People have cultivated grapes for thousands of years, including several ancient civilizations that revered them for their use in winemaking.Grapes offer a wealth of health benefits, primarily due to their high nutrient and antioxidant contents.It may also help excrete sodium and prevent the narrowing of arteries and veins that would otherwise increase blood pressure ( 8 ).Summary Compounds in grapes may protect against heart disease by lowering blood pressure and cholesterol levels.Interestingly enough, these beneficial compounds remain present even after fermentation, which is why wine is also an antioxidant source ( 14 , 15 ).Some grape varieties contain a higher content of anthocyanins, a class of flavonoids that give these fruits orange, red, blue, pink, and purple colors.Other important antioxidants in this fruit are resveratrol and quercetin, which may protect against heart disease, high blood sugar levels, and cancer ( 14 , 16 ).Summary Grapes are rich in antioxidants, which are beneficial plant compounds that may protect against chronic health conditions.Test-tube and animal studies show that grape extracts may block the growth and spread of human colon and breast cancer cells ( 22 , 23 , 24 ).Additionally, a 2-week study in 30 people found that those over the age of 50 who ate 0.3–1 pound (150–450 grams) of grapes per day experienced decreased markers of colon cancer risk ( 25 ).While more human studies are needed, a diet high in antioxidant-rich foods, such as grapes, has been linked to lower cancer risk ( 26 ).Summary Antioxidants in grapes may prevent the growth and spread of multiple types of cancer, though human research is lacking.If you take a look at their glycemic index (GI) rating — a measure of how quickly a food raises your blood sugar — you’ll see that it ranges from 49–59, depending on grape variety (27, 28 ).This means that grapes’ GI score may range from low to medium, in which case they may raise your blood sugar levels at a slow or moderate pace but won’t necessarily spike it.increasing the number of glucose receptors on cell membranes Managing your blood sugar levels over time is important for reducing your diabetes risk and preventing diabetes-related complications.Additionally, in a test-tube study, resveratrol was found to protect retina cells in the human eye from ultraviolet A (UVA) light.Summary Grapes contain several compounds — such as resveratrol, lutein, and zeaxanthin — that may help prevent common eye diseases.In a 12-week study in 111 healthy older adults, taking 250 mg of a grape supplement daily significantly improved scores on a test measuring attention, memory, and language, compared with baseline values ( 38 ).Another study in healthy young adults showed that drinking 7.8 ounces (230 mL) of grape juice improved both mood and the speed of memory-related skills 20 minutes after consumption ( 39 ).Lastly, resveratrol may protect against Alzheimer’s disease by reducing brain inflammation and removing amyloid-beta peptide, the accumulation of which has been linked to this condition ( 41 , 42 ).Summary Grapes contain compounds that may improve memory, attention, and mood, as well as protect against Alzheimer’s disease.Summary Grapes contain vitamins and minerals important for bone health, although more research is needed in humans.For example, resveratrol has antimicrobial properties that inhibit the growth of bacteria and fungi like Campylobacter jejuni and Candida albicans ( 49 ).Other compounds in grapes with antimicrobial activity include anthocyanins, which may destroy bacterial cell walls ( 51 ).Summary Resveratrol, which is found in grapes, has been shown to activate genes associated with slower signs of aging and longer lifespan.In fact, this compound has gained popularity in cosmetic products because it penetrates the skin barrier and increases collagen concentration, as well as protects against UV damage from sun exposure ( 62 , 63 ).Animal studies show that resveratrol’s effect on collagen production may promote faster wound healing ( 63 ).Summary The antioxidant resveratrol in grapes may protect your skin from damage and promote hair growth but more research is needed.May have anti-obesity effects Obesity may increase your risk of multiple health conditions, including diabetes, heart disease, and cancer ( 65 ).Additionally, research in animals found that proanthocyanidin extract from grape seed may increase levels of the fullness hormone GLP-1, which may lower appetite and reduce food intake ( 65 ).Summary Antioxidants in grapes may combat obesity by inhibiting appetite and preventing weight gain.Dietary changes like increasing fiber and fluid intake are essential to treatment, since dehydration is a common secondary cause of constipation ( 67 ).In fact, studies have determined that grapes are a natural source of melatonin, a sleep-promoting hormone that regulates your sleep-wake cycle ( 69 , 70 , 71 ).In fact, research shows that moderate wine intake may protect against heart disease, diabetes, and even cancer ( 75 , 76 , 77 ).Summary Like whole grapes, wine is a good source of antioxidants, and it offers multiple health benefits.
Edward R. Forte
Author
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