Grapes are a good source of natural nutrients!
The following nutrients are in 1 cup of grapes:
- Calories: 62
- Carbohydrates: 16 grams (g)
- Fiber: 1 g
- Sugar: 15 g
- Calcium: 13 milligrams (mg)
- Magnesium: 5 mg, 5% of the DV
- Phosphorus: 9 mg
- Potassium: 176 mg, 6% of the DV
- Vitamin C: 4 mg, 5% of the DV
- Folate: 4 micrograms (mcg)
- Choline: 5 mg
- Vitamin A, RAE: 5 mcg
- Beta Carotene: 54 mcg
- Vitamin K: 13 mcg, 18% of the DV
- Copper: 21% of the daily value (DV)
- Thiamine (vitamin B1): 9% of the DV
- Riboflavin (vitamin B2): 8% of the DV
- Vitamin B6: 8% of the DV
- Vitamin E: 2% of the DV
16 health benefits of grapes
Consuming a daily moderate amount of grapes can yield the following health benefits:
1. Packed with Nutrients. Grapes are packed with nutrients as outlined above.
2. Help Prevent Chronic Diseases. Due to its antioxidant properties, grapes help prevent chronic diseases by repairing cell damage from by free radicals that cause oxidative stress. Grapes are high in potassium which has several heart health benefits, including reduced risk of stroke.
3. Helps Lower Blood Pressure. Grapes help lower blood pressure by providing a good level of potassium, which plays a key role in maintaining health blood pressure levels.
4. Maintain Healthy Cholesterol Levels. Compounds found in grapes help reduce high cholesterol levels by reducing bad cholesterol absorption.
5. Diabetes Protection and Managment. Compounds found in grapes can help protect against and manage diabetes as these compounds help reduce blood sugar levels. The antioxidant Resveratrol helps improve insulin sensitivity and improves your body’s ability to use glucose thereby lowering blood sugar levels.
6. Eye Health, Compounds found in grapes can help maintain good eye health by protecting the retina from deterioration and helps stave off age-related macular degeneration. Grapes also contain the antioxidants lutein and zeaxanthin which helps protect the eyes from blue light damage.
7. Improve Mental Health and Function. Eating grapes help improve memory attention, mood and brain health.
8. Maintains Healthy Bones. Grapes are an excellent source of minerals such as potassium, phosphorus, magnesium, and calcium, and vitamin K, all essential for bone health by aiding calcium absorption, reducing the risks of osteoporosis.
9. Bacterial, Viruses and Yeast Infection Prevention. Grapes are a good source of vitamin C which helps build your immune system. Resveratrol also helps protect against food borne illnesses by stopping the growth of harmful bacteria such as E. Coli.
10. Prolong Longevity. Plant compounds found in grapes, including Resveratrol, slow down aging and increase lifespan.
11. Decrease Inflammation and Chronic Disease Risks. Resveratrol found in grapes helps increase the blood levels of anti-inflammatory compounds.
12. Heathy Weight Management, Grapes are a fat free food that is low in calories and have a low glycemic index. Grapes also helps break down fat cells.
13. Fatigue Fighter. Light and white grapes are a good source of iron, necessary for red blood cell production, to help the body prevent fatigue. See other Natural Dietary Food Sources of Iron.
14. Skin Health. Grape seed extract minimizes skin damage from harmful UV radiation. Eating grapes also protects the skin from free radicals damage and premature aging.
15. Prevents Constipation. Grapes are rich in skin flesh, high in fiber and have a good water content which helps maintain regular digestion and bowel movements
16. Muscle Recovery. Grapes help the cell organs to eliminate uric acid and other toxins created by physical exercise. Grapes also support muscle recovery.
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