The very image of juicy grapes hanging down in bunches can make us salivate! Unless you are the fox in the story of “Sour grapes”, walking away from these fruits is quite hard. Apart from their delectable taste, grapes are also packed with nutrition, making you want to binge on them even more. From strengthening immunity to reducing cholesterol levels and even preventing cancers, these fruits are easily one of the healthiest foods on the planet! In this article, we have listed 11 amazing grapes benefits for health, hair and skin, that are backed with scientific studies.
Read along to know why grapes deserve to be a part of your regular diet, other just than landing up in your wine glass!
Nutritional Facts Of Grapes:
Here is a breakdown of the nutritional information of grapes per 100 gms serving:
Total Calories – 69
- Total Carbohydrates – 18 gms
- Dietary Fiber – 0.9 gm
- Sugars – 15.5 gm
- Total Fat – 0.2 gm
- Vitamin C – 18% of DV
- Vitamin K – 18% of DV
- Vitamin B6 – 4% of DV
- Potassium – 5% of DV
- Copper – 6% of DV
- Iron – 2% of DV
- Water – 80.5 gm
Research-Based Health Benefits Of Grapes:
Here are our 11 science proven grapes benefits along with side effects. Let’s have a look into them.
1. May Reduce Risk of Diabetes:
Diabetic patients are allowed to eat grapes as they have a low glycemic index compared to other fruits. A study also shows that grapes may help in reducing blood sugar levels in diabetic patients due to high amounts of phytochemicals and anti-inflammatory agents present in them (1). It is also known that grapes can also improve insulin sensitivity which is very important to bring down the glycemic readings and reduce the need for high-power medication.
2. May Prevent Heart Problems:
Many studies show that regular intake of grapes in the form of fruits and wine may keep heart diseases at bay! A particular study shows that grapes can reduce the risk of cardiovascular problems with the high amounts of polyphenols, flavonoids, and resveratrol present in them (2). Also, red grapes exhibit significantly higher antioxidant activities than white or green grapes to reduce LDL oxidation and prevent a dangerous condition called atherosclerosis, which damages your heart.
3. Support Better Bone Health:
A grape-rich diet can promote a healthy bone and skeletal system. According to a 2015 study, increasing the consumption of grapes and its related products can improve bone quality, increase calcium utilization and reduce burn turnover (release of calcium from bones) (3). Additionally, grapes also contain a high number of polyphenols like quercetin, resveratrol, catechins, anthocyanins, and proanthocyanidins which are all linked to improved bone health.
See More: Dry Grapes Benefits
4. May Alleviate Breathing Problems:
Grapes may help you breathe better by increasing the antioxidant activity in the body. A study shows that grape seed proanthocyanidin extract (GSPE) can reduce allergic airway inflammation in acute and chronic cases of asthma (4). This can suppress breathing difficulties and increase better airflow to the lungs.
5. Grapes Benefits For Kidneys:
Most kidney problems are associated with high oxidative stress that impairs the organ’s mechanisms. As per a 2016 study, grape seed extract supplementation has shown improvement in kidney function in patients with chronic kidney disease (5). Apart from reducing inflammation and free radical damage on kidneys, grape seed extract has also shown a reduction in uric acid levels to prevent stone formation.
6. May Ward off Constipation:
Grapes are water-rich fruits that promote better digestion and easy break down of foods. Furthermore, the high skin-to-flesh ratio of these fruits increases the amounts of dietary fibre to prevent constipation and bloating due to irregular bowel movements (6). Grapes also contain cellulose and organic sugars which have a natural laxative effect for free passing of stools.
7. May Improve Memory:
Research suggests that consuming anti-oxidant rich foods like grapes can have a positive effect on memory functions. A study shows that Concord grape juice has a high number of antioxidants like anthocyanins and proanthocyanidins, which are known to enhance cognitive function in adults with depleting memory (7). These agents work by reducing oxidative stress on the brain cells which in turn improves verbal and motor abilities.
See More: Black Grapes Benefits
8. Can Lower Cholesterol Levels:
There is evidence to prove that grapes can lower bad cholesterol levels in the body. According to an Italian study, increased consumption of grapes and its related products resulted in a drastic reduction of LDL cholesterol levels, along with improving the overall lipid profile readings (8). Also, the waxy skin of grapes contains certain compounds called Saponins which prevent the absorption of cholesterol and minimize the risk of heart diseases (9).
9. Grapes Benefits For Eye Health:
Several studies support that grapes can improve the health of your eyes and impart a sharp vision. One such study shows that resveratrol present in grapes is effective against retinal damage caused due to UV radiation and may even prevent age-related macular degeneration (10). Additionally, this agent may even lower the risk of cataracts, glaucoma and diabetic eye diseases.
10. May Reverse Signs of Ageing:
Science says that drinking grape juice regularly can reset the timeline of your skin and make it look younger. A study shows that resveratrol, an antioxidant present in grapes can reverse ageing signs like wrinkles, dryness, discolouration etc. caused due to photodamage (11). Additionally, this compound has anti-cancer properties to minimize the risk of skin cancer induced by prolonged sun exposure.
11. May Promote Healthy Hair Growth:
According to a study conducted by a group of Greek scientists, cold-pressed grape seed oil can be extremely beneficial to male patients suffering from Androgenetic Alopecia by stimulating better blood flow to the follicles and support their growth (12). The study also specifies that grape seed oil can be combined with other essential oils like rosemary and lavender for added shine and improved texture of the hair.
See More: Grape Juice Benefits
Side Effects Of Grapes:
Grapes can be beneficial to our health only when consumed in moderation. Bingeing on them can cause many side effects like:
- Gastric Disorders
- Vomiting and Diarrhea
Other risks of grapes are as follows:
- Allergic reactions like rashes
- Dry Cough
- Sore Throat, Runny Nose
- Muscular Problems
- Weight Gain
- Resveratrol toxicity in pregnant women
Those are some of the best grapes benefits for health, hair and skin. As with any food, consuming these in moderation can minimize the side effects on your body. Also, remember to wash the grapes thoroughly with vinegar and water solution to remove residues of pesticides. Have them as whole fruits, juices or even an occasional glass of wine to enjoy good health!