12 health benefits of eating grapes daily

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Grapes are a fruit that contains many nutrients, fiber, potassium... Grapes provide a lot of health benefits due to their high content of nutrients and antioxidants. Here are the top 12 health benefits of grapes.

1. Grapes are full of nutrients, especially vitamins C and K

Grapes contain a rich source of vitamin K, which is a fat-soluble vitamin important for blood clotting and healthy bones.
Grapes are also a good source of vitamin C, an essential nutrient and powerful antioxidants needed for connective tissue health. In addition, one cup of grapes contains the following nutrients:
Calories: 104 Carbohydrates: 27.3 grams Protein: 1.1 grams Fat: 0.2 grams Fiber: 1.4 grams Vitamin C: 27% RDI Vitamin K: 28% RDI Thiamine: 7% RDI Riboflavin: 6% RDI Vitamin B6 : 6% RDI Potassium: 8% RDI Copper: 10% RDI Magnesium: 5% RDI. Where RDI is: Reference daily intake.

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2. Grapes contain high amounts of antioxidants that help prevent chronic diseases

Antioxidants, for example compounds in plants, help repair cell damage caused by free radicals - harmful molecules that cause oxidative stress.
Oxidative stress is associated with a number of chronic diseases including: Diabetes, cancer and cardiovascular disease. Grapes contain a very high amount of antioxidant compounds, in fact, scientists have identified more than 1,600 beneficial plant compounds contained in this fruit.
Antioxidants are most concentrated in the skins and seeds of grapes. The antioxidants in grapes persist even after fermentation, which is why red wine is also high in these compounds.

3. Grapes contain plant compounds that may protect against certain types of cancer

Resveratrol is one of the compounds found in grapes and has been shown to protect against cancer by reducing inflammation, acting as an antioxidant that prevents the growth and spread of cancer cells. mail in the body.
A study in a group of 30 people over the age of 50 found that eating 1 pound (450 grams) of grapes daily for two weeks reduced colon cancer risk markers.

4. Grapes bring many benefits to your heart

Eating grapes has many benefits for your heart, such as:
4.1 Eating grapes helps lower blood pressure One cup of grapes (151 grams) contains 288 mg of Potassium, accounting for 6% (RDI). This mineral is essential in maintaining healthy blood pressure levels. Not getting enough potassium can lead to an increased risk of high blood pressure, heart disease, and stroke.
4.2 Eating grapes helps lower blood cholesterol Compounds in grapes can prevent hyperlipidemia by reducing cholesterol absorption. A study conducted on 69 people with high cholesterol who ate 500g of red grapes daily for 8 weeks showed a significant reduction in total cholesterol and bad cholesterol.

5. Grapes help lower blood sugar and fight diabetes

A 151-gram cup of grapes contains only 23 grams of sugar, which can be a good choice for people with diabetes. In a 16-week study of 38 men, who took 20 grams of grape extract per day showed a decrease in blood sugar, compared with a control group. What's more, resveratrol has been shown to increase insulin sensitivity, which improves the body's ability to use glucose and thereby lower blood sugar levels.

6. Grapes contain many compounds that are good for the eyes

The phytochemicals in grapes can protect us against some common eye diseases.
In one test-tube study, resveratrol was found to protect retinal cells from ultraviolet A rays. This helps reduce the risk of age-related macular degeneration (AMD), a common eye disease, glaucoma, cataracts, and diabetic eye disease. In addition, grapes contain the antioxidants lutein and zeaxanthin, compounds that help protect the eyes from damage from blue light.

7. Grapes improve memory, concentration and mood

Eating grapes supports brain health and enhances memory. Studies conducted in rats have also shown that resveratrol improves learning, memory and mood when taken by mouth for 4 weeks. In addition, the rat brains showed signs of brain growth and increased blood supply to the brain.
Resveratrol may also offer protection against Alzheimer's disease, although more human studies are needed to confirm this.

8. Grapes contain many important nutrients for bones

Grapes contain many nutrients needed for bones, including calcium, magnesium, potassium, phosphorus, manganese and vitamin K
Although studies in rats showed that resveratrol improved bone density, the results of human studies are not has not yet been confirmed.

9. Grapes can fight certain types of infections, viral and fungal infections

Grapes are rich in vitamin C, which helps protect against influenza virus, prevent herpes virus, chickenpox. In addition, when grapes are processed and added to various foods, it inhibits the growth of harmful bacteria, such as E. Coli.

10. Eating grapes helps slow down the aging process and increase longevity

The compound resveratrol found in grapes stimulates a family of proteins called sirtuins, which are linked to longevity. One of the genes that resveratrol activates is the SirT1 gene. This is the same gene activated by a low-calorie diet, which has been linked to a longer lifespan in animal studies. Resveratrol also affects several other genes involved in aging and longevity.

11. Eating grapes helps prevent chronic diseases by reducing inflammation

Chronic inflammation plays an important role in the development of chronic diseases, such as cancer, heart disease, diabetes, arthritis and autoimmune diseases.
In a study in 24 men with metabolic syndrome - a risk factor for heart disease - grape powder extract equivalent to about 1.5 cups (252 grams) of fresh grapes increased the number of antioxidant compounds. inflammation in their blood. Similarly, another study in 75 people with heart disease found that taking grape powder extract increased levels of anti-inflammatory compounds, compared with a control group.

12. Grapes are delicious, versatile in processing and easy to incorporate into a healthy diet

Grapes are very easy to include in a healthy diet, you can incorporate the following:
Eat fresh grapes Freeze grapes for a cooling snack Add chopped grapes to salads or chicken salad Make fresh fruit mix with grapes Make a grape smoothie or grape juice Make an appetizer or dessert with grapes and cheese Use pure grape juice. Although grapes do contain sugar, they have a low glycemic index and do not raise blood sugar. For the most benefits, choose fresh, red grapes over white grapes.

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Reference source: healthline.com
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This article is written for readers from Sài Gòn, Hà Nội, Hồ Chí Minh, Phú Quốc, Nha Trang, Hạ Long, Hải Phòng, Đà Nẵng.