Discover how this ancient fruit can transform your body and your diet in delicious ways.
Grapes are a small fruit native to Western Asia and the Mediterranean and have been cultivated for thousands of years. Known for their sweet and succulent flavor, they are widely enjoyed in world cuisine. They can be consumed fresh, in juices, wines, raisins or even in more elaborate recipes. They are also known as health allies, thanks to their nutritional profile rich in vitamins, antioxidants and fiber. Below, check out the 7 health benefits of grapes and creative ways to consume them!
1. Protects the heart
Regular consumption of grapes is associated with improved cardiovascular health. This is because they contain flavonoids and resveratrol, which help reduce blood pressure, improve blood flow and lower LDL (bad) cholesterol levels. These compounds also contribute to the disease prevention cardiac, keeping the arteries flexible and healthy.
“Fruit contains substances with antioxidant properties, such as flavonoids, which help maintain good blood circulation, thus having antihypertensive, hypocholesterolemic and antiplatelet properties, thus protecting against the development of cardiovascular diseases associated with hypertension, high cholesterol and diabetes”, explains nutritionist Flávia da Silva Santos.
2. Improves brain health
Resveratrol found in grapes is also linked to improved cognitive function. It helps increase blood flow to the brain, which can help improve memory and prevent mental decline associated with aging. Therefore, consuming this fruit can help reduce the risk of neurodegenerative diseases, such as Alzheimer’s, by protecting brain cells.
“THE correct nutrition and lifestyle changes, including physical and mental exercise, can contribute significantly to the proper functioning of the brain, as well as facilitating the capture of neurotransmitters essential for memory”, explains nutritionist Carla de Andrade.
3. Strengthens the immune system
Grapes are a great source of vitamin C, an essential nutrient for boosting the immune system. Vitamin C helps produce the body’s defense cells, helping fight infections and speed up wound healing. Therefore, consuming them regularly can also increase the body’s resistance to colds and flu.
4. Aids digestion
Rich in fiber, grapes are an excellent ally for the digestive system. They help improve intestinal transit, preventing problems such as constipation. In addition, the fibers present in these fruits promote the health of the intestinal microbiome, which is linked to various aspects of general well-being, such as weight control and disease prevention.
“A balanced diet helps to preserve intestinal functions and maintain the intestinal flora, so important for the functioning of our organism as a whole and essential for preventing a series of diseases, such as obesity”, says Patrícia Santiago, Doctor of Nutrology.
5. Promotes hydration
With over 80% water in their composition, grapes are great for keeping the body hydrated. This contributes to the proper functioning of the kidneys, helps regulate body temperature and improves circulation. During hot days, for example, these fruits can be a refreshing and nutritious way to ensure hydration.
6. Contributes to skin health
Thanks to antioxidants and vitamin C, grapes have a positive effect on skin health. “Dietary antioxidants can play an important role in preventing skin aging and skin appendages, as they are compounds that help protect the body’s cells from damage caused by free radicals, unstable molecules that can cause oxidative stress, which is associated with premature skin aging and various dermatological problems,” explains nutritionist Dr. Marcella Garcez. Therefore, consuming the fruit or using products based on grape extract can lead to healthier and brighter skin.
7. Improves bone health
Grapes are a good source of vitamin K, a nutrient essential for health bone. Vitamin K helps improve bone density and is important in preventing fractures and diseases such as osteoporosis. In addition, these fruits contain minerals such as calcium and magnesium, which are also essential for strengthening bones.
Creative ways to consume grapes
Grapes can be included in your diet in several ways. Check out some ideas:
- Eat fresh as a healthy snack;
- Add to green salads for a sweet twist;
- Mix smoothies or natural juices;
- Use as topping in yogurts and cereals;
- Incorporate into meat and poultry sauces;
- Lightly roast for use in savory recipes;
- Make homemade jams with little sugar;
- Prepare simple desserts, such as tarts and pavé;
- Consume as raisins in desserts and bread;
- Freeze for a refreshing snack.
Grapes are delicious, versatile, and full of benefits. By creatively incorporating them into your diet, you can take advantage of all that this fruit has to offer for your health.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
