Black grapes benefits: From boosting brain power to preventing cancer and more

What's not to love about black grapes? Apart from being juicy and delicious, they are the reason why we have wine. These shiny black fruits are also used in the preparation of jams, jellies and preserves. Like their green, red and yellow cousins, black grapes are also packed with nutrients and antioxidants.

What are black grapes?

Black grapes are a darker variety of grapes that contain anthocyanins or antioxidants that give them their black-purple colour.

They are the fruits of Vitis vinifera that can be eaten fresh, dried or processed. Apart from the berries, grape leaves are also a delicacy, used in dishes such as dolma or sarma.

Grapes have been around for thousands of years when prehistoric hunter-gatherers foraged for them in the wild.

Also Read: Red grapes nutrition facts and benefits: Good for memory and great for heart

Black grapes nutrition facts

A 100 gram serving of black grapes contain the following nutrients:

Nutrient	Measure
Calories	70
Protein	0.72 gm
Fats	0.16 gm
Carbohydrate	18.1gm
Fibre	0.9 gm
Sugars	15.5 gm
Calcium	10 mg
Iron	0.36 mg
Magnesium	7 mg
Phosphorus	20 mg
Potassium	191 mg
Sodium	2 mg
Zinc	0.07 mg
Copper	0.127 mg
Manganese	0.071 mg
Vitamin C	3.2 mg
Thiamin	0.069 mg
Riboflavin	0.07 mg
Niacin	0.0188 mg
Vitamin B6	0.086 mg
Folate	2 µg

Health benefits of black grapes

Grapes are highly nutritious fruits capable of preventing heart diseases, cancer and even metabolic disorders. They are rich reserves of vitamins, minerals, carbohydrates, fibre and phytochemicals.

Polyphenols in black grapes have health-promoting properties. Two phenolic compounds -- resveratrol and anthocyanins -- give black grapes their nutritious edge.

Black grapes also contain flavonols such as kaempferol, quercetin and myricetin which block free radical damage and offer protection from pathogens.

These bioactive ingredients in black grapes make them an anti-cancer, anti-inflammatory and heart health-boosting food.

Let's take a look at the many health benefits of black grapes.

Also Read: Watermelon seeds health benefits: Don't spit them out!

1. Good for heart health

Grapes, including black grapes, are one of the most heart-healthy foods.

The "French Paradox" refers to the low incidence of heart diseases among the French population who ate high-fat foods like cheese and meat.

The medical community was puzzled by this aberration in a population that consumed foods that could clog up the arteries.

It turns out that the French also enjoy guzzling grape wine, which contains resveratrol that fights inflammation, "bad" LDL cholesterol and clot formation.

In addition to resveratrol, black grapes also contain anthocyanins that reduce the risk of coronary heart diseases.

2. Boosts memory and brainpower

Red and black grapes are considered brain food thanks to their neuroprotective properties. Phenolic compounds in black grape juice can improve thinking and learning abilities by boosting brainpower.

Resveratrol in black grapes reduces the risk of Alzheimer's disease and cognitive decline, and anthocyanins fight age-related memory loss. These polyphenol-rich black grapes should be added to children's diet to improve their learning and cognitive abilities.

3. Keeps nerve diseases at bay

Antioxidant-rich black grapes promote nerve health and prevent neurodegenerative diseases like Alzheimer's, Huntington's and Parkinson's.

Resveratrol and anthocyanins in grapes prevent plaque formation that leads to neurodegenerative diseases.

4. May prevent type 2 diabetes

Whole grapes rank low on the glycaemic index, between 43 and 53. This makes them a low glycaemic food that does not spike blood sugar levels by delaying the release of glucose.

A diet comprising of low glycaemic foods such as black grapes can lower risk of metabolic diseases like type 2 diabetes in the long run.

Resveratrol also improves endothelial functions and reduces oxidative stress that led to better insulin sensitivity.

Grapes also contains quercetin, catechins and anthocyanins that can reduce high blood sugar levels seen in diabetics.

5. Can reduce cancer risk

The Grape Diet was popular in the mid 1920s to the 30s as a potential anti-cancer diet. It was popularised by Johanna Brandt who claimed to have cured her stomach cancer through a diet of grapes. Although she was ridiculed and criticised back in the day, the cancer-fighting properties of grapes are well known today.

Black grapes contain antioxidants that target cancer cells by stopping the spread and growth. They also induce cell death. Every part of the grape berry -- from its skin to its seeds -- exhibit cancer-fighting properties. Even a diet that comprises red wine can potentially give protection against cancer.

Other health benefits of black grapes:

Keeps nerves healthy
Triggers SIRT1 gene that protects against ageing and effects of obesity
Antibacterial
Antifungal
Reduces cholesterol
Improves vision
Good for skin health
Fights ageing

Black grapes vs green grapes vs red grapes: What's the difference?

The colour of grapes depends upon a mutation that leads to the generation of anthocyanins, a water-soluble pigment that gives fruits and vegetables their colour.

The mutation leads to red and black grapes. While in green grapes, the mutation is absent.

Anthocyanins may appear black, purple or red, depending upon the pH.

Black and red grapes may therefore have an edge over green grapes due to anthocyanins, which protect nerve health, boost brain power and even reduce the risk of heart diseases.

^{References:

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2. Xia, E. Q., Deng, G. F., Guo, Y. J., & Li, H. B. (2010). Biological activities of polyphenols from grapes. International journal of molecular sciences, 11(2), 622–646. https://doi.org/10.3390/ijms11020622

3. Liu, Q., Tang, G. Y., Zhao, C. N., Feng, X. L., Xu, X. Y., Cao, S. Y., Meng, X., Li, S., Gan, R. Y., & Li, H. B. (2018). Comparison of Antioxidant Activities of Different Grape Varieties. Molecules (Basel, Switzerland), 23(10), 2432. https://doi.org/10.3390/molecules23102432

4. Liu, Q., Tang, G. Y., Zhao, C. N., Feng, X. L., Xu, X. Y., Cao, S. Y., Meng, X., Li, S., Gan, R. Y., & Li, H. B. (2018). Comparison of Antioxidant Activities of Different Grape Varieties. Molecules (Basel, Switzerland), 23(10), 2432. https://doi.org/10.3390/molecules23102432

5. Henriques, J. F., Serra, D., Dinis, T., & Almeida, L. M. (2020). The Anti-Neuroinflammatory Role of Anthocyanins and Their Metabolites for the Prevention and Treatment of Brain Disorders. International journal of molecular sciences, 21(22), 8653. https://doi.org/10.3390/ijms21228653

6. Zunino S. Type 2 diabetes and glycemic response to grapes or grape products. J Nutr. 2009 Sep;139(9):1794S-800S. doi: 10.3945/jn.109.107631. Epub 2009 Jul 22. PMID: 19625702.}

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