Grapes Benefits And Side Effects

Grapes Benefits And Side Effects

Grapes are one of the most popular table fruits. From time immemorial they have also been considered the "queen of fruits". The origin of these small berries is in Europe and the Mediterranean. Grapes contain various phytonutrients that help promote health, such as vitamins, minerals and antioxidants. The inclusion of grapes in the diet enhances their health benefits and taste.

They are small round berries that grow in clusters on the deciduous wood vine of the grape plant. Also scientifically known as Vitis. They are grown worldwide under supervised vineyards and orchards. By structure, each berry of the grape has a semi-opaque flesh under the soft thin skin. The various polyphenols present in grapes cause the color of the fruit. The pigment that causes the color of red grapes is anthocyanin while white and green grapes also contain mostly tannins. All of these antioxidant compounds and are densely concentrated in the skin of seeds and berries. There are three main types of grapes grown worldwide; North American (Vitis rotundifolia and Vitis Labrasca), European (Vitis vinifera) and French hybrids.

Grapes Benefits And Side Effects

Some basic facts about grapes:

Scientific name: Vitis vinifera

Family: VTC

Common name: Angoor, grape

Local region: European grapefruit native to the Mediterranean and Central Asia. In India, some varieties of grapes are also grown in Punjab, Haryana, Uttar Pradesh, Tamil Nadu, Delhi, Andhra Pradesh, Karnataka, and Maharashtra.

Some interesting facts about grapes:

Some of the most popular green varieties are Thompson Seedless, Calmeria and Sugar One.

Red variants include Cardinal, Flame Seedless, Red Globe and Emperor.

Concord and ginfondel are some of the famous blue-black cultivars.

Commercially, different cultivars of grapes are eaten fresh or dried (raisins, sultana, raisins) for various purposes such as wine production or as table fruit.

  • Grape nutrition facts
  • Health benefits of grapes
  • Side effects of grapes
  • Takeaway

Grape nutrition facts

Grape berries have a very low calorie content. Grapes have no cholesterol but 100 grams of grapes contain 69 calories. Grapes are high in micronutrients such as iron, copper and manganese. Grapes are a good source of vitamin A, vitamin K, vitamin C and B complex vitamins such as thiamine (vitamin B1), riboflavin (vitamin B2) and pyridoxine.

According to the USDA Nutrient Database the nutritional value of 100 grams of grapes is as follows.

Nutritional value per 100 grams

Water 80.54 g

Energy 69 kCal

Protein 0.72 g

Fats 0.16 g

Carbohydrate 18.10 g

0.9 g of fiber

15.48 g of sugar


Calcium 10 mg

Iron 0.36 mg

Magnesium 7 mg

Phosphorus 20 mg

Potassium 191 mg

Sodium 2 mg

Zinc 0.07 mg


Vitamin C 3.2 mg

Vitamin B1 0.069 mg

Vitamin B2 0.070 mg

Vitamin B3 0.188 mg

Vitamin B-6 0.086 mg

Vitamin B9 2 g

Vitamin A3 g

Vitamin E 0.19 mg

Fats / fatty acids

Total saturated 0.054 g

Total monosaturated 0.007 g

Total polyunsaturated 0.048 g

Health benefits of grapes

Grapes are not just another valuable addition to your breakfast salad. These fruits have powerful medicinal properties. These have been scientifically proven to be effective in reducing various health conditions. Let’s take a look at some of the health-based health benefits of grapes.

Natural Antioxidant: Grapes are one of the best antioxidant foods you can include in your diet. These antioxidants are also effective in neutralizing free radical damage in the body and preventing various health conditions related to aging.

Lowers blood pressure: Grapes are rich in potassium. It is responsible for regulating blood pressure levels in the body. Therefore, regular consumption of grapes is also beneficial in preventing fluctuations in blood pressure.

Improves brain function: Clinical studies suggest that people who eat grapes every day have better retention power and better cognitive skills. It has also been found to improve mood.

Delay in aging: In addition to preventing health problems, the antioxidant effects of grapes can help delay the first signs of aging, including wrinkles and dark spots. The active compounds in grapes also reduce the oxidative stress on skin cells. It is considered to be the leading cause of skin aging.

Promotes heart health: The anthocyanin content in grapes has been scientifically proven to help reduce the risk of various cardiovascular diseases. Also, it lowers cholesterol and blood pressure levels in the body. These are two common causes behind heart disease. So, taking grapes regularly will also keep your heart healthy and young.

  • Antioxidant properties of grapes
  • Grapes for hypertension
  • Grapes for cholesterol
  • Grapes for diabetes
  • Benefits to grape eyes
  • Grapes are brain benefits
  • Grapes for anti-aging
  • Grapes have antibacterial and antiviral properties
  • Grapes to the heart

Antioxidant properties of grapes

Antioxidants also help to repair free radical damage to cells caused by high oxidative stress in the body. Oxidative stress can sometimes lead to various chronic diseases such as heart disease, diabetes and cancer. Grapes contain powerful antioxidants such as vitamin C, beta carotene, lutein, quercetin, ellagic acid and lycopene. Surprisingly, more than 1600 health-promoting plant compounds have also been found in this fruit.

Maximum research on grapes is done using extracts of its seed or skin. Anthocyanins are also excellent antioxidants that give red grapes their color. Even after fermentation, these antioxidants remain in the grapes. Red wine is also a reason to be high in such compounds.

Grapes for hypertension

Fluctuations in blood pressure levels have become a common phenomenon in people of all ages. Young people are also starting to suffer from this problem. Although medications are mandatory in such diseases, it is always advisable to have a simple home remedy that can be used to deal with such diseases in emergencies. Grapes are high in potassium. It also helps to control blood pressure levels in the body. Low levels of potassium in the body increase the risk of high blood pressure, stroke and heart disease. A study conducted in adults found that those who were high in potassium in their body in relation to sodium were less likely to die of heart disease. Against those who have low levels of potassium in their body.

Grapes for cholesterol

Grapes reduce cholesterol absorption in the body. There are compounds that have been shown to be protective against high cholesterol levels. In one study, hyperlipidemic people ate red grapes for 8 weeks. At the end of the prescribed period, a decrease in “bad” or LDL cholesterol was observed. However, no such effect was found with the use of white grapes.

A recent study suggests that a chemical compound called resveratrol in grapes may be very beneficial in reducing the risk of atherosclerosis.

Grapes for diabetes

Grapes are a good choice for people with diabetes. Because they contain very little sugar. A clinical study of about 40 men found that the compounds found in grapes were effective in lowering blood sugar levels. These men also lowered their blood sugar levels after eating grapes every day for 16 weeks.

Resveratrol in grapes has been shown to increase the body's sensitivity to insulin. It also helps in lowering blood sugar levels. Furthermore, resveratrol is also responsible for increasing glucose uptake into the cell membranes. Blood glucose uptake is greatly increased.

Benefits to grape eyes

Common eye diseases can be prevented by consuming grapes regularly. According to an in vivo (animal-based) study, a diet rich in grapes showed fewer signs of retinal damage and better functioning eyes. The resveratrol content of grapes is very beneficial in reducing the risk of age-related macular degeneration (AMD). Another study suggested that the antioxidant properties of resveratrol may help protect the human eye from various eye diseases, such as glaucoma and cataracts. The antioxidants in grapes such as lutein and zeaxanthin can also protect the eyes from the harmful effects of blue light.

Grapes are brain benefits

Eating grapes on a daily basis is said to be good for the brain and also boosts memory. In a clinical study, healthy adults ate grapes every day for 12 weeks. A significant improvement in memory and cognition was observed at the end of 12 weeks. According to another study among young people, drinking grape juice daily improves mood in 20 minutes. Improvements in memory-related skills have also been noted. Animal-based studies have also shown that resveratrol improves learning, mood and memory when eaten regularly for 4 weeks. Consumption of grapes leads to increased blood flow to the brain and improves brain function.

Grapes for anti-aging

Grapes contain antioxidants and other plant compounds. These slow down aging and also increase longevity. Antioxidants remove free radicals from the body. Reduce the symptoms of premature aging, including freckles, blackheads and hair gray. One study also found that resveratrol in grapes increases the lifespan of various animal species. This compound contains a family of proteins called cirrhosis that are associated with longevity.

Grapes have antibacterial and antiviral properties

Many bioactive compounds in grapes exhibit antibacterial properties. According to one study, the skin extract of grapes acts as a protector against the flu virus. In another study, it was found that grapes can inhibit the growth and spread of chicken pox and herpes virus. In addition, it has been found to be effective in relieving common yeast infections.

Being a great source of vitamin C, grapes stimulate the immune system. Thereby also improving the body’s ability to fight against common infections.

Grapes to the heart

Consumption of grapes is said to be good for the heart. A clinical study of 75 patients with coronary heart disease found that regular use of a grapefruit supplement containing resveratrol had positive cardiovascular benefits.

In addition, grapes also lower the cholesterol content in the body. It is one of the leading causes of heart related problems including high blood pressure and stroke.

Side effects of grapes


Allergy to grapes is a very rare phenomenon. Symptoms of allergy may include red patches, shortness of breath, sneezing, difficulty breathing and rash. Grapes may not cause an allergic reaction but may be caused by pesticides sprayed on them or mold growing on the grapes. That is why it is best to wash fruits and vegetables before eating.

Weight gain

Grapes are low in calories. A cup of grapes contains only 100 calories. Due to their small size and delicious taste, it is easy to lose the number of grapes one has eaten. Therefore, unknowingly increasing calorie intake. Excessive consumption of grapes can easily turn even those extra kilos. So, instead of eating the whole bunch at once, it is better to pick a limited number of grapes to enjoy.


Consumption of large amounts of grape-related fruits such as raisins can lead to indigestion. It can also cause diarrhea. People who are fructose intolerant may experience indigestion along with stomach pain after eating grapes. Although the severity of the reaction varies from person to person, people with fructose intolerance should avoid eating grapes because it can also damage their kidneys or liver function.


Grapes contain a lot of sugars. These can in some cases also lead to bloating and flatulence.


Grapes promote good health and general well-being. Fresh grapes are tasty and healthy. Grapes are the best snack choice. It has zero cholesterol and low calories. They can be included in a healthy diet as a tasty alternative to boring diet foods. But over-consumption of grapes can have some side effects. When eating grapes or other foods, remember the phrase 'anything goes too bad'.

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