Grapes are one of the fruits that people know. They are one of the basic fruits that are taught in school, especially in art class. Made into wine, grapes also contribute to human health. The following are the health benefits of grapes, along with a sample recipe.
One health benefit of grapes is the promotion of the health of the heart and the blood vessels. According to Medical News Today, grapes contain quercetin, an anti-inflammatory flavonoid that decreases the risk of atherosclerosis and protects against damage from low-density lipoproteins of bad cholesterol. In addition, grapes have polyphenols, which also lower the risk of cardiovascular disease; it is possible through prevention of platelet build-up and regulatin of blood pressure with anti-inflammatory processes. Grapes are also rich in potassium, a mineral that helps regulate blood pressure by counteracting the hypertensive effects of sodium. According to Vanderbilt Medical School associate clinical professor and St. Thomas Hospital Tennesee Hyper Institute director Mar Houston, as cited by the publication, high potassium intake and low sodium intake serve as he ost dietary chnge a person can do to lower his risk of cardiovascular diseases. In a research, it was found that participants who consumed 4069 mg of potassium per day had 49 percent lower risk of mortality from ischemic heart disease, in contrary to those who took less potassium (about 1000 mg per day).
Grapes can also promote the health of the digestive system. According to Organic Facts, grapes may act as a laxative food, since they are rich in cellulose, sugar, and organic acid; these agents promote stool movement in the digestive tract, toning up intestinal and stomach muscles and relieveing constipation. Grapes also relieve constipation with their insoluble fiber, which is intact as it moves in the intestines. Fiber also boosts bulk, which facilitates the production and elimination of stools. By preventing constipation, grapes can also prevent associated disorders like hemorrhoids and colon cancer. However, as per the publication, grapes are not the fruit of choice for loose bowel movement or diarrhea, since insoluble fiber does not absorb water to dry the stools; instead, bananas can be eaten by people who are suffering from diarrhea.
Another health benefit of grapes is weight loss. According to University of Georgia researcher Mary Anne DellaFerra, as cited Care 2, grapes have resveratrol, which reduces the cells’ fat storing ability by about 130 percent and causes fat cells to disintegrate at 246 higher than usual. This is in addition to grapes’ polyphenols and fiber content, which reduce cholesterol and assist in stool elimination, respectively. Thus, a person who eats grapes regularly have higher chances of losing weight that those who do not eat grapes.
One recipe that uses grapes is Grape and Avocado Salsa. According to All Recipes, the ingredients include one and a half cups of seedless red grapes (chopped), one avocado (peeled, pitted, diced), one-fourth cup of chopped red bell pepper, two tablespoons of chopped yellow bell pepper, two tablespoons chopped sweet onion, two tablespoons chopped fresh cilantro, one tablespoon lime juice, half teaspoon garlic salt, and black pepper.
To prepare, as per the publication, the grapes, avocado, yellow pepper, bell pepper, cilantro, and onion are placed in a mixing bowl. Then, they are seasoned with black pepper, garlic salt, and lime juice. After that, the ingredients are folded mildly until they are well mixed. The dish is refrigerated half an hour before serving.
Grapes are nutritious with its many health benefits. Hence, it can be part of any meal recipes for friends and families.