When discussing vitamin C sources, oranges often come to mind as one.
Did you know that grapes are an excellent way to get vitamin C? Along with cell reinforcements, vitamin K and potassium, these tiny globes of goodness offer loads of nourishment for our bodies.
Grapes are great because in addition to being economical and flexible, says registered dietitian Anthony DiMarino, RD. They can be utilized in multiple dishes and situations.
DiMarino gives us insight into the health benefits of grapes and how you can incorporate them into your meals.
Benefits Of Eating Grapes
Grapes are chock-full of essential vitamins, minerals and cell reinforcements that can benefit our bodies in many ways. Their water content helps keep us hydrated; hence eating grapes may benefit your overall health in this manner.
Helps Your Immune System
As grapes are an abundant source of Vitamin C, they may assist your immune system with fighting bacterial and viral illnesses such as yeast infections.
“With an effective immune system in place, our bodies will be better prepared to resist sudden illness or disease.” According to DiMarino.
Grapes may help protect against cancer through their abundance of cancer-fighting agents, such as polyphenols that contain cancer-inducing free radicals that damage cells and can contribute to cancer formation.
“Cell reinforcements aim to reduce what we call oxidative stress in order to lower cancer risks,” according to DiMarino.
Grapes contain resveratrol, an anticancer agent which may reduce irritation and the development of cancer cells. They also boast catechins, quercetin and anthocyanins – powerful cell reinforcements which may serve to combat cancer effectively.
Brings Down Blood Pressure
“Grapes are known for being low in sodium,” states DiMarino. They make for a delicious addition to a low-sodium diet plan and may help lower blood pressure.
DiMarino notes that grapes are high in potassium, which helps balance out blood pressure levels. A lack of potassium intake could increase your risk for hypertension.
Protects Against Heart Disease
Resveratrol may help prevent cancer as well as heart disease. Studies have demonstrated its efficacy against both.
Studies indicate that people consuming diets rich in potassium were significantly less likely to succumb to heart disease compared to those who didn’t include as much potassium in their eating plans.
Reduces High Cholesterol
Reducing High Cholesterol Grapes contain plenty of dietary fiber, making them an effective way to help lower high cholesterol.
“My goal is to treat cholesterol like road debris: sweep it from your bloodstream into your liver where it can be properly managed,” DiMarino states.
Studies of people with elevated cholesterol found that those who consumed three cups of red grapes daily for an extended period had lower total and LDL “bad” cholesterol.
Protects Against Diabetes
Grapes have a low glycemic index index number, meaning they won’t raise blood sugar.
Studies show that grape supplements could potentially lower blood sugar levels and enhance insulin sensitivity, helping your body utilize glucose more effectively.
Keeps Up With Brain Health
Resveratrol provides numerous advantages to the body. Not only is it an effective cancer preventative agent, but its oxidative stress-reducing qualities may positively impact your brain health as well.
“Parkinson’s disease and Alzheimer’s are prime examples of oxidative stress,” according to DiMarino. Resveratrol may help lower the risks of these diseases from occurring by helping protect cells against free radical damage.
Though studies demonstrate the efficacy of cell reinforcement to combat cognitive issues, more studies must be performed on people to ascertain if its value lies.
Improves Bone Health
Due to their abundance of vitamin K and essential minerals such as calcium, magnesium and potassium, eating grapes could help strengthen and preserve solid bones.
Though many supplements can support bone health, more research needs to be conducted on grapes’ potential contribution to improving bone wellness.
Dials Back Aging
Sounds unbelievable? But that may just be what’s needed to slow the passage of time and keep yourself young!
Resveratrol (an effective cancer preventative), when taken orally, activates SirT1, an antioxidant protein associated with longer life span by altering cell structure and protecting cells.
DiMarino states, “it protects certain qualities which promote healthy aging and longevity.”
Are You Struggling with Sleep Quality? Grapes Might be Just What the Doctor Ordered.
“Grapes contain melatonin,” according to DiMarino. “So they make an ideal evening snack; with low calorie counts and potentially helping with falling asleep more easily.
What Sort Of Grapes Would It Be A Good Idea For You Eat ?
There is an array of choices out there ranging from green, white, purple and red candies with whimsical names like cotton candy and moon drops – which ones should you eat?
“What matters most,” notes DiMarino, is selecting an option closest to its natural structure. For instance, rather than drinking grape juice or eating raisins as sources of nutrition, natural grapes provide you with more nutrition.
A cup of grapes makes an ideal serving. Try adding them to smoothies and mixed green salads like chicken serving of mixed greens for an additional sweet treat. Finally, consider freezing grapes for an icy treat that won’t spoil.
“Eating grapes a few times each week will certainly reap many healthful rewards,” according to DiMarino. “Plus, these tasty snacks are available year-round – an awesome addition!”