Viticulture is as old as civilization itself. Grapes are believed to be the oldest cultivated fruit known to man as archaeological surveys have shown several varieties of wild grapes existed on earth 130 million years ago. Traced back by archaeologists, the world’s first known wine creation was by the people of Transcaucasia in 6,000 BC. Evidence suggests humans began growing grapes during the Neolithic era. By 4,000 BC, grape growing extended from the south Caucasus Mountains to Asia Minor and through the Nile Delta region of Egypt.
As man became aware of the wealth of health benefits of grapes, primarily due to their high nutrient and antioxidant contents, demand and cultivation grew. Besides winemaking, grapes have been used as food throughout history. Eaten fresh or in the dried form, grapes also hold cultural significance in various parts of the world especially as medicine. Examples have also been found in the tombs of the pre-Christ era.
Grapes come in an assortment of colours, including green, red, black, yellow, and pink. There are around 10,000 varieties out there including wine and table grapes plus seeded and seedless grapes. The world uses 70% of grapes grown to make wine. While only about 13% of all grape varieties are used in winemaking. As a fruit, grapes are a tasty, healthy snack option with limitless potential.
Packed full of nutrients, grapes contain important vitamins and minerals, including copper and vitamins B and K. Copper is an essential mineral involved in energy production, while vitamin K is vital for blood clotting and healthy bones. Grapes also provide good amounts of B vitamins like thiamine, riboflavin, and B6. Both thiamine and riboflavin are needed for growth and development, while B6 is required for protein metabolism.
One cup of fresh grapes provides contains 6% of one’s daily value for potassium which is necessary for maintaining healthy blood pressure levels. Evidence shows that potassium helps lower blood pressure by helping to dilate arteries and veins. It may also help excrete sodium and prevent the narrowing of arteries and veins that would otherwise increase blood pressure. However, research indicates that potassium intakes that are both too low and too high may lead to high blood pressure. Researchers advised sticking to the current daily intake recommendation of 4.7 grams. For this reason, grapes should be eaten in moderation and not one cup daily.
Compounds in grapes protect against heart disease by lowering blood pressure and cholesterol levels. Diets such as the Mediterranean diet which are high in resveratrol — an antioxidant in grapes — have shown to decrease cholesterol levels. Red grapes as per research done helped lower total and LDL (bad) cholesterol levels. However, white grapes did not have the same effect.
Grapes are rich in antioxidants, which are beneficial plant compounds that protect against chronic health conditions. These powerful antioxidants are found in the grape’s skin and seeds helping by reducing inflammation. Grapes also contain vitamin C, beta carotene, lutein, and ellagic acid. Other important antioxidants found in grapes are resveratrol and quercetin, which also may protect against heart disease, high blood sugar levels, and cancer. More research is needed, but they may protect your skin from damage and promote hair growth.
Though grapes are high in sugar, their low to moderate GI makes them “safe” to eat in moderation if you have diabetes. Managing blood sugar levels over time is important for reducing diabetes risk and preventing diabetes-related complications.
Grapes contain several compounds, such as resveratrol, lutein, and zeaxanthin which may help prevent common eye diseases such as glaucoma, cataracts, and diabetic eye disease. At the same time, they contain compounds which may improve memory, attention, and mood, including protection against Alzheimer’s disease. Resveratrol may protect against Alzheimer’s disease by reducing brain inflammation and removing amyloid-beta peptide, the accumulation of which has been linked to this condition.
Grapes contain many minerals necessary for bone health, namely potassium, manganese, and vitamins B, C, and K, which help prevent osteoporosis, a condition that leads to fragile bones. Resveratrol may improve bone density and postmenopausal women showed that taking 75 mg of resveratrol twice daily improved bone mineral density and slowed bone loss, reducing the risk of major fractures and hip fractures.
Grapes are delicious, versatile, and easy to incorporate into a healthy diet. They are easy to snack on or add to meals. Grape juice and red wine, in moderation, may provide benefits as well. However, excessive intake may lead to detrimental health effects. While whole grapes and grape juice provide multiple nutrients, eating fresh fruit ensures a higher intake of fibre and antioxidants, plus a lower sugar intake. Antioxidants like resveratrol provide most of grapes’ benefits, including their anti-inflammatory, anti-diabetes, and anticancer properties. For the most benefits, choose fresh grapes over grape juice or wine.