Grapes Nutritional Benefits

Grapes are one of those fruits that have been consumed by humans since prehistoric times. According to archaeological evidence, this fruit had been cultivated in some Asian countries, well before 5000 B.C. Grapes were also said to be used by the ancient Egyptians, Greeks and Romans. Even today, it is one of the popular fruits across the globe. There are many different varieties of grapes. While some are used for wine making, some others are grown for raisins. There are other varieties that are used as table grapes. Apart from being tasty, grapes have a high nutritional value too.

Nutrients in Grapes

As mentioned above, grapes are highly nutritious with high levels of vitamins, minerals and other beneficial compounds. One cup of grapes (around 90 grams) contains 16 grams of protein, 14.5 grams of sugar, 0.9 gram of dietary fiber, 0.3 gram fat and amounts to 62 calories.

Nutrient	Value
Vitamin A	92 IU
Vitamin B1	0.8 mg
Vitamin B2	0.6 mg
Vitamin B3	0.3 mg
Vitamin C	3.7 mg
Vitamin E	0.33 mg
Folate	3.6 mcg
Calcium	12.9 mg
Iron	0.26 mg
Manganese	0.7 mg
Magnesium	4.7 mg
Phosphorous	9.2 mg
Potassium	175.7 mg
Iodine	0.92 mg

Now, you have a basic idea about the nutritional value of grapes. Apart from the above said vitamin and mineral content, there are various other compounds in grapes that offer several health benefits. Grapes are one of the natural resveratrol sources, which is said to have antibacterial, antifungal and antioxidant properties. Grapes contain polyphenols like anthocyanins and proanthocyanidins, with detoxifying properties. Other such compounds, include pterostilbene, tannins, saponins, tartaric acid, malic acid, succinic acid, glyceric acid, beta carotene, piceid, lycopene and fumaric acid. All these compounds, together with the other nutrients offer various grapes nutritional benefits.

Nutritional Benefits

Including grapes in your diet can be beneficial in various ways. Whether they're consumed as a whole fruit or as fruit juice, grapes are said to offer some health benefits. Even grape wine (especially, red wine) is said to be healthy in some ways.

• Consumption of grapes is said to be beneficial for cardiovascular health. It is said to prevent formation of blood clots, thereby reducing the risk of conditions like heart attacks. Regular intake of grapes is also linked to lowering of cholesterol.
• Grapes are also good for ocular health, as it is said to prevent eye conditions related to aging. This includes macular degeneration and vision loss.
• According to some studies, the anti-inflammatory property of resveratrol can be beneficial in alleviating the symptoms of conditions like COPD and asthma. Red wine (not white wine) is rich in resveratrol and is said to reduce the risk of lung cancer.
• Apart from the above said, red grapes nutritional benefits include its role in promoting women's health. Studies show that the skin and seeds of red grapes contain certain compounds that are useful in reducing the rate of tumor growth, particularly those breast cancer tumors that are estrogen dependent.
• Besides being touted as an anti aging agent, resveratrol in grapes is also said to prevent bacterial and fungal infections. This compound is also believed to be beneficial in preventing Alzheimer's disease.
• Grapes that contain organic acids, sugar and cellulose, have laxative properties too. So, including this fruit in your diet is said to be effective in alleviating constipation. Use of red wine is linked to reduced chances of developing colorectal cancer.
• In general, grapes is considered as a fruit with strong anti cancer properties. While resveratrol is said to prevent colorectal and breast cancer, anthocyanins and proanthocyanidins fight cancer causing agents. Some other compounds in grapes prevent the proliferation of cancer cells.
• Grapes are good for kidneys, as it is said to have cleansing properties. Cleansing of the bladder improves urination, which in turn helps in eliminating waste material from the body. It is also said to be effective in cleansing out kidney stones. Apart from that, grapes are also used as a natural remedy for indigestion.

Make sure to soak this fruit in water (mixed with little bit of salt and vinegar) for at least twenty minutes and rinse well before consumption. This should be done, so as to get rid of the pesticide residue in it. So, include this fruit in your diet and reap the grapes nutritional benefits. People with diabetes must consume this fruit in small amounts, as it has glucose.