Grapes are a superfood high in nutrients and should be included into your diet. Not only are they very healthy, but they are also super easy to eat. You can eat them pretty much anywhere, at any time. For example, you can carry and munch on grapes while driving or walking down the street. Very little preparation is required, and you don’t need to stop what you are doing to eat them. And when you finish, you are basically left with a dried vine, not a sticky or smelly left-over banana peel or rotten apple core.
Grapes are one of the top fruits because they are super nutritious and contain many nutrients and minerals. Here are the incredible benefits of grapes.
Grapes are a simple carbohydrate that will give you the instant energy you need at the start of your run. That is just one significant aspect. The other is they are high in antioxidants. Antioxidants are perfect anti-inflammatories. When you exercise, inflammation is naturally produced. Inflammation is good in that it triggers muscle-rebuilding hormones. But inflammation tends to linger longer than it should. And the longer it stays, the slower your body repairs. So, eating grapes helps clear and reduce inflammation quicker than usual to get your body back up and running sooner.
Most of the antioxidants in grapes are called flavonoids. And flavonoids protect your cells from oxidative damage. In addition, grapes contain vitamin C to boost your immune system and other potent antioxidants present. For instance, grapes also contain beta-carotene and resveratrol. These two antioxidants, combine with vitamin C, enhance flu and disease-fighting power.
Perfect for Anti-aging and Longevity
Resveratrol has a significant effect on many levels, preventing many diseases. But the main impact of resveratrol is its anti-aging aspects. Mitochondria determine your longevity, and resveratrol increases mitochondrial capacity and function. The resveratrol in grapes also helps to preserve your DNA. It protects and helps rebuild something called telomeres. Telomeres sit on top of DNA to protect it. So, eating grapes helps reverse the aging process, allowing your body to stay and feel young.
Boost Heart Health
The flavonoids in grapes are perfect to decrease inflammation in your muscles and organs like your heart. For example, flavonoids increase HDL and lower LDL, normalizing cholesterol levels. And by lowering the build-up of cholesterol, you reduce your risk of atherosclerosis. Studies show that even if people continue to eat a high saturated fat diet but eat a high amount of resveratrol foods like grapes, they can still reduce their risk of heart disease. That is the power of resveratrol.
Balances Blood Sugar and Prevent Diabetes
Resveratrol boosts insulin sensitivity which helps bind glucose and lower your blood sugar. Grapes are also a low glycemic index food.
Maintains Brain Health
The powerful antioxidants in grapes reduce oxidative stress that causes neurodegenerative diseases.
Studies show that resveratrol in grapes can prevent cancer that starts in the breast, liver, colon, prostate, stomach, and lymphatic system. Therefore, grapes are excellent sources that can help prevent cancer.
Grapes have a decent amount of vitamin K. Vitamin K is essential to make bones strong and healthy. It also helps prevent bone breaks and fractures. Vitamin K enhances the effectiveness of a protein called osteocalcin found in bone. It helps to heal bones faster and keeps them strong.
Lowers Blood Pressure
Being high in potassium is another superpower of grapes. Potassium helps balance sodium and lower blood pressure. In addition, potassium is excellent for the heart and acts as an anti-inflammatory for the cardiovascular system.
When your body has too much sodium, it will elevate your blood pressure. And, if you are low on potassium, you have an increased risk of high blood pressure.
Grapes contain melatonin. So, grapes are a perfect snack to help you relax at night and get a good night’s sleep.
Which Grape Should You Eat?
All colors of grapes have very similar nutrient content. However, the red and black concord grapes contain higher levels of resveratrol. The green grapes have it, just at a lower level.
Serving Size – 1 cup (151 g)
- 104 calories
- 0 g fat
- 0 mg cholesterol
- 3 mg sodium
- 27 g total carbohydrate
- 1 g dietary fiber
- Vitamin C: 5 mg
- Calcium- 15 mg
- Magnesium – 10.6
- Potassium 288 mg
- Vitamin A: 99.7 IU
- Vitamin K: 22 µg
- Beta Carotene- 58.9 µg
- Lutein 109 µg
The way to good nutrition is preparation. And grapes need no preparation besides washing them. So, for example, you can eat them driving to the gym for energy, after or before work, or have your grapes as an after-dinner snack.
Grapes are very healthy for your body and can be eaten every day. They also taste great in a smoothie. Blend a cup of grapes, a mango, and two bananas. Wala, delicious!
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