Fighting Oxidative Stress With Grape Antioxidants

Introduction

Something always goes wrong when there is an imbalance of substances in the body. Oxidative stress is one such imbalance that can wreak havoc on your body. Fortunately, antioxidants exist to counteract the consequences of oxidative stress and keep you healthy.

Grapes, whether red, green, white, purple, seedless or containing seeds, are a common source of powerful antioxidants that can help you fight oxidative stress and come out the winner. 

In this article, you'll understand oxidative stress, its dangers, and how to combat it with grape antioxidants.

Understanding oxidative stress

Before you can appreciate antioxidants and their work, you'll need to understand oxidative stress and its impact on your health.

What are free radicals? 

Free radicals are unstable and highly reactive independent molecules with an unpaired electron. They can easily donate the electron to another molecule or accept an unpaired electron from another molecule. In the human body, these free radicals, or oxidants, are mostly reactive oxygen species (ROS) and reactive nitrogen species (RNS), which react with important substances by donating electrons to them — oxidising them.¹ 

Free radicals in the body are by-products of^1,2,3 

• metabolic processes like respiration, food digestion, energy production, immune response and drug metabolism (breaking down of drugs)
• exposure to external sources like radiation (e.g. X-rays, ultraviolet/UV rays), heavy metals (e.g. iron, copper, arsenic), smoking, alcohol, used cooking oil, air pollutants and industrial chemicals from pesticides, herbicides and insecticides 

Your body needs free radicals in a moderate amount to enable normal DNA processes, cell growth and development, immune defence, blood flow, nervous system function, calcium concentration and protein use.^1,2,3

However, when these free radicals are in excess, they harm the body. 

Now, what is oxidative stress?

Your body uses defence systems like antioxidants to eliminate unwanted or unused free radicals. Oxidative stress is the imbalance between the concentration of free radicals and your body's ability to eliminate them. It means that your body has an excess of free radicals. Oxidative stress is harmful to your body.^1,2

Cellular damage caused by oxidative stress

Excess free radicals react with vital substances or molecules such as DNA, protein, lipids (fat molecules) and carbohydrates, damaging them. This damage affects different body cells, systems and functions.^1,2,3

Consequences of oxidative stress

The damage caused by oxidative stress is called oxidative damage. As free radicals accumulate in your body, oxidative damage occurs gradually.¹ 

Oxidative damage causes or worsens ageing and health problems such as:^1,2,3

• Cardiovascular (heart and blood vessels) diseases like endothelial dysfunction, atherosclerosis and heart attack
• Stroke 
• Cancer
• Diabetes
• Neurological diseases like Alzheimer’s disease, Parkinson’s disease, depression, multiple sclerosis and memory loss
• Muscular dystrophy — inherited diseases that cause weak muscles and disabilities
• Age-related eye diseases like macular degeneration 
• Immunodeficiency syndrome — when your immune system can't fight infections and diseases 
• Inflammatory diseases like asthma, chronic obstructive pulmonary disease (COPD), rheumatoid arthritis and kidney diseases 
• Allergies 

Oxidative stress could also be blamed for delayed sexual maturation and puberty in young people.² 

What are grape antioxidants?

Now, let's talk about antioxidants and their abundance in grapes.

What are antioxidants?

Antioxidants are substances that delay, stop or prevent oxidation. In your body, antioxidants prevent oxidative stress or damage by neutralising harmful free radicals. Your body produces some antioxidants and gets others from your diet, mostly fruits and vegetables.¹

Grape antioxidants

Grapes contain many potent antioxidant substances, including:^4,5,6

• Vitamins C and E
• Flavonoids — quercetin, catechins, anthocyanins and proanthocyanidins
• Phenolics — hydroxycinnamic acids and hydroxybenzoic acids
• Stilbenes — resveratrol and piceid
• Carotenoids — beta-carotenes, lutein and zeaxanthin 

Grape antioxidants may protect you against oxidative stress, inflammation, infections, cancer, heart disease, diabetes and liver disease. 

How do grape antioxidants fight oxidative stress?

Grape antioxidants fight oxidative stress and prevent oxidative damage by:^1,3,7

• Preventing the formation of free radicals
• Stopping the actions of free radicals
• Repairing damage to cells
• Boosting your body's antioxidant defence 

Potential health benefits of fighting oxidative stress

Research confirms that consuming antioxidant-rich food can improve oxidative stress-related health conditions.^1,4 So, fighting oxidative stress with grape antioxidants may^4,6,7,8,9 

• help reduce your risk of chronic diseases like cancer, stroke, cardiovascular diseases, liver disease and diabetes
• improve existing chronic health conditions 
• slow ageing
• prevent or reduce inflammation
• protect you against infections

Getting grape antioxidants 

Sources of grape antioxidants

You can get grape antioxidants from various sources because grape is a versatile fruit — many products can be derived from it, and they retain all or some of the antioxidants. The antioxidant content of grapes also depends on the variety. 

Edible sources of grape antioxidants include:^9,10,11

• Fresh grapes
• Grape juice
• Grape wine, especially red wines
• Grape jam
• Grape seed oil
• Grape pekmez
• Raisins (dried grapes)
• Grape jelly
• Grape verjuice
• Grapefruit leathers
• Grape seed powder
• Grape leaves

Grape water is marketed as an antioxidant-containing skin care product that hydrates, moisturises and slows skin ageing. 

The antioxidants in grapes are not particular to grapes as you can get them from other plant sources like fruits, vegetables, nuts and herbs. 

Recommended daily intake

Antioxidants, even grape antioxidants, are best obtained from natural diet sources. Antioxidant supplements are not recommended as they may not work or cause more harm than good, especially when taken in high doses.^1,3 This 2021 study points out 

• the ineffectiveness of vitamin E supplements in reducing the risk of cardiovascular disease and haemorrhagic stroke
• increased risk of cancer with the use of antioxidant supplements
• increased lung cancer risk in male smokers using ten times the daily intake of beta-carotene supplements 
• free radicals-inducing effect of vitamin C supplements, even at small doses

The UK National Health Service (NHS) advises adults to eat at least five portions — one portion of fresh fruit = 80g and one portion of dried fruit = 30g — of a variety of fruits and vegetables daily (5 A Day). The amount of smoothies and juices you drink a day counts as one portion with a recommended maximum limit of 150ml. 

According to Fruits & Veggies, a portion or serving of grapes is about 16 fresh grapes — a half cup of grapes weighing about 76g with a calorie count of 52kcal (217.5kJ).⁵ 

Although you could eat more than one cup of grapes in a day, following the NHS guidelines by eating grapes in a diet with different fruits and vegetables can help ensure you're getting your 5 A Day without eating an excess of one kind. 

A trick to do this: Always remember that other fruits and veggies have antioxidants. 

You should also consider any diet restrictions or recommendations from your healthcare providers or team. 

Practical tips to incorporate grape antioxidants into your diet 

Since grape is a versatile fruit with numerous derived products, adding it to your diet is easy. Here are some ways to enjoy grape while getting the health benefits of its antioxidants:

• Meals: Grape leaves, fresh grapes, grape seed oil, wine and pekmez are great additions to your breakfast, lunch and dinner recipes. Also, wine goes well with several meals
• Deserts: Eating fresh or dried grapes as desserts or making delicious dessert recipes with them. You can also create desserts with grape jelly and fruit leathers
• Smoothies and juices: Blending fresh grapes alone or with other fruits and veggies to make smoothies and juices
• Snacks: You can snack on fresh grapes, raisins and grapefruit leathers
• Spreads: Grape jam and jelly make nutrient-packed spreads for your breakfast, snacks and lunches

So, whether it is breakfast, lunch, dinner or snack, there is a way to fit in grapes and get a healthy dose of beneficial antioxidants.

Potential risks and considerations of consuming grapes

Before adding grapes and grape-derived products to your diet, you should consider certain things such as:

• Your health condition
• Allergies

Chronic kidney disease 

Grapes are high in potassium and phosphorus. 100g of fresh grapes has^5,12,13 

• 191mg of potassium — this could be about 5% – 8% of your daily value
• 20mg of phosphorus — this could be about 2% – 3% of your daily value

According to the National Kidney Foundation, people with chronic kidney disease may need to consume less potassium and phosphorus because impaired kidney function can make these minerals accumulate in your body and cause more health problems.^12,13

Pregnancy 

If you’re pregnant or planning to get pregnant, the NHS advises you to avoid alcoholic drinks (e.g. wine) to prevent any risk to your baby or pregnancy complications.

High sugar consumption 

A handful of grapes may not be a problem if you're limiting your sugar consumption. However, you need to be conscious of the amount you eat as you may end up eating or drinking enough, in addition to other foods in your diet, to raise your sugar levels uncomfortably.¹⁴ 

Fructose intolerance 

Fructose is a natural sugar in fruits, vegetables and honey. Katherine Zeratsky, R.D., L.D. from Mayo Clinic says you'll need to limit your grape consumption if you're fructose intolerant — your digestive system can't absorb fructose properly — because grapes contain a fair amount of fructose.⁵ Some symptoms of this condition are:

• Stomach pain
• Bloating
• Diarrhoea
• Farting 

Allergic reaction 

It is possible to be allergic to grapes and grape products. It could be an allergy to one variety or all. So, you may need to avoid them if you are allergic.¹⁵ 

So, what should you do?

• Seek advice from your healthcare provider or dietitian before you add new foods to your diet, including grapes and grape products
• Eat grapes moderately
• Ensure you always wash your fresh grapes thoroughly before consumption to remove chemicals from pesticides and dirt
• Do allergy tests to know what you're allergic to and avoid them

Additionally, children can choke on whole grapes. This can become severe enough to cause death. So, ensure you dice grapes into small chunks for children. It'll make it easy to chew and swallow. You should also keep your grapes in places where your young kids can't reach them.¹⁶ 

Summary 

Over the years, antioxidants have been lauded for their impact on human health by fighting oxidative stress and preventing damage to the body. Consuming grape antioxidants may reduce your risk of chronic health conditions, including cancer, diabetes, heart disease, liver disease and brain disorders. They may also help you manage existing conditions and slow ageing. However, ensure you're getting grape antioxidants without a risk to your health and well-being.