Benefits Of Grapes
Health Benefits of Grapes
Educating ourselves about the health benefits of grapes is important as it will encourage us to eat more of this nutritious snack. Many of us love grapes and for us it is an added bonus to know its health benefits. For those who need to be know that they are eating something good for them, grapes makes for an easy sales pitch.
Grapes are fruits which pack a lot of nutrients because they are considered a good source of manganese, potassium, iron, calcium, magnesium, phosphorus and selenium. Grapes are rich in antioxidants such as flavanoids and they are a recognized source of Vitamins C, A, B1 and B6. They provide much needed dietary fibers and one cup of grapes, estimated at 92 grams, has only 61 calories.
Multiple studies of grapes and derived items such as red wine indicate that much of the benefits of grapes come from the phytonutrients called polyphenols that is contained in them. The three types of polyphenols identified as contributing greatly to making grapes so good for us are flavonoids, phenolic acids and resveratrol. The skin, seeds and stem of the grapes are found to contain much of these polyphenols rather than the actual flesh of the fruit. So it is good to consume the grape as a whole rather than peeling it or pitting it.
Flavonoids and resveratrol are thought to play a big part in reducing the probability of heart attacks as they reduce platelet clumping or the harmful clotting of blood and because they shield LDL cholesterol from free radical damages. Damaged LDL is what eventually causes artery damages. Flavonoids are the polyphenols that give the color to red grapes and red wine. Resveratrol inhibits the production of endothelin-1which is known to be a blood vessel constrictor and this seems to happen at the genetic level. Studies also indicate that resveratrol helps in keeping the heart muscle supple and flexible. Resveratrol also increases blood flow to the brain and can help in preventing stroke.
Phytonutrients called saponins also add to the list of health benefits of grapes. These chemicals reduce cholesterol absorption and because they reduce inflammation in pathways they are thought to have implications for heart health and cancer. Studies suggest that this chemical can also be found in olive oil and soy bean - however, it is a lot easier to make sure we get enough of it by eating a bunch of grapes. Another compound found in grapes called pterostilbene is also a well known antioxidant proven to reduce cholesterol and help in fighting cancer.
What all this means is that those who consume grapes can hope to get a leg up in terms of cardio-vascular health, excellent protection for different types of cancers such as prostate, breast, lung and liver. There is also evidence to suggest that the compounds in grapes are effective in countering the risk of amnesia and also are seen as anti-aging agents.
To get the most out of the health benefits of grapes, try and consume as much of this fresh fruit as possible. In the United States, table grapes are in season in September and October although there are varieties from all over the world available year-round these days. Pick firm and juicy fruits and remember that ripe fruits are said to offer the most antioxidants. The richness of the color is a good indicator of the health and ripeness of a bunch of grapes. It is best to store grapes in the refrigerator wrapped in a paper towel to prevent spoiling or fermenting, which can happen fairly soon if it is left outside. If for some reason, you are not able to find fresh grapes easily, you can also get some of the benefits of grapes from grape juice or red wine.