Health benefits of grapes – Grapes contain the accumulated power of a long summer, and with their concentrated load of valuable substances, they become a really healthy fruit. Grapes taste good and also contain numerous vitamins and minerals. Also, the grapes are an excellent snack in between. So there is nothing to say against healthy fruit. We explain why grapes are healthy.
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Table of Contents
Health Benefits Of Grapes
Grapes contain resveratrol antioxidants that can help against diabetes, heart disease, reduce inflammation and protect against cancer. To get the best benefits of grapes, consume fresh, white, and red grapes as wine, juice, or frozen in your diet.
What is in the healthy grapes?
There are well over 15,000 different grape varieties, which also differ in color. Based on the different grape colors, you can already conclude the healthy ingredients. Dark grapes usually contain significantly more antioxidants.
Per 100 grams of fresh grapes contain the following vitamins and minerals:
- Vitamin B1: 0,05 milligram
- Vitamin B2: 0,03 milligram
- Vitamin B3: 0.3 milligrams
- Vitamin B6: 0.07 milligrams
- Vitamin C: 4 milligrams
- Vitamin E: 0.7 milligram
- Potassium: 192 milligrams
- Calcium: 12 milligrams
- Magnesium: 9 milligrams
- Iron: 0.5 milligrams
- Grapes are delicious thirst-quenchers not only in liquid form, as they consist of a large proportion of water. The fruit acids, which are also present, rid the body of excess waste products.
- Besides, vitamins B1 and B6, as well as niacin, are present in the sweet fruit. To a lesser extent, vitamin B2, vitamin A, vitamin C, and vitamin E are also present.
- In addition to vitamins, grapes contain the minerals potassium, magnesium, iron, and calcium.
- They particularly sought after are the oligomeric procyanidins – better known by the abbreviation OPC – of grapes. OPC is considered a fountain of youth and, like resveratrol, is an antioxidant. OPC and resveratrol promote good blood circulation and lower cholesterol levels. Also, radical scavengers are said to slow down the aging process significantly.
- It would help if you avoided the seedless grapes that are also frequently offered. Not only are they usually overpriced – but they are too far from healthy, as the health-promoting active ingredients OPC and resveratrol are predominantly getting found in the seeds.
Grapes: Healthy due to secondary plant compounds
Many different ingredients make grapes healthy. They include the secondary plant substances resveratrol and OCP (oligomeric procyanidins), and both substances can help lower cholesterol levels. The oligomeric procyanidins are relevant for cell protection. Besides, they favor the absorption of vitamins E and C.
Resveratrol is also essential for the cardiovascular system – the plant substance helps prevent various diseases in this area. Also, it supports blood circulation in the body.
A few calories, a lot of vitamins: Grapes are valuable
How many calories do grapes have? With an average of 67 kilocalories (kcal), grapes are not particularly rich in calories despite their sugar content – however, strawberries, for example, are only about half that. In terms of calories, white or green grapes hardly differ from the red to dark blue varieties.
Grapes and their nutritional values
100 grams of the berries also have the following nutritional values:
- Fat: 0.3 grams
- Protein: 0.7 grams
- Carbohydrates: 15.2 grams
- Dietary fiber: 1.5 grams
Grapes contain a relatively large amount of fructose, and It gives the fruit its delicious sweetness and provides some calories. Red grapes have about 70 calories per 100 grams, white ones about 67. By comparison, apples have about 52 calories for the same amount, oranges about 47.
Nevertheless, grapes are healthy; the nutritional values are quite respectable: The fruits contain a lot of potassium, which is vital for the body’s cells, especially for the muscles and nerves. Healthy calcium is also present in the fruit, which helps strengthen bones and teeth. On the other hand, the contained phosphate is significant not only for healthy bones but also for energy metabolism. Folic acid also makes grapes healthy: it supports metabolism.
Healthy vitamins are also getting found in grapes and vitamins C and E, both of which are important for the immune system and cell protection. There is also vitamin B6, which also supports the metabolism.
The health-promoting effect of grapes
Like many other fruit types, white and red grapes consist mainly of water – about 81 percent. Besides, grapes contain vital vitamins such as vitamins C and E, which have an antioxidant effect and contribute to cell protection as free radical scavengers.
Minerals such as potassium and magnesium are essential for muscle and nerve function and regulate fluid balance in the body. The dietary fibers contained promote digestion. Secondary plant compounds such as resveratrol have a beneficial effect on skin elasticity and prevent diseases such as arteriosclerosis and probably cancer.
Grapes for weight management
Grapes are virtually fat-free and do not act as fatteners despite their relatively high carbohydrate or sugar content. Half of the sugar in grapes is fructose, which, unlike refined granulated sugar, is metabolized by the body independently of insulin. As a result, the blood sugar level hardly rises. Nevertheless, grapes also contain a lot of glucose (dextrose), so people with diabetes should eat the fruit only in moderation.
With just 84 kilocalories, a portion of grapes (125 g) can be enjoyed with a clear conscience as a slim snack between meals. By comparison, only 20 grams of chocolate contain 107 kilocalories.
Grapes have a detoxifying effect.
Grapes also contain a lot of fiber, which makes you feel full more quickly. The fiber in the seeds and skins cleanses the body from the inside, strengthens the immune system, and purifies.
The high potassium content also helps to remove excess fluid from the body. The valuable fruit acids support this process by helping to break down harmful waste products. If you work up an appetite between meals in the course of a diet, feel free to reach for the berry-rich grape snack.
Grapes – some facts about the fruit
Even though the term grape has become colloquial, it is not entirely correct. Grapes are the fruits from which wine is getting made. All other grapes are called table grapes. At the same time, both wine grapes and table grapes are getting harvested from the vine.
- By the way, the harvesting of the grapes is called grape harvesting. The grape harvest is not very easy because the grapes are usually getting picked by hand.
- Besides, the vines are usually grown on so-called vineyards, which does not simplify the grape harvest.
- In the past, the grapes were often thrown into high garbage cans and then trampled on them with bare feet until they could be getting processed for wine.
- Especially with the grapes, you should be very careful where you get them from, because they are sometimes very polluted. Therefore, the rule is to rinse the grapes well under running water before enjoying them.
Of course, it is even better if you have table grapes in your garden. For your vines to get plenty of grapes, you need to prune them regularly.
Are grapes healthy for weight loss?
Grapes are suitable for weight loss despite many calories because the potassium they contain stimulates kidney activity and promotes drainage and purification of the body. Also, the berries improve liver function and thus the detoxification of the body and purify the intestines.
Do grapes make you gain weight?
Provided that your overall diet is not too high in calories and you get enough exercise, grapes are irrelevant to the risk of gaining weight. So grapes do not make you fat, but on the contrary, they provide essential nutrients.
Are green grapes healthy?
Green grapes contain slightly fewer calories but more calcium and folic acid. While the latter positively affects human metabolism, calcium is vital for healthy bones and teeth. The darker grapes have a little more vitamin E and potassium.
Are grapes harmful to health?
Supermarket grapes are small, tasty, and in some cases extremely toxic. They contain valuable vitamins, minerals, and often pesticides. Sprayed table grapes from the supermarket you have to watch out.
Are the seeds of grapes healthy?
The seeds of grapes are above all healthy. Grapes with seeds are more nutritious than seedless varieties. It is because the seeds contain more secondary plant compounds than the pulp.
How many grapes can you eat a day?
If you want to try it, allow yourself up to 1.5 kg of grapes per day and drink plenty of water and fruit or herbal tea with them.