10 Benefits of Grapes Nutrition – Why Serve and Properties
Besides practical and delicious, what are the biggest benefits of grapes? What properties make it such healthy food? In many colors and different shades: purple, green, red, yellow, pink, and even black, grapes exist in large numbers of species, around 60, and in thousands of varieties. Varieties intended for consumption as fresh fruit are called table grapes nutrition, there are versions without seeds and generally have thinner bark and are larger. Since the varieties used in wine production (in Italy are more than a thousand different varieties), they tend to be smaller in size, with the thickest bark and own seeds.
Although the Mediterranean region is always remembered as a producer of grapes, they come from many parts of the world as Asia, Africa, and North America and play a fundamental role in the history of humanity, being cultivated from 5,000 years BC.
Next, you will understand what the benefits of the grape, its properties and what serves this fruit so famous.
What is the grapes nutrition for?
The different types of grapes can be consumed directly, after washing, added to fruit salads and even vegetable salads, or added to various recipes giving a sweet taste without the need of adding sugar.
Many varieties can be used in wine production and also undergo a drying process to give rise to raisins.
The consumption of grapes nutrition of the most different forms can bring great health benefits due to its excellent nutritional properties. We will now see what they are.
Properties of the grape
Grape is a low glycemic index food, that is, although it contains a reasonable amount of carbohydrates, they are not absorbed quickly, avoiding very large increases in glycemia.
A 150g serving of grape provides about 104 calories, most of which comes from carbohydrates (27g). It also contains small amounts of protein (1g) and fat (less than 0.5g). It has a discrete amount of fibers, 1.3 g in 150 g of the fruit.
Grape is still an excellent source of vitamin K and copper and a good source of B vitamins and vitamin C. A 150g serving contains 25% of daily vitamin K and 21% of copper needs.
Source of the best properties of the grapes, the enormous variety of phytonutrients is the biggest differential of the fruit. They contain resveratrol, flavonoids (catechins, epicatechins, quercetin, etc.), phenolic acids (coumaric acid, gallic acid, etc.) and carotenoids (beta-carotene, lutein, and zeaxanthin). It also has melatonin.
Benefits of Grapes nutrition – What is it for?
The benefits of grape to human health are numerous. We will list the most important ones, which will show why inserting grape consumption into your menu can be very good. See how grape properties can impact your health and fitness.
1) Grapes nutrition can aid in weight loss
One of the main benefits of using grapes on a weight loss diet is that it is a fast and tasty snack between meals with a relatively low amount of calories, avoiding the consumption of industrialized, full-fat snacks and sugar.
The grape still contains a little fiber, which helps in satiety and intestinal functioning and is very important in dieting diets.
In addition, a study published in the International Journal of Sports Nutrition and Exercise Metabolism in 2014 found that resveratrol, one of the antioxidant compounds present in the grape, may be able to increase energy expenditure in muscle tissue, helping to burn more calories naturally. It even led to a lower weight gain in mice fed a high-fat diet compared to animals that did not receive resveratrol. More studies are needed to support this finding with greater safety, however, we can already consider an indication of the power of resveratrol also in increasing metabolism and weight loss.
2) Grape can help in gaining muscle mass
The gain or, more precisely, building muscle mass depends on an adequate supply of nutrients to the muscles. As an excellent source of carbohydrates, grapes can aid in the recovery and synthesis of muscle fibers. Taking a grape juice (without clear sugar) after training, for example, facilitates metabolic recovery and activates protein synthesis leading to more lean mass.
The action of resveratrol on enzymatic activity in the mitochondria can further improve the energy production capacity, increasing muscle efficiency and facilitating protein synthesis, which also needs available energy to occur. More studies are needed in this regard.
3) The grapes nutrition confers cardiovascular protection
The abundant amount of antioxidant compounds in the grapes nutrition promotes the health of the cardiovascular system since it is the most susceptible to the damaging action of the reactive oxygen species since the concentration of oxygen in the blood is high. Cells and walls of blood vessels undergoing oxidative stress become inflammatory, leading to diseases such as arteriosclerosis and other cardiovascular pathological conditions.
The grapes are capable of improving the:
Regulate blood pressure
Regulate total cholesterol
Regulate bad cholesterol (LDL) and its level of oxidation
Reduce the likelihood of aggregation of cells to vessel walls
Reduce concentrations of reactive oxygen species (oxidizing agents)
Regulation of platelet aggregation
Improve vasodilation by the release of nitric oxide in vessel wall cells
Improve blood glutathione levels
Reduce risk of heart attack
All these effects guarantee an excellent level of cardiovascular protection.
4) The grape protects the nervous system
Researchers in Switzerland have discovered that resveratrol can protect against neurodegenerative diseases by preventing the oxidative damage of free radicals that are linked to the development of diseases such as Alzheimer’s.
Resveratrol can further increase blood flow to the brain, increasing the speed of mental response and cognitive performance.
Studies with annals ingesting grapes nutrition extract and humans ingesting fruit juice also indicated an improvement in mental performance, reduced accumulation of reactive oxygen species, and molecules that signal the inflammatory process.
More studies are needed to further investigate the action of resveratrol and grape in these conditions, but we can say that there is the great potential benefit.
5) The grapes nutrition protects against radiation
Exposure to ultraviolet rays from sunlight is one of the major risk factors for the development of skin cancer. Several studies have indicated that resveratrol is able to protect the skin against the harmful action of these rays, preventing the occurrence of cancer.
Radiation protection may also be beneficial for patients who already have cancer and who need to be treated with radiation therapy, which may have an effect on other healthy cells in the body.
6) The grapes nutrition increases longevity
Studies on longevity have indicated that there are some genes involved in this process. They can be activated by a diet that ensures good nutrition, but with low calories. Recent studies have shown that resveratrol may also play an activating role in these genes, promoting a long and healthy life.
7) The grapes nutrition protects against diabetes
The plant compounds present in the grape also appear to have an excellent benefit in controlling blood sugar levels, blood glucose. Research has shown that resveratrol supplementation promoted a 10% drop in blood glucose in pre-diabetic patients. In addition, it can improve the sensitivity of the body’s cells to insulin. A picture of insulin resistance is characteristic of diseases such as metabolic syndrome and is a risk factor for the development of diabetes, causing insulin and hypo and hyperglycemia peaks.
8) The grapes nutrition fight inflammation
From several studies, there are several reasons why it is possible to conclude that, like the antioxidant action, the grapes nutrition has a great anti-inflammatory potential. This is because it seems to reduce the concentrations of substances produced by the body that are mediators of the inflammatory process, that is, promote inflammation in the various tissues and can cause many diseases. There also appears to be action on some pro-inflammatory enzymes.
9) Grapes nutrition can fight infections
The phytonutrients present in the grape still indicate action against microorganisms, which may be a potential agent in helping to combat infectious diseases. More studies are needed in this area.
10) The grapes nutrition is a source of vitamin K and copper
In addition to the aforementioned benefits, mostly due to the presence of phytochemicals such as flavonoids and resveratrol, the grapes nutrition benefits bone health and blood clotting by the presence of vitamin K and also oxygen transport throughout the body by providing copper, which participates in the process of iron fixation in hemoglobin.