The Top 16 Health Benefits of Grapes: Health Conditions Discover Plan Connect
The Top 16 Health Benefits of Grapes: Health Conditions Discover Plan Connect
The Top 16 Health Benefits of Grapes: Health Conditions Discover Plan Connect
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NUTRITION
Evidence Based
Grapes offer a wealth of health benefits, primarily due to their high nutrient
and antioxidant contents.
Calories: 104
Carbs: 27 grams
Protein: 1 gram
Fat: 0.2 grams
Fiber: 1.4 grams
Copper: 21% of the daily value (DV)
Vitamin K: 18% of the DV
Thiamine (vitamin B1): 9% of the DV
Riboflavin (vitamin B2): 8% of the DV
Vitamin B6: 8% of the DV
Potassium: 6% of the DV
Vitamin C: 5% of the DV
Manganese: 5% of the DV
Vitamin E: 2% of the DV
As you can see, grapes are a rich source of copper and vitamin K. Copper is
an essential mineral involved in energy production, while vitamin K is vital for
blood clotting and healthy bones (2Trusted Source, 3Trusted Source).
Grapes also provide good amounts of B vitamins like thiamine, riboflavin, and
B6. Both thiamine and riboflavin are needed for growth and development,
while B6 is mainly required for protein metabolism (4Trusted Source, 5Trusted
Source, 6Trusted Source).
SUMMARY
Grapes contain many important vitamins and minerals, including copper and
vitamins B and K.
3. 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 (13Trusted Source).
Grapes also contain vitamin C, beta carotene, lutein, and ellagic acid, which
are also powerful antioxidants (14Trusted Source).
SUMMARY
Grapes are rich in antioxidants, which are beneficial plant compounds that
may protect against chronic health conditions.
Test-tube and animal studies show that grape extracts may block the growth
and spread of human colon and breast cancer cells (22Trusted
Source, 23Trusted Source, 24Trusted Source).
Additionally, a 2-week study in 30 people found that those over the age of 50
who ate 0.3–1 pound (150–450 grams) of grapes per day experienced
decreased markers of colon cancer risk (25Trusted Source).
While more human studies are needed, a diet high in antioxidant-rich foods,
such as grapes, has been linked to lower cancer risk (26Trusted Source).
SUMMARY
Antioxidants in grapes may prevent the growth and spread of multiple types of
cancer, though human research is lacking.
This means that grapes’ GI score may range from low to medium, in which
case they may raise your blood sugar levels at a slow or moderate pace but
won’t necessarily spike it.
However, keep in mind that eating too much of a low GI food will have the
same effect on blood sugars as eating a high GI food. So, it’s best to eat
grapes in moderation.
Managing your blood sugar levels over time is important for reducing your
diabetes risk and preventing diabetes-related complications.
SUMMARY
Though grapes are high in sugar, their low to moderate GI makes them fairly
safe to eat in moderation if you have diabetes. Additionally, compounds in
grapes may protect against high blood sugar.
For instance, in a study in mice, those fed grapes showed fewer signs of
damage to the retina and had better retina function than mice not given the
fruit (33Trusted Source).
Plus, grapes contain the antioxidants lutein and zeaxanthin, which have been
shown to help maintain eye health, improve visual performance, and prevent
common age-related eye diseases (36Trusted Source, 37Trusted Source).
SUMMARY
Another study in healthy young adults showed that drinking 7.8 ounces (230
mL) of grape juice improved both mood and the speed of memory-related
skills 20 minutes after consumption (39Trusted Source).
SUMMARY
Grapes contain compounds that may improve memory, attention, and mood,
as well as protect against Alzheimer’s disease.
For example, in an 8-week study, rats fed freeze-dried grape powder had
better bone absorption and calcium retention than rats that didn’t receive the
powder (44Trusted Source).
SUMMARY
Grapes contain vitamins and minerals important for bone health, although
more research is needed in humans.
For example, resveratrol has antimicrobial properties that inhibit the growth of
bacteria and fungi like Campylobacter jejuni and Candida albicans (49Trusted
Source).
Lastly, grapes are a good source of vitamin C, which is well known for its
immune system benefits (1Trusted Source, 52Trusted Source).
SUMMARY
Grapes contain several compounds that may have beneficial effects against
harmful bacteria and fungi.
10. May slow signs of aging and
promote longevity
Plant compounds in grapes may affect aging and lifespan.
Research shows that resveratrol may delay signs of aging by mimicking the
beneficial effects of calorie restriction, such as reducing oxidative stress,
enhancing stress resistance, and improving inflammatory response
(53Trusted Source, 54Trusted Source).
Keep in mind that these benefits have only been seen in animal studies.
SUMMARY
SUMMARY
Because oxidative stress and inflammation play a role in hair loss, research
suggests that resveratrol may also promote hair growth (64Trusted Source).
For starters, resveratrol protects hair follicles from environmental damage. It
also promotes the rapid increase of important follicular cells that encourage
hair growth (64Trusted Source).
SUMMARY
The antioxidant resveratrol in grapes may protect your skin from damage and
promote hair growth but more research is needed.
SUMMARY
Additionally, grapes are 81% water, so they may help you reach your
hydration goals (1Trusted Source).
SUMMARY
As a good source of water and fiber, grapes may help relieve constipation.
In fact, studies have determined that grapes are a natural source of melatonin,
a sleep-promoting hormone that regulates your sleep-wake cycle (69Trusted
Source, 70Trusted Source, 71Trusted Source).
Interestingly enough, melatonin is found mainly in grape skin, which is why it’s
also present in products like grape juice and wine (69Trusted Source).
Since melatonin works hand-in-hand with your internal clock, intake timing is
an essential factor to consider. If you’re eating grapes to help you sleep, aim
to consume them early in the evening.
SUMMARY
Grapes are a natural source of melatonin, a hormone that may improve your
sleep quality.
Grapes are easy to snack on or add to your meals. Grape juice and red wine
— in moderation — may provide benefits as well.
Fresh grapes fruit vs. grape juice
Both grapes and grape juice share multiple health benefits, but the whole fruit
is generally healthier.
That’s partly because the production process for grape juice — which includes
heating the juice to avoid fermentation — may reduce its antioxidant content
by 44% (72Trusted Source, 73Trusted Source).
In addition, fruit juices provide little to no fiber compared with whole fruits, as
well as a higher sugar content.
Evidence shows that diets that include whole fruits instead of juice are more
effective for weight management for the following reasons (68Trusted
Source):
a slower rise in blood sugar levels, which prevents your blood sugar and
insulin levels from spiking and crashing
delayed stomach emptying, which increases feelings of fullness and
reduces food intake
So, you should aim to eat fresh grapes rather than drink grape juice whenever
possible.
SUMMARY
While whole grapes and grape juice provide multiple nutrients, eating fresh
fruit ensures a higher intake of fiber and antioxidants, plus a lower sugar
intake.
Nevertheless, while moderate wine intake may positively affect your health,
like grape juice, it lacks whole grapes’ fiber content.
SUMMARY
Like whole grapes, wine is a good source of antioxidants, and it offers multiple
health benefits. However, excessive intake may lead to detrimental health
effects.
The bottom line
Grapes offer several important nutrients and powerful plant compounds that
benefit your health. Though they contain sugar, they don’t appear to
negatively impact blood sugar control when eaten in moderation.
They are also quite delicious and easy to add to your diet. For the most
benefits, choose fresh grapes over grape juice or wine.
FEEDBACK:
Written by Ariane Lang, BSc, MBA and Melissa Groves — Medically reviewed
by Imashi Fernando, MS, RDN — Updated on January 28, 2022
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