We all know the popular saying, "an apple a day keeps the doctor away," but what about grapes? Often overshadowed by more commonly consumed fruits like apples and bananas, grape is an underrated fruit that deserves more recognition not only because of its mouth-watering flavour but also its health benefits. From fighting cancer to improving heart health, the benefits of grapes are aplenty. Today, we’ll dive deeper into why this small yet mighty fruit should become a staple in your diet.
Top Health Benefits of Grapes
1. May boost heart health
Here are two benefits of grapes for heart health:
- Maintaining Blood Pressure
Grapes contain the mineral potassium, which is important for maintaining healthy blood pressure levels. Scientific evidence suggests that potassium aids in dilating blood vessels, which can lower blood pressure. It also helps in the excretion of sodium and prevents the narrowing of arteries and veins, which otherwise leads to increased blood pressure.
- Reduction in Bad Cholesterol Levels
Compounds present in grapes have been found to protect against high cholesterol levels by reducing cholesterol absorption. Furthermore, diets high in resveratrol, a powerful antioxidant found in grapes, have shown promise in lowering bad cholesterol levels.
2. High in antioxidants
The antioxidants in grapes are compounds that work to repair cellular damage caused by harmful molecules known as free radicals. You may be surprised to learn that even after fermentation, these beneficial antioxidants remain present, making wine a source of antioxidant goodness. Specifically, grapes contain anthocyanins, which give them their vibrant colour and have shown to have potential benefits for brain and heart health. Additionally, the fruit is packed with other important antioxidants like resveratrol and quercetin, which offer protection against heart disorders, high blood sugar levels, and cancer. Grapes also provide a rich supply of vitamin C, beta carotene, lutein, and ellagic acid, further enhancing their antioxidant value.
3. Potential Protectors Against Cancer
With its antioxidants, including resveratrol, grapes may help act as a shield against certain types of cancer. Extensive research has been conducted on the effects of resveratrol against various cancers. It may help inhibit the growth and spread of cancer cells. Additionally, grapes are rich in other antioxidants like quercetin, anthocyanin, and catechin, all of which may contribute to their cancer-fighting properties.
- May help relieve constipation
Constipation is characterised by irregular, firm, dry bowel motions. Dehydration, consumption of processed meals, and a lack of fibre, can all contribute to this. Your gut moves less often or does not pass gas or stool entirely when you are constipated. Whole fruits like grapes are high in fibre, which can help alleviate constipation symptoms considerably. In addition to boosting faecal weight and frequency of bowel movements, this shortens the time it takes for stools to pass through your colon.
5. Might improve eye health
According to research studies, grapes may be able to protect your eyes from glaucoma, cataracts, and diabetic eye disease. Resveratrol helps safeguard against these ailments. Additionally, grapes contain lutein and zeaxanthin, antioxidants that support eye health, enhance visual performance, and prevent age-related eye diseases.
6. Maintaining bone health
Although the research on this is limited, it appears that consuming grapes may help prevent the weakening or thinning of bones. Nutrients in this fruit which are all important for bone health, include calcium, magnesium, potassium, and vitamin K. Resveratrol has also been shown in several clinical trials to safely increase bone mineral density in people. Resveratrol is also one of the most potent known natural anti-ageing supplements and seems especially helpful for strengthening bones without having any unfavourable side effects.
7. Beneficial for hair and skin
Resveratrol has become a favourite in cosmetic products for its ability to deeply penetrate into one’s skin, boost collagen levels, and shield against harmful UV damage. Studies on animals have shown that resveratrol can even speed up wound healing by promoting collagen production. And when it comes to hair, resveratrol offers protection against environmental damage, while stimulating the growth of vital follicular cells.