Grapes are a fruit cluster ally of our health. AND' rich in antioxidant molecules and it would seem to "extend life". Let's find out better.
- What is grape
- Types of grapes
- Properties and benefits of grapes
- Calories and nutritional values of grapes
- How many grapes can you eat per day
- Contraindications of grapes
- Recipes with grapes
What is grape
grapes is the fruit of a plant belonging to the "Vitis" genus and it is actually characterized by a grouping of small fruits which together form the bunch of grapes.
Each small fruit is called a grape of grapes and has a rounded shape and a variable color. The skin of the grape is more or less thick, hard and edible.
Types of grapes
We know different grape varieties, but the most common are:
- Red grapes;
- White grapes;
- black grapes.
They can be with or without seeds and flavor is basically sweet.
Properties and benefits of grapes
Grapes are a very nutritious fruit and brings several health benefits:
- It is rich in minerals such as copper and potassium and the main grape vitamins are vitamin C and vitamin K.
- It is rich in antioxidants, which fight chronic diseases.
- Lower the risk of cancer.
- Improves cholesterol and blood sugar.
- It improves cognitive functions, such as attention, memory and mood.
- Promotes bone health.
- It has antibacterial and antiviral activity.
- Counteracts aging.
Calories and nutritional values of grapes
100 g of grapes provide:
- 61 kcal
- 0,5 g protein
- 0,1 g fat
- G carbohydrates 15,6
- Sugars 15,6 g
- Fiber 1,5 g
How many grapes can you eat per day
A standard portion of fresh fruit is 150 g, while for dehydrated fruit such as raisins, an average portion is 30 g.
Compared to what we are led to believe, the calories of grapes and sugars of grapes are on average similar to those of fresh fruit and can also be consumed in the case of a slimming diet.
In fact, the grape diet has been known for some time, which, however, is not recommended as it is poor in nutrients and excessively unbalanced.
Contraindications of grapes
There are no particular contraindications of grapes.
Like all fresh fruit, it is naturally rich in sugar, therefore, consumption must be adjusted according to your needs.
To reduce the impact on blood sugar, it is useful to consume fresh fruit combined with a source of protein and / or fat, such as yogurt or nuts.
Recipes with grapes
Recipes with grapes? With a sweetish taste, grapes are easily combined with both sweet and savory dishes.
It can be eaten for breakfast or as a snack, in a bowl with yogurt, cereals and nuts.
It can be added in the preparation of cakes or pies, or, you can make one jam to spread on wholemeal bread for breakfast.
Alternatively, it can be combined with salads with legumes or fish. In these cases, it is better to opt for seedless grapes!
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Bibliography and sources
Effects of resveratrol, curcumin, berberine and other nutraceuticals on aging, cancer development, cancer stem cells and microRNAs, Aging
Antioxidant capacity, radical scavenger activity, lipid oxidation protection analysis and antimicrobial activity of red grape extracts from different varieties cultivated in Portugal, Natural Product Research
Osteoporosis prevention and nutrition, Current osteoporosis reports
A Randomized, Double-Blinded, Clinical Trial on Effects of a Vitis vinifera Extract on Cognitive Function in Healthy Older Adults, Frontiers in Pharmacology
Wine grape pomace flour improves blood pressure, fasting glucose and protein damage in humans: a randomized controlled trial, Biological Research
The Relevance of Dietary Polyphenols in Cardiovascular Protection, Current pharmaceutical design
Grapes and human health: a perspective, Journal of agricultural and food chemistry
Levels of Reference Intake of Nutrients and Energy, Society and Landscape of Human Nutrition
Food composition database for epidemiological studies in the country, European Oncological Institute