According to nutritionist Jamie Johnson, a nutritionist certified by the US National Nutrition Council, grapes are rich in antioxidants, flavonoids and polyphenols: "It is a great source of supplements to protect the body from aging, cardiovascular disease and diabetes".
Grapes and their scientifically proven benefits
Reduces cancer risk
Antioxidants are abundant in grape skins and seeds, which can kill free radicals, molecules that damage cells and DNA, increasing the risk of cancer. Some studies have also shown that grape extract can slow down the growth of prostate cancer cells.
Good for the heart
Grapes contain flavonoids, active ingredients that can help reduce cholesterol, protect blood vessels, lower blood pressure and prevent inflammation. A major review shows that eating grapes regularly significantly improves cardiovascular health.
Helps lower blood pressure
Eating whole grapes can help reduce cardioversion, which is the pressure in the arteries when the heart contracts. Although it does not affect all other cardiovascular indicators, grapes are still a good choice for people who need to control their blood pressure.
Reduce constipation
With a high amount of fiber, water and natural sugar, grapes help improve bowel movements and effectively reduce constipation. Grapes are also included in the list of fruits that are good for digestion by experts.
Limit allergies
Grapes contain quercetin, a natural anti- histamine. This active ingredient can help reduce allergic symptoms such as sneezing, runny nose and itching.
Support diabetes prevention
A large analysis shows that eating whole grapes is associated with a reduced risk of type 2 diabetes. In addition, grapes also help reduce insulin resistance, an important factor in the mechanism of diabetes.
Eye protection
Polyphenols in grapes have been shown to help prevent eye problems such as macular degeneration, cataracts and diabetes retinopathy.
Brightens skin, reduces acne
Resveratrol, a compound found in red grapes, has antibacterial properties and is often used in acne treatment products.
A cup of grapes (about 92g) provides:
62 kcal
16g carbohydrates
1g of fiber
15g sugar
176mg potassium
13mcg vitamin K
A small amount of vitamin C, calcium and folate
The darker the color, the more antioxidants are often contained. Grapes rich in bioactive activities include: pearl black grapes, summer black grapes and seedless red grapes.
Who should be careful when eating grapes?
Children under 2 years old: need to peel and cut them down because they can easily cause breathing difficulties
People with grape allergy: should avoid it completely
People who are on a low-sugar or diabetic diet: need to control their quantity because grapes have a lot of natural sugar.
