Grapes are one of the best known fruits in the world for their pleasant taste and for being rich in minerals, vitamins, antioxidants and amino acids that help improve health. Likewise, for all the benefits that grapes provide, they are an important part of gastronomy, being found in main dishes, desserts, smoothies and wines .
This juicy fruit can help improve the functioning of the circulatory, bone, immune and digestive systems. Similarly, it will allow you to prevent cancer, improve sleep and memory . Likewise, if you are diabetic, it can help you improve glucose tolerance and your body's sensitivity to insulin. Know all the benefits that grapes provide if you consume them daily!
Nutritional contribution of grapes
Grapes can be found in a wide variety of types, approximately 10,000, in which their nutritional contribution will vary . According to data from the United States Department of Agriculture, for every 100 g of European-type grapes you can get up to 69 Kcal.
- Water: 80.54 g.
- Energy: 69 Kcal / 200 Kj.
- Protein: 0.72 g.
- Lipids: 0.16 g.
- Carbohydrates: 18.1 g.
- Dietary fiber: 0.9 g.
- Sugars: 15.48 g.
- Potassium: 191 mg.
- Phosphorus: 20 mg.
- Calcium: 10 mg.
- Fluoride: 7.8 mg.
- Magnesium: 7 mg.
- Sodium: 2 mg.
- Retinol (vitamin A): 3 mg.
- Thiamine (vitamin B1): 0.069 mg.
- Riboflavin (vitamin B2): 0.07 mg.
- Niacin (vitamin B3): 0.188 mg.
- Pyridoxine (vitamin B6): 0.086 mg.
- Folate (vitamin B9): 2 mg.
- Ascorbic acid (vitamin C): 3.2 mg.
- Alpha-tocopherol (vitamin E): 0.19 mg.
- Choline (vitamin J): 5.6 mg.
- Phylloquinone (vitamin K): 14.6 mg.
- Alpha-carotene: 1 mg.
- Beta-carotene: 39 mg.
- Lutein + zeaxanthin: 72 mg.
In addition, they provide small amounts of iron, copper, selenium, manganese, zinc, saturated fatty acids and essential and non-essential amino acids .
Benefits of grapes
They strengthen the immune system
Grapes are fruits rich in vitamins A and C, magnesium and amino acids such as arginine, which will help you improve your immune system. In the same way, it will help you protect yourself from various viruses, bacteria and yeast infections, as well as to have a better response to flu .
They are a source of antioxidants
These juicy fruits provide several types of antioxidants and amino acids that will allow you to prevent premature aging and inflammation , improve blood flow, the functioning of your brain and your memory. For these benefits they are recommended in people with neurodegenerative diseases such as Alzheimer's.
Protect eyesight
When consuming grapes, these fruits will provide you with a significant amount of lutein and zeaxanthin, two powerful carotenoids that will help protect your eyesight . Likewise, this fruit is related to the reduction of oxidative stress, cataracts and macular degeneration, factors that can cause blindness.
Improve sleep
Grapes provide the body with a type of melatonin that will help you relax, reduce stress and have a more pleasant rest . Thanks to these benefits that grapes provide, they are recommended for people with insomnia problems, helping to prevent related diseases such as obesity or diabetes.
Prevent cancer
Due to the polyphenols provided by grapes, such as resveratrol, these fruits have antioxidant and anti-inflammatory properties that will help you prevent and control oxidative stress and the development of tumors . In this sense, due to the positive effects of resveratrol and quercetin, you can prevent different types of cancer such as breast, skin, colon and liver.
Improve heart health
Grapes are rich in potassium, fibers, and antioxidants such as quercetin and resveratrol, which help control lipids, blood pressure, and bad cholesterol , and are therefore recommended for people with cardiovascular disease or obesity.
Strengthen bones
Thanks to vitamin K, copper, potassium, phosphorus, calcium, magnesium and fluoride, this fruit helps to strengthen bones, increase their density and promote the repair of bone tissue . Because of these benefits that grapes provide, they are recommended for people with bone disorders such as osteoporosis.
Control diabetes
Despite the fact that grapes have a relatively high contribution of sugars and carbohydrates, due to their nutritional properties they are ideal for people with diabetes. Similarly, this fruit is related to improvements in insulin sensitivity and glucose tolerance .
Improve digestion
Thanks to the fluids and fibers that grapes offer, they help you improve digestion and bowel function, and prevent constipation , which is why they are recommended for people with digestive problems or overweight.
Control the symptoms of allergies and inflammations
Grapes have anti-inflammatory properties thanks to antioxidants such as quercetin, so they help reduce the discomfort caused by allergies . In this way, it will allow you to relieve irritation in the eyes and nose.
They prevent diseases during pregnancy
Grapes are fruits with a considerable supply of vitamin B9, an important nutrient for the healthy development of babies. In addition, together with copper, they promote the production of red and white blood cells, the regeneration of DNA and the brain development of children . Because of these benefits that grapes provide, they are considered important in the diet of pregnant women.
Contraindications
Despite all the benefits that grapes provide, their consumption must be controlled to avoid possible adverse effects. In this sense, due to its contribution of potassium and resveratrol, its consumption in large quantities is not recommended in people with heart problems (beta-blockers and coagulation).
Similarly, people with kidney problems should limit their intake, since they cannot eliminate all the potassium they provide (and which, in large amounts, can be fatal). In addition, this is one of the fruits that usually contains more fertilizers and chemicals in its peel , so you should wash them well before consuming them.
conclusion
Grapes are juicy fruits with many nutrients that can help you improve your overall health. In this sense, grapes are recommended to prevent and control various chronic diseases such as diabetes or cardiovascular disease .
Likewise, they can help you improve your concentration and memory, prevent allergies, and improve your vision. However, in people with heart or kidney problems it is not recommended to consume it in large quantities . Likewise, you must be careful with their washing before consuming them to avoid poisoning with fertilizers.
References
- Groves, M. (2018, August 22). Top 12 Health Benefits of Eating Grapes . Healthline. https://www.healthline.com/nutrition/benefits-of-grapes
- Sass, C. (2019, October 25). 7 Health Benefits of Grapes . Health. https://www.health.com/food/benefits-of-grapes
- Szalay, J. (2016, April 28). Grapes: Health Benefits & Nutrition Facts . Live Science. https://www.livescience.com/amp/54581-grapes-nutrition.html
- US Department of Agriculture. (2019, April 1). Grapes, red or green (European type, such as Thompson seedless), raw – FoodData Central . https://fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients
