Lately, we've been seeing red grapes crop up everywhere in the market. Slightly bigger and rounder than their black and green counterparts, red grapes have a mild taste and white, translucent flesh. These red grapes taste every bit as delectable as they look and are also a powerhouse of antioxidants.
What are red grapes?
Red grapes get their name from their distinct reddish-brown colour. The berries of red grapes are rounder and larger than green and black grapes. They may or may not have a seed with pale white translucent flesh enclosing it. The seedless ones are called Flame Seedless grapes, first developed by John H. Weinberger and F.N. Harmon in Fresno, California.
Flavour wise, red grapes do not taste significantly different. However, they have a milder and more floral taste. These table grapes are one of the most farmed grapes and often have a longer shelf life than the others.
Red grapes are picked ripe since they do not ripen after they are plucked off the vine.
Also Read: Grapes - Nutritional Benefits
Red grapes nutrition
A 100 gram serving of red 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 red grapes
Grapes have been used for its therapeutic value for over six thousand years. In ancient Egypt, grapevine sap was used to treat various skin and eye diseases. Grapes were also crushed and consumed to treat nausea, constipation, cholera, smallpox, liver problems and even cancer.
In recent times, studies have been able to link grapes to cardiovascular and metabolic benefits.
Grapes including the red variety contains a unique component called Resveratrol, which can prevent heart diseases, diabetes and even cancer. The polyphenol reduces inflammation and fights ageing.
Apart from resveratrol, grapes also contain flavonoids and phenolic acids. Anthocyanins, a water-soluble flavonoid, that has heart and nerve health-promoting factors are also present in red grapes.
Let's take a look at the many health benefits of red grapes.
Also Read: Balsamic vinegar benefits and recipes: How to use this delicious fruity vinegar
1. Keeps your heart healthy
Grapes are one of the best fruits for heart health thanks to their resveratrol content. "French Paradox" was a term used to describe the low incidence of heart disease in the French population who ate a rich diet of cheese, bread and meat.
The miracle ingredient was resveratrol in red grapes that were used to make red wine that the French loved to drink.
Studies also attest that eating grapes and drinking red wine (don't overdo it) could decrease the risk of cardiovascular diseases.
Polyphenols in red grapes prevent the narrowing of arteries due to plaque and fats by inhibiting the oxidation of LDL or bad cholesterol. Red grapes also contain anthocyanins, which promotes heart health.
Studies on rats have been able to link resveratrol to the reduction in plaque formation in the arteries and bad cholesterol or LDL. Grapes also help in lowering blood pressure and reducing the risk of strokes by preventing platelet aggregation.
2. Boosts brain power
Grapes are also known for their neuroprotective properties that boost brain functions. Research says that the phenolic compounds in grape juice can significantly improve cognitive abilities and mood.
Resveratrol in grapes slows down the deterioration of brain functions and reduces the risk of Alzheimer's disease. In short, grapes including red grapes can be beneficial for brain health.
Anthocyanins present in red grapes are also beneficial for the overall health of the brain. These polyphenols fight age-related memory loss and are good for children in their learning age.
3. Improves nerve health
Consuming antioxidant-rich red grapes can keep your nerves healthy and prevent degenerative nerve diseases like Alzheimer's, Huntington's and Parkinson's disease. Resveratrol protects your nerves with its anti-inflammatory and antioxidant activity. It also boosts mitochondrial functions.
Animal studies also show that resveratrol can improve motor abilities and stop inflammation of nerves after a brain bleed. It could also be used as a therapeutic agent to treat brain haemorrhages.
4. May prevent metabolic diseases like type 2 diabetes
Research says that eating foods with a low glycaemic index over many years can significantly lower the risk of metabolic diseases like type 2 diabetes. Red grapes rank low on the index between 43 and 53, which ensures the slow release of glucose into the blood.
Eating whole grapes has been liked to better blood sugar levels and low the risk of metabolic disorders like diabetes. Resveratrol also boosts endothelial function, increases fatty liver oxidation and fights oxidative stress that leads to better insulin sensitivity.
5. May prevent cancer
Consuming antioxidant-rich foods like red grapes daily can bring down the risk of cancer. Back in the mid-1920s, the Grape Diet was popularised by Johanna Brandt who claimed to have cured herself of stomach cancer. While the diet was ridiculed back in the day for the lack of scientific evidence, today it's a different story.
Grape antioxidants can target many types of cancer cells by stopping their growth and causing cell death. A growing body of evidence from human studies says that all parts of the grape -- from the skin to seeds -- have anti-cancer effects. Consuming grapes, grape wine and grape juice hold great potential in preventing cancer.
6. May reduce high blood pressure
Having red grapes every day could cause a reduction in blood pressure. According to studies on animals and humans, flavanol-rich foods like red wine, grape juice or whole grapes could reduce systemic blood pressure. Polyphenols in grapes also improved the elasticity of the aorta and blood vessels, easing the flow of blood.
Other benefits of red grapes:
- Reduces cholesterol
- Reduces inflammation and allergies
- Can prevent constipation
- Improves eye health
- Boosts immune system
- Good for bone health
Pairing red grapes or grapes in general with foods containing quercetin will increase the bioavailability of resveratrol.
While already contains good amounts of quercetin, you can eat red grapes with berries, broccoli, citrus fruits, green tea, coffee and capers to maximise resveratrol health benefits.
The combination seems to be effective against weight gain and obesity by targeting fat tissues.
Difference between red grapes and green grapes
The difference between red grapes and green grapes is due to the antioxidant anthocyanin, which is also present in foods like blueberries, red cabbage, plums and apples. In green grapes, a mutation stops the production of the antioxidant, resulting in a paler colour.
References:
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