Description
Grapes are nutrient-dense fruits that provide significant health benefits primarily through their high concentration of antioxidants and specific vitamins. In 2026, they continue to be recognized as a “functional food” capable of supporting long-term disease prevention.
Core Nutritional Value (Per Cup)
- Calories: ~104
- Vitamins: Rich in Vitamin K (essential for blood clotting and bone health) and Vitamin C (supports immunity and skin).
- Minerals: A good source of Potassium, which helps manage blood pressure, and Manganese for bone metabolism.
- Bioactive Compounds: Contain over 1,600 phytochemicals, most notably resveratrol (mainly in the skin), anthocyanins (in darker grapes), and quercetin.
Key Health Benefits
- Heart Health: The polyphenols in grapes help lower “bad” LDL cholesterol and relax blood vessels to reduce hypertension.
- Brain & Cognitive Function: Resveratrol increases blood flow to the brain and may help protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s.
- Eye Protection: Regular consumption may protect the retina from deterioration and reduce the risk of macular degeneration and cataracts.
- Metabolic & Gut Health: Grapes act as a prebiotic, nourishing beneficial gut bacteria. They have a low glycemic index, making them suitable for most people with diabetes when consumed in moderation.
- Sleep Support: Grapes are one of the few fruits containing natural melatonin, which can help regulate sleep-wake cycles.
- Cancer Prevention: Antioxidants in grapes combat oxidative stress and have been shown in various studies to inhibit the growth of certain cancer cells.
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