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Grapes

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Grapes Nutritional Information (per 100g)

Water: 80.5 g
Calories: 69 kcal
Protein: 0.7 g
Carbohydrate: 18.1 g
Dietary fiber: 0.9 g
Sugars: 15.5 g
Fat: 0.2 g
Saturated fat: 0.1 g
Vitamin C: 3.2 mg
Vitamin B1: 0.1 mg
Vitamin B2: 0.1 mg
Vitamin B3: 0.2 mg
Vitamin B6: 0.1 mg
Vitamin B9: 2 μg
Vitamin A: 3 μg
Vitamin E: 0.2 mg
Vitamin K: 14.6 μg
Calcium: 10 mg
Iron: 0.4 mg
Magnesium: 7 mg
Phosphorus: 20 mg
Potassium: 191 mg
Sodium: 2 mg
Zinc: 0.1 mg

Grapes are a mainstay of the Mediterranean diet and you’ve probably heard it said that the people living in this region have one of the healthiest diets in the world.

There is certainly something to be said for regularly consuming grapes, be it in their raw form or even as a glass of quality wine. The scientific evidence speaks for itself and suggests that resveratrol, which is found in high concentrations in red and purple grapes, could be a huge contributing factor to good health.

Kick start your weight loss. Some research conducted by Dr. Della-Fera et al suggested that an important antioxidant called resveratrol could help prevent fat cells from forming in rats and mice, as well as breaking them up more quickly when they do. Resveratrol is found in a number of foods, with high concentrations being available in red and purple grapes.

Reduce inflammation and protect heart health. There is a wealth of evidence relating to the effects of resveratrol on heart health and a review carried out by Anna Csiszar has looked at a number of studies that support these claims.

In particular, she found that people who had diets rich in resveratrol were at a reduced risk of cardiovascular disease and that they experienced less inflammation in the lining of their blood vessels, allowing for better blood circulation.

Improve brain health. It is thought that resveratrol can help improve overall brain health, particularly memory in to old age.

A study published in 2014 has taken the first steps in proving the truth of this claim. 23 participants, aged between 50 – 75 years old, took 200mg of resveratrol daily for 6 weeks and another group of 23 took a placebo; after this time they were tested to see how it had affected their brain functions.

The group who took the resveratrol had improved memory and function connectivity of the hippocampus, whereas the placebo group did not.

Improve diabetic neuropathy. Diabetic neuropathy occurs when diabetes is not managed well and vision is significantly affected.

This study has suggested that resveratrol may help to improve the effects of diabetic neuropathy. The study was conducted on diabetic rats, who were then treated with resveratrol for 2 weeks; there was significant improvement in their diabetic neuropathy.

Eating foods that are rich in resveratrol, like red and purple grapes, may well help improve vision in diabetic people, although advice should always be sought from a doctor first.

Protect eyes from UVA damage. A study, published in 2015, has shown that resveratrol from red grapes can help reduce the damage done to eyes from ultra-violet radiation, specifically UVA.

In particular, resveratrol was beneficial in relation to age-related degeneration that was exacerbated by UVA and the researchers have suggested that further study should be done in this area.