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8 Amazing Benefits of Grapes (+5 Refreshing Recipes)

8 Amazing Benefits of Grapes (+5 Refreshing Recipes)

A healthy and well-balanced diet is key to living life to the fullest. Amidst our busy lives; however, none of us really take the time to think about what we use to fuel our bodies. Are we eating the right kinds of food to get us through the day? Are we filling ourselves with the proper nutrients? For the majority of us, we probably aren’t. Fortunately, we can solve this problem one baby step at a time, starting with a step as simple as eating a few grapes a day.

Grapes, you ask? Is that it?

Well, no, it will not solve all of your diet problem. However, striving towards a healthy lifestyle begins with healthy eating. It is not so commonly known that in terms of nutritional value, grapes are some of the most delicious, nutritious, and versatile fruits you can come across.

For those who have not already been enlightened with the extensive health benefits of grapes, here are a few reasons you may want to throw a few in your shopping basket during your next grocery shop.

1.) Aids the treatment of acne

An antioxidant derived from grapes known as resveratrol can prevent the growth of acne-causing bacteria. According to experts, the antioxidant in grapes, combined with prescribed treatments for acne such as benzyl peroxide, can provide effective treatment against acne.

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2.) Promotes a healthy digestive system

The abundant presence of fiber and nutrients in grapes allow them to promote a healthy digestive system, assisting in the prevention of constipation and indigestion. A healthy intake of fiber promotes healthy bowel movement. For those lacking in daily fiber intake, grapes are a delicious and low GI way to fill those fiber needs.

3.) Grape seed extract

Grape seed extract (an industrial derivative of grape seeds) is abundant in therapeutic properties, such as the treatment of high cholesterol and the prevention of cancer. The inclusion of grape seed extract, as well as calcium, can improve bone strength and assist in the treatment of bone weakness from low calcium levels.

4.) Assists with management of asthma

A healthy and nutrient-filled diet has been proven to assist with the management of asthma. Studies show that children with a high consumption of fruits (such as grapes) are less likely to have asthma-like symptoms. A component in grape seed extract contains anti-inflammatory properties. Additionally, studies have also shown that grape seed extract improves lung function and increases lung capacity.

5.) Assists with management of diabetes

An extract derived from the skin of grapes (grape skin extract) can be developed and used to aid the management of diabetes. Studies also show that the low GI nature of grapes and grape products can provide health benefits for individuals suffering type-2 diabetes. Due to their high nutritional content and low calorie count, professionals recommend red and black grapes for diabetics.

6.) Lowers the risk of heart disease

Studies suggest that the consumption of grapes or other polyphenols (abundant micronutrients) is associated with a lower risk of heart disease. Grapes contain an extensive variety of polyphenol compounds (such as resveratrol). Daily intake of these nutrients assists with cardiovascular health.

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7.) Cancer prevention and longevity

Grapes contain powerful natural chemicals which provide a variety of everyday health benefits, and are even known to assist in the slowing or prevention of cancer. According to studies, these chemicals have the potential to stop the spread of cancer cells. It is also believed that several grape phytonutrients play a role in an individual’s longevity.

8.) Helps protect eyesight

Not only do grapes aid in the prevention of cancer and treatment of diabetes, they are also beneficial for healthy eyesight. Research suggests that regular grape consumption protects retinal structure and function, as well as preventing retinal deterioration.

Now, For Some Delicious Recipes

Grapes are nutritious, delicious, and so easy to incorporate into your diet. Traditionally eaten on their own, in a juice, fruit salad, or wine, it might come as a surprise that there are several other ways to incorporate nutrient-rich grapes into your everyday life.

1.) Mixed Greens with Grapes & Feta

Mixed Greens with Grapes & Feta
    Photo: patchofearth.com

    Salads are perfect for a classy first course or a healthier dinner choice. Add a few grapes in there for a delicious and nutritious alternative.

    Check out the recipe here.

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    2.) Seared Steak with Pan-Roasted Grape & Port Sauce

    Seared Steak with Pan-Roasted Grape & Port Sauce
      Photo: foodnetwork.com

      Impress your loved ones with a unique take on a steak roast dinner. Quick and enhanced with port wine and grape flavors, this is a sure-fire way to win over hearts at your weeknight dinner.

      Check out the recipe here.

      3.) Grape-Rosemary Focaccia

      grape foc close3
        Photo: mostlyfoodstuffs.blogspot.com

        Incorporating the perfectly balanced taste of sweet and savory grapes, this focaccia is the perfect snack or appetizer, perfect for any day of the week.

        Check out the recipe here.

        4.) Lighter Broccoli, Grape, and Pasta Salad

        101_0117
          Photo: bakingwithblondie.blogspot.com

          Pasta salads filled with color and flavor variety provide the perfect means to spice up your food life. While they can often be filling, replacing heavy ingredients with lighter, low GI ingredients like grapes provides the perfect healthy alternative.

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          Check out the recipe here.

          5.) Grilled Antipasto Skewers

          Antipasto_From_Tall_Guy
            Photo: www.tallguyandagrill.com

            Skewers are everyone’s party favorite. They’re easy to make, easy to handle, and absolutely delicious. Make it your personal favorite by mixing in a few grapes.

            Check out the recipe here.

            Featured photo credit: wikimedia.org via upload.wikimedia.org

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            Elizabeth Andal

            Elizabeth is a passionate writer who shares about lifestyle tips and lessons learned in life on Lifehack.

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            Last Updated on July 23, 2019

            5 Steps To Move Out Of Stagnancy In Life

            5 Steps To Move Out Of Stagnancy In Life

            In the journey of growth, there are times when we grow and excel. We are endlessly driven and hyped up, motivated to get our goals.

            Then there are times when we stagnate. We feel uninspired and unmotivated. We keep procrastinating on our plans. More often than not, we get out of a rut, only to get back into another one.

            How do you know if you are stagnating? Here are some tell-tale signs:

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            • If you have been experiencing chronic procrastination on your goals
            • If you don’t ever feel like doing anything
            • If you keep turning to sleep, eating, games, mindless activities and entertainment for comfort
            • If you know you should be doing something, but yet you keep avoiding it
            • If you have not achieved anything new or significant now relative to 1 month, 2 months or 3 months ago
            • If you have a deep sense of feeling that you are living under your potential

            When we face stagnation in life, it’s a sign of deeper issues. Stagnation, just like procrastination, is a symptom of a problem. It’s easy to beat ourselves over it, but this approach is not going to help. Here, I will share 5 steps to help you move out of this stagnation. They won’t magically transform your life in 1 night (such changes are never permanent because the foundations are not built), but they will help you get the momentum going and help you get back on track.

            1. Realize You’re Not Alone

            Everyone stagnates at some point or another. You are not alone in this and more importantly, it’s normal. In fact, it’s amazing how many of my clients actually face the same predicament, even though all of them come from different walks of life, are of different ages, and have never crossed paths. Realizing you are not alone in this will make it much easier to deal with this period. By trying to “fight it”, you’re only fighting yourself. Accept this situation, acknowledge it, and tell yourself it’s okay. That way, you can then focus on the constructive steps that will really help you.

            2. Find What Inspires You

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            Stagnation comes because there isn’t anything that excites you enough to take action. If you don’t have a habit of setting goals, and instead just leave yourself to daily mundanes, it’s not surprising you are experiencing stagnation. What do you want to do if there are no limitations? If you can have whatever you want, what will it be? The answers to these questions will provide the fuel that will drive you forward.

            On the other hand, even if you are an experienced goal setter, there are times when the goals you set in the past lose their appeal now. It’s normal and it happens to me too. Sometimes we lose touch with our goals, since we are in a different emotional state compared to when we first set them. Sometimes our priorities change and we no longer want to work on those goals anymore. However, we don’t consciously realize this, and what happens is we procrastinate on our goals until it compounds into a serious problem. If that’s the case for you, it’s time to relook into your goals. There’s no point in pursuing goals that no longer inspire you. Trash away your old goals (or just put them aside) and ask yourself what you really want now. Then go for them.

            3. Give Yourself a Break

            When’s the last time you took a real break for yourself? 3 months? 6 months? 1 year? Never? Perhaps it’s time to take a time-out. Prolonged working can cause someone to become disillusioned as they lose sight of who they are and what they want.

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            Go take some extended leave from work. A few days at bare minimum; a few weeks or months will be great. Some of my ex-colleagues have quit their jobs and took months out to do some self-reflection. Of course, some of us might not have that luxury, so we can stick to a few weeks of leave. Go on a trip elsewhere and get away from your work and your life. Use this chance to get a renewed perspective of life. Think about your life purpose, what you want and what you want to create for your life in the future. These are big questions that require deep thinking over them. It’s not about finding the answers at one go, but about taking the first step to finding the answers.

            4. Shake up Your Routines

            Being in the same environment, doing the same things over and over again and meeting the same people can make us stagnant. This is especially if the people you spend the most time with are stagnant themselves.

            Change things around. Start with simple things, like taking a different route to work and eating something different for breakfast. Have your lunch with different colleagues, colleagues you never talked much with. Work in a different cubicle if your work has free and easy seating. Do something different than your usual for weekday evenings and weekends. Cultivate different habits, like exercising every day, listening to a new series of podcasts every morning to work, reading a book, etc (here’s 6 Proven Ways To Make New Habits Stick). The different contexts will give you different stimulus, which will trigger off different thoughts and actions in you.

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            When I’m in a state of stagnancy, I’ll get a sense of what’s making me stagnate. Sometimes it’s the environment I’m in, sometimes it’s the people I’ve been hanging out with, sometimes it’s my lifestyle. Most of the times it’s a combination of all these. Changing them up helps to stir myself out of the stagnant mode.

            5. Start with a Small Step

            Stagnation also comes from being frozen in fear. Maybe you do want this certain goal, but you aren’t taking action. Are you overwhelmed by the amount of work needed? Are you afraid you will make mistakes? Is the perfectionist in you taking over and paralyzing you?

            Let go of the belief that it has to be perfect. Such a belief is a bane, not a boon. It’s precisely from being open to mistakes and errors that you move forward. Break down what’s before you into very very small steps, then take those small steps, a little step at a time. I had a client who had been stagnating for a long period because he was afraid of failing. He didn’t want to make another move where he would make a mistake. However, not wanting to make a mistake has led him to do absolutely nothing for 2-3 years. On the other hand, by doing just something, you would already be making progress, whether it’s a mistake or not. Even if you make a supposed “mistake”,  you get feedback to do things differently in the next step. That’s something you would never have known if you never made a move.

            More to Help You Stay Motivated

            Here are some resources that will help you break out of your current phase:

            Featured photo credit: Anubhav Saxena via unsplash.com

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