health benefits. Grapes are known to contribute towards a healthy heart, can normalize blood pressure and even control cholesterol. Here’s a look at the 10 health advantages of chomping on grapes, how to add them in food and even the side effects.
Table of Contents
Nutritional Value In Grapes
Nutrition Quantity (151 grams)
Calories 104
Vitamin C 27% Reference Daily Intake
Carbohydrates 27.3 grams
Fibre 0.2 gram
Protein 1.1 gram
Fat 0.2 gram
Vitamin K 28% (RDI)
Thiamine 7%( RDI)
Riboflavin 6% (RDI)
Potassium 6% (RDI)
Benefits Of Grapes
1. Full Of Antioxidants
Grapes are known for all the antioxidants they feed the body, thus protecting and healing us from various health disorders. Incidentally, the maximum volume of antioxidants are found in the grape’s skin and seed. So wash the grapes well before eating, but don’t peel the skin away. What’s even more interesting is that grapes don’t lose these antioxidants even after fermentation. And if you’re wondering which variety is healthier, than red grapes are known to carry a higher amount of antioxidants than the green and black.
2. Grapes Can Keep Infections At Bay
Everyone knows that vitamin C is crucial for fighting diseases and infections. For example, if you are suffering from the common cold and flu, you’ll always be asked to take vitamin C supplements to get you some relief from the sickness and boost your immunity. And nothing can ever beat the dose of vitamin C your body needs which you can get from natural products – grapes being one of them.
3. Strengthens The Bones
Grapes are rich in several nutrients and minerals such as calcium, vitamin K, potassium, manganese, phosphorus and magnesium. A study on mice clearly shows that the essence of grapes makes bones strong but this study has not been done on human beings hence more research is needed to confirm the efficiency of grapes for strengthening the bones in humans.
4. Can Regulate Blood Pressure
Our body needs potassium for maintaining normal blood pressure levels. One cup of grapes contains 288 mg potassium, which is extremely beneficial for normal blood pressure. High blood pressure increases the chances of heart problems.
5. May Control Cholesterol
Red grapes are also known for maintaining cholesterol levels in the body. In a study, 69 people with high cholesterol were asked to consume 3 cups or 500 grams red grapes for 8 weeks and it was found that their bad cholesterol had decreased. People with high cholesterol are suggested to include grapes, especially red grapes in their diet but prior advice from a doctor is recommended.
6. Helpful In Curing Diabetes
Grapes have low Glycemic Index (GI) that indicates which particular food can increase our blood sugar levels and at what speed. Being low in GI, grapes don’t increase blood sugar levels and while it’s considered to be a fairly healthy fruit for those with diabetes, a doctor’s recommendation is always suggested before adding grapes to the diet. In a study, 38 people were asked to have 20 grams of grape essence for 16 weeks and it lowered their blood sugar levels.
7. Can Relieve Constipation- Benefits Of Grapes
Grapes have an abundance of fiber that helps in keeping our digestive system healthy. The right amount of fiber and water in one’s diet can keep constipation at bay.
8. Excellent For Eyes
Grapes contain lutein and zeaxanthin that protect us from eye diseases. These two compounds help in keeping our retina healthy which further improves our eye health. Good to consume for people having eye problems.
9. Makes Our Skin Healthy
Apart from eating, grapes can be used directly on the skin. It may remove sunburn and make your skin soft. The vitamin C in the fruit helps in improving skin health. You can take a few grapes, mash them with clean hands, and apply on your face. You can wash it off after 10 -15 minutes.
Also Read : Benefits And side-Effects Of A Vitamin C Rich Diet
10. Keeps Our Hair Strong
Not many people know but grapes also help to keep our tresses healthy, thanks to the antioxidants and vitamin C in them. The method of application of grapes is the same as it is for the skin. Apply mashed grapes on your scalp and wash it off with a mild shampoo after 10-15 minutes. Apart from strengthening, it can also cure hair fall.
Grapes Recipes: What Can You Make With Grapes?
Apart from popping them into your mouth as is, grapes can also be added to other ingredients to make interesting dishes. Here are a few recipes that can inspire you to get started, or maybe even come up with some of your own.
Grape Salad- An Easy Way To Add Grapes To Your Palate
It’s easy to add fruit in our diet in the form of a salad. When it comes to the grape, you don’t even need to peel the fruit. Mix it up with other fruits such as the mango, watermelon, or even the muskmelon. A squeeze of lemon juice and a pinch of black salt can enhance the flavor dramatically.
Grapes Slush- Dose of Refreshing Drink
Frozen grapes sound interesting but appear difficult to make. But it’s really simple. Take a few grapes and freeze them for a few hours. Take them out and blend them roughly. Add some sugar or honey for taste. After getting a smooth paste, pour it into a glass and squeeze a bit of lemon juice into it. You can serve it immediately.
Also Read : Mishry Reviews: Best Honey Brands With No Added Sugar
Grapes For Breakfast- Healthy Start To A Day
There’s nothing as tasty as adding a handful of your favorite fruit into your breakfast cereal. Take yogurt and granola, add some grapes – deseeded ones are the best – and give it a nice stir. You can even add honey if you want additional sweetness.
Grape Juice
Making fruit juice at home is quite easy if you have the right gadgets handy. To make grape juice, take the fruit, black salt, water, and sugar and blend it properly. Some people like their juices clear and therefore strain them into a glass, but pulpy juice is the best way to reap all the benefits of any fruit. Don’t forget to sprinkle some black salt on top of the drink.
Grape Smoothie In Five Minutes
You can make a grape smoothie in just 5 minutes, and all you need is frozen grapes and some banana. Add the frozen grapes into a blender, throw in some pieces of banana for the creamy texture, add some salt and you’re done. Blend the ingredients and pour them into a glass. You can garnish it with a few pieces of dry fruits. Serve immediately or chill it for a little while longer if you like your beverages really cold.
When Is The Right Time To Eat Grapes?
Even though fruits can be eaten at any time except during night as few fruits are acidic in nature and can cause stomach problems. You can have grapes for breakfast, lunch or even as a snack between meals. It’s always best to have fruits at the right time to get all the benefits from it for your body.
According to the My plate guidelines of American Agricultural association 1.5 cup to 2 cups of grapes can be consumed in a day and the amount exceeding it may be dangerous for us.
Side-Effects Of Grapes
Like everything else, all good things come with a touch of the bad. Grapes too are not devoid of a few ‘flaws’. If you eat too much of them, you might end up paying for it. Here’s a quick look at the side effects of eating too many grapes.
- It can lead to stomach ache, gas, an upset stomach, constipation etc.
- It can increase the blood sugar levels of the body. A doctor’s advice is necessary before consuming grapes during diabetes.
- Pregnant women should consult their doctor before consuming grapes as it can raise the level of blood sugar in women suffering from high blood sugar levels. Expectant mothers should avoid grapes or limit their intake in case of gestational diabetes, ulcers or other problems of the digestive tract.
- It can raise or lower the cholesterol levels in the body.
- Even though there are many advantages of eating grapes but it’s high quantity can lead to weight gain.
- If you are allergic to some fruit then you must consult your
doctor before having grapes.
Conclusion
Don’t forget to get your fair share of grapes during the summer. Black grapes’ benefits include heart-health, prevention from cancer, a healthy brain, normal blood sugar levels, etc. Green grapes too, are as healthy as they come. They help to control diabetes and other heart problems. Plus grapes are really good for skin and hair, even when used externally. But don’t overdo it because anything in excess can cause your body damage. If you’re dealing with diabetes or any other disease of are pregnant, consult your doctor first.
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