Grapes

Grapes are widely consumed either as whole raw fruit or in the form of juice, wine, raisins, or vinegar. One cup (151 grams) of whole raw grapes provides:

• Calories: 104
• Fiber: 1.4 grams
• Vitamin C: 5% of the DV
• Vitamin K: 18% of the DV

Grape skin and seeds are a fantastic source of anti-oxidant polyphenols. Grape seed polyphenol extracts have been found in studies to reduce blood pressure and heart rate. But many of these investigations were modest in size. And according to other studies, it's still unclear how polyphenols affect blood pressure. Eating grapes or raisins three times per week was linked to a 12% lower risk of type 2 diabetes, according to a major observational study.

In another study, high cholesterol patients who consumed 500 grams (17 ounces) of grapes every day for eight weeks saw a reduction in oxidative stress and blood cholesterol. And last, grape juice might even be good for your brain. Drinking 12 ounces (355 ml) of Concord grape juice every day for 12 weeks dramatically enhanced memory and driving performance, according to a small clinical experiment involving 25 women.