Grapes are a sweet that dates back to around 6000 B.C. That’s right, grapes have been a crowd pleaser for everyday snacks, charcuterie boards, jam, jelly, and wine making since Neolithic times. Grapes are not only a versatile fruit, but they also have antioxidants which make them good for your health. In fact, eating grapes may benefit your heart and skin and maybe even protect against cancer. Let’s look at the wonderful reasons to eat grapes and creative ways to use them.
Grape Nutrition Facts
A ¾ cup serving of grapes has:
● 90 calories
● 0 grams of fat
● 23 grams of carbohydrates
● 0 grams of protein
● 1 gram of fiber (4% of the Daily Value (DV))
● 22 mcg of vitamin K (25% DV)
It is noteworthy that the nutritional data is identical for red, green and black grapes.
The health benefits of eating grapes
This juicy and delicious fruit is best known for having polyphenols, or beneficial plant compounds. Red, black, and green grapes harbor polyphenols in the skin, pulp, and seeds. Many studies have looked at the benefits of polyphenols for healthy aging, and research links grape consumption to reduced risk of cardiovascular disease.
for example, a meta-analysis published in PLOS ONE analyzed the effects of grape intake on blood pressure in ten studies. The researchers found that polyphenol intake, through daily consumption of grapes, lowered systolic blood pressure by more than one point. Other studies have determined that consuming a cup and a quarter of grapes a day can improve the function of blood vesselsas much as reduce blood triglyceride levels, LDL cholesterol levels and key markers of inflammation in the body.
The antioxidant properties of grapes also combat age-related cognitive decline. Research in people with memory impairment found that eating just over two cups of grapes a day preserved activity in brain regions associated with Alzheimer’s disease. Also, a to study conducted on animals suggested that eating grapes may reduce oxidative stress in the brain, which is associated with anxiety and memory impairment.
Studies conducted in both animals and humans have also linked grapes to colon and gastrointestinal health. For example, research in mice shows that resveratrol, a specific polyphenol found in grapes, can suppress the replication and promote death of colon cancer cells. a little five person study of colon cancer patients found that consuming the equivalent of two and a half cups of grapes for two weeks reduced the expression of genes that promote cancer growth by 47%. Obviously these results are limited, but they are promising!
last newest research suggests that grapes may protect the skin against harmful UVB light. Researchers believe that grapes act as an anti-inflammatory agent and increase the activities of proteins that play a role in killing cells that contribute to skin cancer.
Are there drawbacks to eating grapes?
There are no drawbacks for healthy people to eat grapes regularly. People taking blood thinners may need to avoid grapes, as they are high in vitamin K, which can decrease the effectiveness of the medication.
Fun facts about grapes
You may know that this sweet fruit serves as a precursor to jelly and wine, but did you know these other fun facts?
Grapes are actually a berry.
When you think of berries, grapes probably don’t come to mind. But you can put grapes in the same category as blueberries, strawberries, raspberries, and blackberries. And like other berries, red and black grapes get their pigment from a compound called anthocyanin, which has been bound to heart health, protection against cancer and diabetes.
The skin contains antioxidants.
Grapes contain phytonutrients, which are found primarily in the skin of the fruit. The best-known phytonutrient, resveratrol (think red wine) is most concentrated in the skin.
Genetics determine the color of the grape
In 2006, plant geneticist determined that grapes have different colors due to their genetic makeup. Red, black, and green grapes are identical in terms of nutritional information, but have slightly different antioxidants. While dark grapes have anthocyanin, green grapes have flavanols. These differences are minuscule, as all grapes have been shown to be beneficial.
All grapes have a variety of antioxidants that fight inflammation. But red and black grapes also contain anthocyanin and reservatrol, plant compounds that have been linked to heart and cognitive health. Therefore, the darker grapes have mild advantage in the nutrition department, but you can’t go wrong with any grape, so choose the one you like best.
What about grape juice?
Although grape juice is rumored to be high in sugar, 100% grape juice is made only from concord grapes, has no added sugar, and has been extensively studied for its potential health benefits. In fact, 100 percent grape juice contains the beneficial polyphenols found in grapes, and research has found a clear relationship between drinking grape juice and reducing the risk of cardiovascular disease. Also, 1/2 cup of 100% grape juice counts as one serving of fruit. Be sure to look for “100%” on the label to ensure the juice is made only from grapes and has no additives.
healthy grape recipes
Although grapes are inherently sweet, they pair well with savory dishes and desserts. Below are some interesting ways to use grapes in your cooking.
Tasty: Add grapes to your main course in this Roasted Chicken Recipe with Grapes and Burrata either Grilled chicken with rosemary and grapes recipe by Antoni. Grapes also go very well with herbs, as in Giada’s Grape and Rosemary Focaccia Recipeor with vegetables and cheese, as in Roasted grapes and mascarpone toast recipe either Farro Salad with Feta, Brussels Sprouts, Grapes, and Almonds. For a Sweet and Sour Snack Try This pickled grapes prescription.
Sweet: Place a bunch of washed grapes in the freezer and enjoy them frozen anytime. Combine grapes with chocolate in this easy Chocolate Grape Bark or add them to a simple and satisfying White Kiwi Sangria Recipe.
This article was originally published on TODAY.com
