Grapes are sweet and refreshing, and they have been a favorite snack or main course since Neolithic times. This tiny fruit packs major nutritional power.

They’re great on their own, dried into raisins, or in a glass of wine. Add them to salads, chutneys, and roasted veggies, too. They are rich in nutrient-dense plant compounds such as quercetin, resveratrol, and flavonoids.

1. They’re Low in Calories

Whether served as finger food for kids, the star ingredient of adults’ favorite happy hour sip, or a jewel in hearty chicken salads, these juicy little nuggets can be found all around us. And they come packed with a wealth of nutrients and antioxidants to boot. Kamagra Malaysia  affects very well in your daily life.

A single serving of grapes (about a cup) contains just 100 calories. They also boast a ton of fiber, helping people feel fuller after meals. This helps lower blood sugar levels and can cut the risk of diabetes. Grapes are high in the antioxidant resveratrol, which stimulates a gene in your body linked to longevity and may help protect against cancer.

The potassium found in grapes can help balance fluids in your body, lowering your blood pressure and reducing the risk of high blood cholesterol and heart disease. And the vitamin C in grapes can boost your immune system and fight free radicals.

The calcium, magnesium, and vitamin K in grapes provide a powerful punch to your bones. And if you suffer from constipation, the fiber and water in this versatile fruit can make it easier to manage. Finally, the lutein and zeaxanthin in grapes can improve eye health by protecting against age-related macular degeneration.

2. They’re High in Fiber

Grapes are loved by all ages–a finger food for kids, the star ingredient in many adults’ favorite happy hour sip, and a jewel in healthy salads. They’re also loaded with antioxidants and nutrients that support eye health, bone health, a strong immune system, and more.

A cup of grapes provides a significant amount of dietary fiber, which helps with weight management and promotes healthy digestion. In fact, consuming a sufficient amount of fiber may reduce your risk of high blood pressure and cholesterol levels, heart disease, and obesity, says DiMarino.

The soluble and insoluble fiber in grapes is important for regulating your digestive system. Soluble fiber can help reduce inflammation and oxidative stress, which may protect against heart disease, he says. In addition, a healthy diet rich in soluble fiber can help lower your risk of diabetes.

In a study of people with high cholesterol, eating three cups of red grapes a day for eight weeks was found to significantly lower both total and LDL “bad” cholesterol levels. The powerhouse phytochemical resveratrol in grapes works as a natural cholesterol reducer by helping to reduce the body’s production of cholesterol, while also blocking its absorption.

The vitamin C in grapes boosts your immune system, which can help prevent infections and illnesses such as colds, flu and the common cold. In addition, a healthy dose of potassium in grapes can help combat the onset and effects of high blood pressure by helping relax and dilate your blood vessels to allow proper blood flow.

3. They’re High in Antioxidants

The phenolic antioxidants in grapes, especially the polyphenol resveratrol, help prevent certain diseases. Resveratrol helps reduce oxidative stress in the brain, which may help prevent Alzheimer’s and other cognitive disorders. It also can help lower systolic blood pressure, a major risk factor for heart disease.

The fruit also contains other powerful plant compounds called flavonoids, which are good for cardiovascular health, according to a study published in the journal Frontiers in Pharmacology. These include quercetin, catechins, and anthocyanins. They may help decrease cholesterol and triglycerides, protect against atherosclerosis, regulate blood sugar, prevent chronic inflammation, and reduce the risk of eye disease.

Grapes have a host of other nutrients that support health, including vitamin C, vitamin K, and potassium. Vitamin C is necessary for immune system function and helps fight off bacterial, yeast, and viral infections like colds. It is also important for skin and bone health, assisting with nutrient absorption and collagen production.

Eating a variety of fruits and vegetables is the best way to get all the vitamins, minerals, and phytonutrients your body needs. Add grapes to salads, herbed whole grains or cooked vegetables, and eat them on their own as a snack. You can even bake them to make roasted grapes with Brussels sprouts or sweet potatoes. Try dipping them into melted dark chocolate to have a decadent dessert! The possibilities are endless. Grapes are a healthy, easy, and delicious snack.

4. They’re High in Vitamin C

Grapes come in multiple colors and shapes and are packed with a variety of nutrients and antioxidants. They offer a host of health benefits, ranging from eye and heart protection to immune system support. Resveratrol, a plant compound found in grapes, reduces oxidative stress and may help prevent Alzheimer’s and Parkinson’s disease.

This fruit is a good source of vitamin C, which boosts the immune system and fights infection. It’s also rich in minerals, particularly potassium, and vitamin K. A 1-cup serving of grapes provides 4.8 milligrams of vitamin C, which is about 5 percent of the daily value (DV) for adults. Whether seedless or with seeds, all grape varieties provide this essential nutrient.

You can eat grapes whole, make them into raisins or jelly, turn them into wine, and use them to liven up salads and other meals. Grapes keep well on the counter or in the refrigerator for about three days. They can be frozen for up to five months and still taste great when thawed.

Getting two cups of grapes a day can help you meet your recommended intake for this nutritious snack. Aim for a mix of red, green and purple grapes to get the most variety in flavor and nutrients. Keep in mind that the skins are a good source of phytochemicals and fiber. So don’t peel them when eating them raw or cooking with them.

5. They’re High in Lutein and Zeaxanthin

The lutein and zeaxanthin in grapes help protect your eyes by filtering out blue light. They also enhance your vision, reduce discomfort from glare, and lower the risk of macular degeneration. A cup of grapes packs 4.8 milligrams of vitamin C, which is crucial for immune health. It also helps the body absorb iron and plays a role in the production of collagen and mood-boosting serotonin.

Antioxidants in grapes neutralize harmful free radicals to prevent the process of oxidation that damages cells. This explains their protective benefits against heart disease, diabetes, and some cancers. Research shows that grapes of all colors have natural compounds that promote healthy blood lipid levels and counter oxidative stress and inflammation.

The flavonoid quercetin found in grapes, particularly the darker purple varieties like Concord and purple majesty, may improve brain health by slowing cognitive decline. Resveratrol, the powerful antioxidant that gives red wine its reputed longevity-boosting powers, is also found in grapes. It stimulates a gene that promotes longevity and may also protect against certain cancers.

6. They’re High in Water

Grapes, and their many variations including raisins, currents, sultanas, jelly, jam, wine, and more, provide an impressive list of health benefits. These bite-sized fruits boost immunity, offer antioxidants, promote better sleep, improve heart health and eye function, and keep you well hydrated.

The fruit’s rich content of natural plant compounds known as polyphenols is particularly noteworthy for their anti-inflammatory, lipid-lowering, and blood pressure-lowering properties. The flavonoids quercetin and resveratrol, found in grape skins and juice, are thought to have anti-cancer properties and may help prevent heart disease.

Whether consumed on their own, rolled up into a tasty hors d’oeuvre, or folded into salads and cooked whole grains, grapes are versatile snacks that can also be used to liven up a range of dishes. They store for three to five days on the counter and up to 10 days in the fridge, making them easy to add to meals and on-the-go snacks.

As the fall season arrives, a fresh, crunchy bunch of juicy red, purple, or green grapes will help fuel your day and keep you hydrated. Adding grapes to your diet helps you meet the recommended amount of “five-a-day” fruits and vegetables, as they contain a good source of potassium, a mineral that balances fluids in the body and can help lower high blood pressure. A serving of grapes also offers a dose of vitamin C, which can support immune function and fight infection.

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