Grapes are a popular fruit all over the world, although they generally grow in colder climates. These fruits are an all time favourite of most children and adults because of their sweet taste and versatility. However, these little pops are filled with nutritious ingredients and can help boost your health as well as immunity. Grapes come in black, red, and green colours. However, all the variants are equally rich in nutrition, although the green ones are more easily available and readily consumed. This fruit contains a high concentration of vitamins A, B6, C, and K, thiamine, riboflavin, folate, calcium, potassium, magnesium, iron, manganese, dietary fibre, and water. These ingredients play an important role in maintaining a robust internal health system.
The ways in which grapes boost your immunity system are:
1. Prevent asthma:
Grapes contain a high concentration of vitamin B6 and water, both of which are known for treating asthma. Vitamin B6 improves the cell functioning inside your lungs and water makes sure that you are hydrated well, so avoid dryness and shortness of breath. Consuming about 100 grams of grapes daily can keep your lungs healthy and prevent respiratory diseases.
2. Strengthen bones:
The high concentration of vitamin C, calcium, and manganese, prevents your bones from depreciating. Manganese helps in the formation of collagen, which protects your joints from decaying. Stronger joints lead to an improved bone density as it is from the pivots that the bones start reducing in strength and immunity.
3. Reduce cholesterol:
With a high content of vitamins, folate, and dietary fibre, grapes are the perfect fruit that help in reducing your LDL cholesterol levels. Researchers say that this fruit also contains another vital ingredient called pterostilbene, which is an antioxidant that prevents fat and cholesterol deposition in the blood. Grapes are so nutritious that just about 50 grams daily can do wonders to your health!
4. Prevent cardiac diseases:
As grapes play a major role in preventing high cholesterol, they also prevent heart problems by maintaining a good immunity level. Vitamins A, B6, and C are known to be excellent sources of boosting blood health. Moreover, iron enables the production of red blood cells (RBC) that are required for the heart to be able to function well. This helps prevent blood clots and blockages in your arteries.
5. Improve digestion:
Grapes are one of the smaller fruits that are high in dietary fibre, which prevents indigestion by releasing the dietary hormones that help in breaking down complex foods so that they can easily pass through the digestive tract. Grapes are also known to be a ‘light food’ that can keep your belly filled for a longer period of time. The water content increases satiety and prevents you from eating too much or too soon, thereby giving your body the proper time required in digesting food.
6. Prevent constipation:
Vitamins B6 and C are excellent ingredients that help in preventing constipation, along with providing high nutrition. These vitamins help in breaking down complex enzymes into simple form, so that they can enable smooth passage of waste matter through the intestines. The fibre that grapes provide, helps in adding to the bulk of your stool, and acts as an excellent source of roughage. A small bowl of grapes can help in preventing constipation by nearly 30%!
7. Control blood sugar:
The skin of grapes contains high concentrations of vitamin C, magnesium, and iron, all of which help in controlling hyperglycaemia, and hence keep your sugar levels under watch. Iron and magnesium help in developing new red blood cells (RBC) that are required to counter the high glucose levels. Moreover, vitamin C improves your rate of metabolism, which results in an increase in fat burning and level of immunity.
8. Improve brain health:
The British Journal of Nutrition had published that grape juice has the ability to improve brain functioning and prevent depreciative neurological disorders. A polyphenol present in grapes, called resveratrol, reduces the chances of Alzheimer’s diseases. Apart from these, the vitamins and nutrients present in grapes also help in nourishing the brain cells regularly. Elderly people must eat grapes daily, to avoid preventable brain diseases.
9. Protect eyes:
The vitamins, especially vitamin C and antioxidants present, especially riboflavin and thiamine, in grapes can reduce the rate of macular degeneration by about 36%. This data was released recently by the University of Miami. The researchers said that consuming grapes regularly can also boost overall ophthalmological immunity.
10. Prevent cancer:
A number of recent researches have proven that grape juice is excellent for controlling carcinogenic cells in the body. Vitamin C is the most nutritious ingredient that grapes offer, to prevent the free radicals from spreading. This is followed by thiamine and riboflavin, both of which are also good for preventing the development of lumps or tumours; especially in the breasts. 150 grams of this fruit each day can help you maintain great immunity and prevent developing harmful cells in the body, by up to 27%.
The best thing about grapes is that you consume them in various ways and make other foods tastier. For example, add some grapes to your morning oatmeal, smoothie, or salad, and enjoy a hearty breakfast! You can also use grapes in custard or pudding, to make your desserts even more amazing! Moreover, the best loved way to consume this fruit is in its dried form; raisins; which makes for a wonderful snack that can be stored for months. Try out a simple oatmeal cookie recipe with raisins, and you can never thank this humble fruit enough!