Oranges are a good source of vitamin C, so you might think of them when you think of vitamin C.
But did you know that grapes are also a great way to get vitamin C? With antioxidants, vitamin K, and potassium, among other good things, these little globes are jam-packed with a lot of goodness.
Anthony DiMarino, RD, a registered dietitian, says that grapes are great because they are cheap and can be used in many ways. “They can be used in many different ways and dishes.”
DiMarino tells us how grapes are good for your health and how to use them in your meals.
Why eating grapes are good for you
Grapes have vitamins, minerals, and antioxidants in them. They also have a lot of water, which helps you stay hydrated. Here are some ways that eating grapes is good for your health.
Helps your immune system
Since grapes are a good source of vitamin C, they may help your immune system fight off bacterial and viral infections like yeast infections.
DiMarino says that if we have a strong immune system, our bodies are better able to fight off and avoid sudden, short-term illnesses.
Helps stop cancer
Grapes may help fight free radicals, which are molecules that can damage cells and may lead to cancer because they are full of antioxidants.
DiMarino says, “So antioxidants go out and reduce what we call oxidative stress to help lower the risk of cancer.”
Grapes also contain an antioxidant called resveratrol, which may help prevent cancer by reducing inflammation and stopping cancer cells from growing. Grapes also have antioxidants called catechins, quercetin, and anthocyanins. These antioxidants may work well together to fight cancer.
Bringing down blood pressure
DiMarino says that grapes don’t have much salt. “They work well as part of a low-sodium diet, which helps lower blood pressure.”
DiMarino also says that grapes have a lot of potassium, which can also help keep blood pressure in check. If you don’t get enough potassium, you may be more likely to get high blood pressure.
keeps heart disease at bay
Resveratrol might do more than just help stop cancer. It has also been shown to help keep heart disease from happening.
A study also found that people who ate more potassium and less sodium were less likely to die from heart disease than those who didn’t eat as much potassium.
Bringing down high cholesterol
Grapes have a lot of fibre, which makes them a good choice for people with high cholesterol.
“I always describe it as if I were sweeping the street. “It gets into your bloodstream and carries all that cholesterol out of your body and into your liver, where it is processed,” says DiMarino.
In a study of people with high cholesterol, those who ate three cups of red grapes every day for eight weeks had lower total cholesterol and LDL “bad” cholesterol.
Keeps diabetes from happening
Grapes have a low glycemic index number, which means they won’t make your blood sugar go up.
In fact, studies show that the nutrients in grapes may lower your blood sugar and make your body more sensitive to insulin. This may help your body use glucose.
Helps keep the brain in good shape.
It’s all about resveratrol, which has many health benefits for the body. The strong antioxidant helps reduce oxidative stress, which is good for your brain.
DiMarino says, “Think about Parkinson’s disease and Alzheimer’s disease. Those are both signs of oxidative stress.” “Resveratrol might make it less likely that these diseases will happen.”
Even though a study shows that the antioxidant might help prevent cognitive disorders, more research needs to be done on humans to know for sure if it is helpful.
Helps keep bones healthy
Grapes may help keep your bones strong because they have vitamin K and minerals like calcium, magnesium, and potassium.
Even though all of these nutrients are important for bone health, more research is needed to fully understand how grapes may help bone health.
Slows getting old
You did read that correctly. Grapes may help you stay young if you want to fight Father Time.
Resveratrol, that powerful antioxidant, turns on the SirT1 gene, which has been linked to a longer life by changing the structure of cells and keeping them safe.
DiMarino says that it helps protect certain genes, which leads to healthy ageing and long life.
Have trouble falling asleep or staying asleep? Grapes might help you fall asleep.
DiMarino says, “Grapes do have a little bit of melatonin in them.” “So they’re a great snack for the evening. They don’t have many calories, and they might help you go to sleep.
What are the best grapes to eat?
There are many choices, with colours like green, white, purple, and red, and fun names like cotton candy and moon drops. So how do you know which ones to eat?
DiMarino says, “The most important thing is to choose the option that comes closest to its natural form.” “So instead of drinking grape juice or eating raisins, the most nutritious thing to do is to eat a whole grape.”
About a cup of grapes is a serving. You could put them in smoothies and salads like chicken salad. You can also freeze them for a sweet treat.
DiMarino says that eating grapes twice or three times a week is a good way to get the most out of them. “You can get them all year and they make a great snack.”