Grapes contain powerful antioxidants known as polyphenols. These are thought to have anti-inflammatory and antioxidant properties. One of these is resveratrol. It is found in the skins of red grapes.
Laboratory studies have suggested that resveratrol may be able to slow or prevent the growth of tumors in lymph, liver, stomach, breast, colon, skin cancer , and leukemia.
Resveratrol is also present in red wine. Few studies have looked at the association between red wine and cancer risk in humans, but it has been shown that high intakes of alcohol on a consistent basis can increase the risk of cancer.
Moderation is key. A moderate intake of alcohol is defined by The Dietary Guidelines for Americans as up to one drink per day for women, and up to two drinks per day for men. Another natural anti-inflammatory that occurs in grapes is the flavonoid quercetin. Studies have suggested that this, too, may help prevent or slow cancer growth. These studies have mostly used doses of these flavonoids far higher than those usually consumed by humans.
The polyphenols in grapes, such as resveratrol, are thought to have antioxidant, lipid-lowering, and anti-inflammatory actions that may help reduce the risk of cardiovascular disease CVD.
They may achieve this by preventing platelet build-up and reducing blood pressure and the risk of irregular heart rhythms.
Grapes contain fiber and potassium, both of which support heart health. The American Heart Association AHA recommends increasing potassium intake while decreasing sodium consumption to improve blood pressure and cardiovascular health.
A study of data for 12, adults in the United States has shown that the more sodium people consume in relation to their potassium intake, the higher the risk of all-cause mortality. A high potassium intake has been associated with a reduced risk of stroke , protection against loss of muscle mass, and preservation of bone mineral density. Increasing potassium intake may help reduce the negative effects of too much sodium in the diet.
Grapes have a high potassium content. This suggests they can help reduce the effects of sodium in people with high blood pressure. Fiber is important for maintaining a healthy cardiovascular system, including heart health and blood pressure. Grapes are a good source of fiber. Grapes contain water and fiber.
These can help people stay hydrated, keep bowel movements regular, and reduce the risk of constipation. Because of the anti-inflammatory effects of quercetin, some suggest that consuming grapes may help to alleviate symptoms of allergies, including runny nose, watery eyes, and hives.
In , results of a study published in the BMJ suggested that certain fruits, but not juices, may reduce the risk of type 2 diabetes in adults. During the study, which involved , participants and lasted 22 years, 6. However, those who consumed three servings a week of blueberries , grapes, raisins, apples, or pears had a 7-percent lower risk of type 2 diabetes compared with those who did not. The relatively high level of sugar found in grapes leads some people to ask whether they are safe for people with diabetes to eat.
The American Diabetes Association encourages people to consume grapes and other fruits, as long as the carbohydrate amount is counted as part of their meal plan. Some studies have indicated that resveratrol may protect against diabetic neuropathy , which affects nerve function. Scientists believe this may be due to the neuroprotective effects of this compound. Sometimes it doesn't wash off easily, but it is safe to eat. If stored correctly, grapes can keep in the refrigerator for several weeks.
To maintain optimal freshness, follow these steps:. Grapes are best known for being eaten as a snack, on their own, or added to a fruit salad. Fresh grapes can also add a sweet twist to savory salads and compliment the saltiness of assorted cheeses and olives for an appealing appetizer.
You can even roast grapes in the oven and use them to accompany meat dishes. Get nutrition tips and advice to make healthy eating easier.
Contribution of red wine consumption to human health protection. Grapes, American type slip skin , raw. Department of Agriculture. FoodData Central. Published April 1, The University of Sydney. Carr AC, Maggini S. Vitamin C and immune function.
Moores J. Vitamin C: a wound healing perspective. Br J Community Nurs. Vitamin K: Fact sheet for consumers. Updated February 24, One-year supplementation with a grape extract containing resveratrol modulates inflammatory-related microRNAs and cytokines expression in peripheral blood mononuclear cells of type 2 diabetes and hypertensive patients with coronary artery disease.
Pharmacol Res. The flavonoid quercetin in disease prevention and therapy: Facts and fancies. Biochem Pharmacol. Roles of resveratrol and other grape-derived polyphenols in Alzheimer's disease prevention and treatment. Biochim Biophys Acta. Szkudelski T, Szkudelska K. Resveratrol and diabetes: from animal to human studies.
Gibson PR. J Gastroenterol Hepatol. Clin Exp Gastroenterol. American Academy of Allergy Asthma and Immunology. Anaphylactic actions to cherries, strawberries, and grapes. Updated April 12, Antiplatelet, anticoagulant, and fibrinolytic activity in vitro of extracts from selected fruits and vegetables. Blood Coagul Fibrinolysis. Berkeley Wellness, University of California. Types of grapes. Updated July 10, Consumer Reports. Is the cloudy coating on blueberries safe to eat?
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We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. If you struggle to drink enough water during the day, eating water-rich fruits like grapes can help. The USDA notes that in a gram serving of grapes, a whopping grams is water content.
And, finally, eating grapes helps satisfy the USDA's recommended serving size of 2 cups of fruit per day for most adults. However, don't eat only grapes — eating a variety of fruits , in a wide variety of colors, will help ensure a balanced nutrient intake. And all that fruit can do you a world of good: As the USDA notes, fruits are usually rich in essential nutrients that most people don't get enough of, including fiber, potassium, vitamin C and folic acid. Read more: Top 10 Healthiest Fruits and Vegetables.
Although grape juice and other fruit juices do contain many of the nutrients found in the whole fruit, they don't include the healthful effects of all that fiber — so consume whole fruit when you can. Nutrition Fruits and Vegetables Grapes. Claudia is a registered dietitian with a PhD in physical activity, nutrition and wellness.
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