#25. Story Time: Grapes

Hello Moms,

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still here in Nigeria, I find a lot of people hawking grapes, quite fascinating to know how useful this fruit is. According to Wikipedia, A grape is a fruiting berry of the deciduous woody vines of the botanical genus Vitis. Grapes can be eaten fresh as table grapes or they can be used for making wine, jam, juice, jelly, grape seed extract, raisins, vinegar, and grape seed oil.

Studies have shown that The frequent consumption of plant fruits like grapes can decrease the risk of obesity and overall mortality.

Some of the health benefits of grapes according to MNT research include:

1) Cancer
Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.1

The resveratrol found in red wine famous for heart health is a type of polyphenol found in the skins of red grapes.

2) Heart Disease
The flavonoid quercetin is a natural anti-inflammatory that appears to reduce the risk of 
atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol in animal studies. Quercetin may have the additional bonus of anti-cancer effects; however more studies are needed using human subjects before these results can be confirmed.6

The high polyphenol content in grapes may also reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.

The fiber and potassium in grapes also support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee.5

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).5

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.5

3) High Blood Pressure
As noted above, potassium has many benefits for the body. It may be that a low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake.4 Because of their high potassium content, grapes are recommended to those with high blood pressure to help negate the effects of sodium in the body.

According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation for potassium.5

Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.

4) Constipation
Eating foods that are high in water content like grapes, watermelon and cantaloupe can help to keep you hydrated and your bowel movements regular. Grapes also contain fiber, which is essential for minimizing constipation.

5) Allergies
Because of the anti-inflammatory effects of quercetin, consuming grapes may help to alleviate symptoms of allergies including runny nose, watery eyes and hives. There have been no human studies done to prove this theory.6

6) Diabetes
A large cohort study published in the BMJ in 2013 found that certain fruits – but not juices – may reduce the risk of type 2 diabetes in adults. Over the course of the study, 6.5% of the participants developed diabetes, but the researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7%.

7) Diabetic neuropathy and retinopathy
A few studies have shown promise that resveratrol can protect against diabetic neuropathy and retinopathy, conditions caused by poorly controlled diabetes where vision is severely affected. One study in which diabetic rats were treated with resveratrol for two weeks found that it reduced the effects of neural changes and damage associated with diabetic neuropathy.

Researchers have also found resveratrol to be beneficial for treating Alzheimer’s disease, relieving hot flashes and mood swings associated with menopause and improving blood glucose control, however large studies using human subjects are still needed to confirm these findings.

8) Acne
A study published in the journal Dermatology and Therapy claims a compound derived from red grapes and found in red wine – resveratrol – could be an effective treatment for acne, particularly when combined with an already existing medication for the disorder.(MedicalNewstoday.com).

Nutritional facts

Nutrition Facts
Grapes
Amount Per 100 grams
Calories 67
% Daily Value*
Total Fat 0.4 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Potassium 191 mg 5%
Total Carbohydrate 17 g 5%
Dietary fiber 0.9 g 3%
Sugar 16 g
Protein 0.6 g 1%
Vitamin A 2% Vitamin C 6%
Calcium 1% Iron 1%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium

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Christiana Stephen View All →

I am Dr. Christiana Stephen, a wife, a mom of 4 under 4 year old kids, a photo lover, makeup artist, a wellness coach and a lecturer. Motherhood for me is ongoing, its a period of learning and unlearning. I am passionate about a lot of things but most importantly helping mothers around the work reach their wellness goals comes as top priority. Hence, I have created this community for every woman out there. Feel free to be part of this amazing journey of motherhood and wellness. I will say raising this community is inspired by my experience and learning process. The main essence is to empower moms on the benefits of healthy living as well as the need to create a life work balance.
I am nice so a lot of people say and I believe I am very approachable even when there is a lot to be done. I love teaching. I can teach on a lot of things including time and stress management.

3 Comments Leave a comment

  1. Hello…

    I find ur programme very informative and amazing, weldone! Wanted 2 partake in the detox programme but am still a breastfeeding mum so look forward to joining u afterwards.

    Keep up the good work

    Cheers…

    Like

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