Enthusiastic about grapes, registered dietitian Anthony, RD, shares their fantastic attributes. Grapes not only offer affordability but also versatility, making them a valuable addition to various dishes and occasions,” DiMarino explains. DiMarino also delves into the health benefits of grapes and offers insights on how to incorporate them into your meals.
Advantages of eating grapes
Grapes boast an abundance of essential nutrients, minerals, and antioxidants. Furthermore, their high water content contributes to effective hydration, highlighting the ways in which incorporating grapes into your diet can enhance your overall health.
Helps your safe framework
Due to their rich L-ascorbic acid content, grapes can potentially boost your immune system’s ability to combat bacterial and viral infections, such as yeast infections. DiMarino explains, ‘When we fortify specific areas of our immune system, our bodies become more effective at defending against and preventing sudden, short-term illnesses.
Packed with antioxidants, grapes can play a role in defending against free radicals—harmful particles capable of damaging cells and potentially leading to cancer.
DiMarino explains, ‘Antioxidants actively combat and reduce oxidative stress, lowering the risk of disease.’
Additionally, grapes contain the antioxidant resveratrol, which may provide protection against cancer by reducing inflammation and inhibiting the growth of cancer cells. Grapes also offer a combination of other antioxidants such as catechins, quercetin, and anthocyanins, making them a potent defense against cancer.
Brings down pulse
Grapes are remarkably low in sodium,” notes DiMarino, “making them a suitable addition to a low-sodium diet, effectively contributing to reduced blood pressure.”
DiMarino also highlights that grapes are rich in potassium, which can help maintain healthy blood pressure levels. Inadequate potassium intake can increase the risk of hypertension.
Safeguards against coronary illness
Resveratrol isn’t only effective in cancer prevention; it has also demonstrated its ability to provide protection against heart disease.
Research findings additionally indicate that individuals with diets rich in potassium compared to sodium have a lower likelihood of succumbing to heart disease when compared to those with lower potassium intake.
Diminishes elevated cholesterol
Grapes are a rich source of dietary fiber, offering a valuable option for reducing high cholesterol levels.
DiMarino illustrates, ‘I like to think of it as a sort of street sweeper. It enters your bloodstream and transports cholesterol to the liver, where it undergoes processing.’
A study involving individuals with elevated cholesterol levels revealed that those who consumed three cups of red grapes daily over a period of months experienced reductions in both total cholesterol and LDL ‘bad’ cholesterol.
Safeguards against diabetes
Grapes possess a low glycemic index, ensuring they have a minimal impact on your blood sugar levels.
In fact, research suggests that compounds found in grapes could potentially lower blood sugar levels and enhance insulin sensitivity, aiding your body in better utilizing glucose.
Keeps up with mind wellbeing
Resveratrol takes center stage here, offering multifaceted benefits to the body. This potent antioxidant effectively mitigates oxidative stress, which can have a positive impact on cognitive health.
“Consider conditions like Parkinson’s disease and Alzheimer’s disease, which can manifest as a result of oxidative stress,” notes DiMarino. “Resveratrol might contribute to lowering the likelihood of developing these conditions..”
While research underscores the potential of this antioxidant in preventing cognitive disorders, further studies involving human subjects are necessary to fully understand its benefits.
Works on bone wellbeing
The presence of vitamin K, along with essential minerals such as calcium, magnesium, and potassium in grapes, can contribute to maintaining strong and healthy bones.
While these nutrients are crucial for bone health, further research is required to fully comprehend the specific ways in which grapes may enhance bone health.
Dials back maturing
Yes, you’ve read it correctly. If you’re seeking to combat the effects of aging, grapes may aid in keeping you youthful.
Resveratrol, that potent antioxidant, once again takes the spotlight. It activates the SirT1 gene, which has been associated with a longer lifespan through its influence on cellular structure and cell preservation.
“It protects specific genes that promote healthy aging and longevity,” explains DiMarino.
Further develops Rest
Having trouble achieving a good night’s sleep? Grapes could potentially help you catch some ZZZs.
“Grapes actually contain a trace amount of melatonin,” DiMarino mentions. “So they make for an excellent evening snack. They are low in calories and could potentially aid in promoting sleep.
Which grape varieties should you choose to eat?
There’s a wide array of grape options available, ranging from green, white, purple, to red, often sporting fun names like cotton candy and moon drops. So, which ones should you choose?
“What’s most important is selecting grapes closest to their natural form,” advises DiMarino. “Instead of consuming grape juice or raisins, opt for the original, fresh grape to maximize its nutritional value.”
A typical serving of grapes is about a cup. Consider incorporating them into your diet by adding them to smoothies or salads, such as chicken salad. You can also try freezing grapes for a delightful sweet treat.
“You can reap the benefits by enjoying grapes a few times a week,” suggests DiMarino. “They are available year-round and make for a great snack.