Grapes are high in several important nutrients.
One cup (151 grams) of red or green grapes contains the following nutrients:
Calories: 104
Carbs: 27.3 grams
Protein: 1.1 grams
Fat: 0.2 grams
Fiber: 1.4 grams
Vitamin C: 27% of the Reference Daily Intake (RDI)
Vitamin K: 28% of the RDI
Thiamine: 7% of the RDI
Riboflavin: 6% of the RDI
Vitamin B6: 6% of the RDI
Potassium: 8% of the RDI
Copper: 10% of the RDI
Manganese: 5% of the RDI
One cup (151 grams) of grapes provides more than a quarter of the RDI for vitamin K, a fat-soluble vitamin vital for blood clotting and healthy bones.
They’re also a good source of vitamin C, an essential nutrient and powerful antioxidant necessary for connective tissue health.
High Antioxidant Contents May Prevent Chronic Diseases
Antioxidants are compounds found in plants, for example. They help repair the damage to your cells caused by free radicals, which are harmful molecules that cause oxidative stress.
Oxidative stress has been associated with several chronic diseases including diabetes, cancer and heart disease.
Grapes are high in a number of powerful antioxidant compounds. In fact, over 1,600 beneficial plant compounds have been identified in this fruit.
The highest concentration of antioxidants is found in the skin and seeds. For this reason, most of the research on grapes has been done using seed or skin extracts.
Red grapes contain higher numbers of antioxidants due to the anthocyanins that give them their color.
The antioxidants in grapes remain present even after fermentation, which is why red wine is also high in these compounds.
One of the antioxidants in this fruit is resveratrol, which is classified as a polyphenol.
Numerous studies have been performed on its benefits, showing that resveratrol protects against heart disease, lowers blood sugar and protects against the development of cancer.
Grapes also contain vitamin C, beta-carotene, quercetin, lutein, lycopene and ellagic acid, which are powerful antioxidants as well.
Beneficial for Heart Health in Various Impressive Ways
There are several reasons why eating grapes is good for your heart.
May Help Lower Blood Pressure
One cup (151 grams) of grapes contains 288 mg of potassium, which is 6% of the RDI .
This mineral is necessary for maintaining healthy blood pressure levels.
Low intake of potassium has been linked to increased risks of high blood pressure, heart disease and stroke.
A study in 12,267 adults showed that people who consumed higher levels of potassium in relation to sodium were less likely to die from heart diseases than those who consumed less potassium.
May Help Reduce Cholesterol
Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption.
In one study in 69 people with high cholesterol, eating three cups (500 grams) of red grapes a day for eight weeks was shown to lower total and “bad” LDL cholesterol. White grapes did not have the same effect.