Grapes

Grapes

 

 

Grapes are grown in clusters. They may be seeded or seedless, depending upon their variety. There are many types of grapes including green, red, yellow, pink, and black. They are grown in temperate climates. Nutritional facts of green grapes per cup (150 grams):

 

1. Grapes are high in polyphenols, plant compounds that are classified as antioxidants. These antioxidants may protect against chronic health conditions, such as diabetes, cancer and heart disease. Grapes are also zipped with vitamin C, beta-carotene, quercetin, lutein, lycopene and ellagic acid. All of these are considered as strong antioxidants which may protect against various chronic diseases.
2. Grapes are high in potassium, a mineral necessary for maintaining healthy blood pressure levels. Some compounds present in grapes are known to reduce the absorption of cholesterol, hence reducing the level of total as well as LDL cholesterol.
3. Both the sugar content and glycemic index of grapes are low, so it is a very good choice for diabetic people. According to a study, the compounds present in grapes may even reduce blood sugar levels. Additionally, resveratrol present in grapes has been shown to increase insulin sensitivity. The higher the insulin sensitivity, better will be the body’s ability to use glucose and lower will be the blood sugar level.
4. The polyphenols present in grapes may reduce the risk of common eye diseases. Several compounds found in grapes, such as resveratrol, lutein and zeaxanthin, may protect against common eye diseases, including age-related macular degeneration, cataracts and glaucoma.
5. Consumption of grapes is also linked with brain health and it may act as a memory booster. In addition grapes contain compounds that may protect against Alzheimer’s disease.However, the studies are mainly done on animals, more human-based research is needed to confirm some of these benefits.
6. Grapes are packed with nutrients important for bone health, including calcium, magnesium, phosphorus and vitamin K. In studies on rats, it has been found that grapes may have protective effects on bones. Studies on humans are still lacking to link consumption of grapes with bone health. 
7. Grapes are rich in compounds which have a beneficial impact on the immune system. Several compounds found in grapes are linked with positive effects against certain bacteria, viruses and yeast infections. Resveratrol present in grapes may also protect against foodborne illnesses. In addition, resveratrol has been shown to activate genes associated with slower aging and longer lifespan.
8. Grapes also contain compounds which may have anti-inflammatory effects, that may protect against certain heart and bowel diseases.

Overall, grapes are delicious in taste and easy to add in diet.

 

Differences between Green Grapes, Blue Grapes, Red Grapes, and Black Grapes

Characteristic	Green Grapes	Blue Grapes	Red Grapes	Black Grapes
Color	Green	Blue	Red	Black
Size	Small to medium	Small to medium	Small to medium	Small to medium
Texture	Firm and crisp	Firm and crisp	Firm and crisp	Firm and crisp
Flavor	Tart and slightly sweet	Sweet and tangy	Sweet and slightly tart	Sweet and juicy
Seedless Options	Available	Available	Available	Available
Nutritional Value (per 100g)
Calories	69 kcal	57 kcal	69 kcal	69 kcal
Carbohydrates	18g	15g	18g	18g
Protein	0.7g	0.5g	0.7g	0.7g
Fat	0.2g	0.2g	0.2g	0.2g
Fiber	0.9g	0.8g	0.9g	0.9g
Vitamin C	3.2mg	6.5mg	3.2mg	3.2mg
Vitamin K	14.6mcg	14.6mcg	14.6mcg	14.6mcg
Folate	2mcg	2mcg	2mcg	2mcg
Potassium	191mg	144mg	191mg	191mg
Calcium	10mg	10mg	10mg	10mg
Iron	0.4mg	0.4mg	0.4mg	0.4mg
Magnesium	7mg	7mg	7mg	7mg
Phosphorus	20mg	20mg	20mg	20mg
Zinc	0.1mg	0.1mg	0.1mg	0.1mg
Copper	0.1mg	0.1mg	0.1mg	0.1mg
Manganese	0.1mg	0.1mg	0.1mg	0.1mg
Selenium	0.1mcg	0.1mcg	0.1mcg	0.1mcg