In the quest for a healthier lifestyle, one tasty snack stands out for its cluster of health benefits.
This ancient fruit was once regarded as a symbol for luxury — and, in many ways, it still is.
And since it’s 81% water and only clocks in at 62 calories per serving — it’s sure to keep you hydrated and curb unhealthy cravings.
“Grapes are fantastic because not only are they affordable, but they’re versatile,” dietitian Anthony DiMarino told The Cleveland Clinic. “They can be used in a lot of different dishes and situations.”
A powerhouse of nutrients and antioxidants, there are many reasons this delicious fruit — which some call “nature’s candy”— is so grape for you.
Cancer prevention
Grapes are notable for having over 1,600 different plant compounds, many of which contain an incredible array of antioxidants.
For example, anthocyanins are responsible for giving red grapes their rich hue — and they also combat free radicals that can damage cells and lead to cancer.
The skin and seeds of red grapes are especially rich in resveratrol — which is known to reduce inflammation and lower your risk of heart disease and cancer.
Resveratrol is also present in red wine — but since there’s currently significant doubt about whether the anxtioxidant content really makes up for the all-around cancer-causing effects of alcohol, you’re most likely better off with a handful of grapes.
One study published in Nutrition Journal found that adults over 50 who ate 150 to 450 grams of grapes daily for two weeks showed a reduction in signs of colon cancer.
Research has also shown that grape extracts can inhibit the growth and spread of human breast and colon cancer cells in laboratory settings and animal studies.
Heart health
“Grapes are very low in sodium,” DiMarino said. “They fit well into a low-sodium diet plan helping to reduce blood pressure.”
They also contain a lot of potassium — which can help regulate your blood sugar levels — and polyphenols, particularly resveratrol, which have been shown to reduce blood pressure, lower bad cholesterol levels, and decrease the risk of heart disease.
A 2015 study found that people with high cholesterol who ate three cups of red grapes per day had lower levels of total cholesterol and bad cholesterol at the end of the 8-week trial.
“I always explain it almost like a street sweeper,” DiMarino said. “It gets in your bloodstream and carries all that cholesterol out of the body into the liver where it gets processed.”
Brain food
Research shows grapes can give your brain health a boost.
A 2017 study showed that adults who took a 250-mg grape supplement every day for 12 weeks showed significant improvements in language skills, memory and concentration.
In another 2017 study, younger adults consuming 230 ml of grape juice were able to complete memory-related tasks faster and seemed to be in better moods within just 20 minutes.
Research suggests the free radical-fighting properties of resveratrol may also protect you from dementia and cognitive decline.
“Think about Parkinson’s disease and Alzheimer’s disease, those can be signs of oxidative stress,” DiMarino said. “Resveratrol may help reduce the chances of those diseases from happening.”
Combats aging
That powerful antioxidant — resveratrol — may just keep your skin looking as fresh and plump as a handful of grapes right off the vine by reducing cellular damage.
“It helps protect certain genes which leads to healthy aging and longevity,” DiMarino said.
Improves sleep
You’ve probably heard that melatonin can help you sleep — and you don’t need to take supplements to get a dose of this naturally-occurring hormone.
You can just grab a handful of grapes — especially since they double as a delicious post-dinner dessert for the weight-conscious.
“Grapes do have a degree of melatonin in them,” DiMarino said. “So they’re a great evening snack. They don’t have a lot of calories and they can potentially help you fall asleep.”
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