Grapes, and especially red grapes, contain resveratrol, a compound that may have various health benefits.
One can imagine how Papua New Guineans can afford to have grapes in their daily meals. It took few people to try and yes, healthy organic grapes have already been farmed and harvested in the Highlands region of PNG.
It is known that a diet that is rich in fruits and vegetables has been linked to a reduced risk of various conditions, including heart disease, diabetes, cancer, andย obesity.ย The nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions.
Like other fruits and vegetables, grapes are a good source of fiber and water.
Antioxidantsย and other nutrients in grapes may make them particularly healthful, although more research is needed to confirm some of their benefits.
Here are some of the ways in which the nutrients in grapes may boost health.
1) Cancer
Grapes contain powerful antioxidants known as polyphenols. These are thought to have anti-inflammatory and antioxidant properties. One of these is resveratrol. It is found in the skins of red grapes.
Laboratory studies have suggested that resveratrol may be able to slow or prevent the growth of tumors in lymph, liver, stomach, breast, colon,ย skin cancer, andย leukemia.
Resveratrol is also present in red wine. Few studies have looked at the association between red wine and cancer risk in humans, but it has been shown that high intakes of alcohol on a consistent basis canย increase the riskย of cancer. Moderation is key.
A moderate intake of alcohol is defined by The Dietary Guidelines for Americans asย up to one drink per dayย for women, and up to two drinks per day for men.
Another natural anti-inflammatory that occurs in grapes is the flavonoid quercetin. Studiesย have suggestedย that this, too, may help prevent or slow cancer growth.
2) Heart health
Animal studies have indicated that quercetin and resveratrol may reduce the risk ofย atherosclerosisand protect against the damage caused by low-density lipoprotein (LDL), or “bad”ย cholesterol.
These studiesย have mostly usedย doses of these flavonoids far higher than those usually consumed by humans.
The polyphenols in grapes, such as resveratrol, areย thought to haveย antioxidant, lipid-lowering, and anti-inflammatory actions that may help reduce the risk of cardiovascular disease (CVD). They may achieve this by preventing platelet build-up and reducingย blood pressureย and the risk of irregular heart rhythms.
Grapes contain fiber and potassium, both of which support heart health. The American Heart Association (AHA)ย recommends increasingย potassium intake while decreasing sodium consumption to improve blood pressure and cardiovascular health.
A study of data for 12,267 adults in the United Statesย has shownย that the more sodium people consume in relation to their potassium intake, the higher the risk of all-cause mortality.
A high potassium intake has been associated with a reduced risk ofย stroke, protection against loss of muscle mass, and preservation of bone mineral density.
3) Blood pressure
Increasing potassium intakeย may help reduceย the negative effects of too much sodium in the diet.
Grapes have a high potassium content. This suggests they can help reduce the effects of sodium in people with high blood pressure.
Fiber isย important for maintainingย a healthy cardiovascular system, including heart health and blood pressure. Grapes are a good source of fiber.
4) Constipation
Grapes contain water and fiber. These can help people stay hydrated, keep bowel movements regular, and reduce the risk of constipation.
5) Allergies
Because of the anti-inflammatory effects of quercetin,ย some suggestย that consuming grapes may help to alleviate symptoms of allergies, including runny nose, watery eyes, andย hives.
However, no human studies have been done to prove this theory.
6) Diabetes
In 2013, results of a study published in theย BMJย suggested that certain fruits, but not juices,ย may reduce the riskย ofย type 2 diabetesย in adults.
During the study, which involved 187,382 participants and lasted 22 years, 6.5 percent of the participants developed diabetes.
However, those who consumed three servings a week ofย blueberries, grapes, raisins, apples, or pears had a 7-percent lower risk of type 2 diabetes compared with those who did not.
The relatively high level of sugar found in grapes leads some people to ask whether they are safe for people with diabetes to eat.
The American Diabetes Associationย encouragesย people to consume grapes and other fruits, as long as the carbohydrate amount is counted as part of their meal plan.
The vitamins, minerals, and fiber in grapes make them a healthful way to satisfy a sweet tooth.
7) Diabetic neuropathy and retinopathy
Some studiesย have indicatedย that resveratrol may protect againstย diabetic neuropathy, which affects nerve function. Scientists believe this may be due to the neuroprotective effects of this compound.
Animal studies have indicated that resveratrolย may also protectย against retinopathy, which can severely affect vision.
Diabetic neuropathy and retinopathy can result when diabetes is poorly controlled.
8) Eye health
Grapes contain the antioxidants lutein and zeaxanthin, which can help maintain eye health. They areย thought to neutralizeย unstable molecules known as free radicals. In this way, they may reduce oxidativeย stressย and damage to the retina, and help preventย cataractsย and other conditions.
Laboratory tests have suggested that resveratrol may protect against various eye problems, including age-relatedย macular degeneration,ย glaucoma, cataract, and others.
However, itย remains unclearย exactly how it works, and how it might be beneficial to humans.
9) Acne
Results of an in vitro study published in the journal Dermatology and Therapy claims that resveratrolย could help treatย acne, especially if used with benzoyl peroxide as a topical treatment.
10) Other conditions
Other health issues that resveratrol may help withย include:
- Alzheimer’s disease
- blood glucose control
- osteoarthritis
- boostingย the immune system
However, some studies haveย questionedย whether resveratrol can benefit humans in these ways. More evidence is needed.
