The Benefits Of Grapes: Vitamin Content, Calories And Recommendations For Use

Nutritional value and calorie content of grapes

Grapes, along with bananas, top the list of controversial foods. Often, grapes are one of the first to be excluded from the diet for their high calorie content. But is everything so categorical and is grapes good for us?

The first advantage is the interesting taste of grapes - it is sweetness combined with a slightly tart taste. And studies show that taste is not the only benefit of grapes. Studies show that grapes can potentially have a positive effect on life expectancy, reducing the risk of obesity and diabetes. Among its many other wonderful benefits, grapes can help promote brain and heart health.

The ripe berries of all domesticated grapes ferment after being crushed, and most can be eaten fresh or dried. But it is grape berries - the fruits of cultivated grapes (Vitis vinifera) - that are used to produce most wines.

Calorie content of grapes per 100 grams:

• Calories, kcal: 65.

• Proteins, g: 0.6.

• Fats, g: 0.2.

• Carbohydrates, g: 16.8.

The calorie content of grapes may vary depending on the variety: 65 kcal is an approximate calorie content per 100 g of fresh, unprocessed grapes. As we can see, with a relatively low calorie content, grapes contain a lot of carbohydrates - this must be taken into account when including grapes in your diet.

The content of vitamins and minerals in grapes

The content is indicated per 100 gr. product (this is about 5-7 grapes, depending on the grape variety).

Of the fat-soluble vitamins in grapes, there are vitamin A, beta-carotene, alpha-carotene, E and K. Of the water-soluble vitamins, vitamins C, B1, B2, B3 (PP), B4, B5, B6 and B9. Vitamins K, C, B1, B2 and B6 are especially distinguished by their content. Of course, it is worth noting that the amount of vitamins will depend on the grape variety.

Grapes are rich in minerals such as phosphorus, potassium, copper and manganese. For comparison, a peach contains almost 2 times less calcium (6 mg), and an orange does not contain copper and manganese at all. Pineapple, for example, contains less potassium (109 mg) but more manganese (0.9 mg) - that's another argument in favor of the diversity of your plates! All fruits / vegetables / berries are good and individual in their own way, and only with the help of variety can you get the maximum benefit from them.

Why grapes are good for the human body

Grapes can be a good addition to your diet as they are a source of nutrients, including antioxidants, fiber, vitamin K, and vitamin C. Here are some of the benefits of grapes.

Who doesn't want to eat the foods that will help them live longer, healthier lives? Well, the good news is that classic grapes can be one of those foods thanks to their phytonutrient content.

Phytonutrients (phytonutrients) are those bioactive components that are not essential nutrients, but which, however, have a positive effect on health. They are found mainly in plants, and are associated with the protective properties, as well as the color, aroma and taste of the plants themselves. Various plants can produce 10,000–80,000 phytonutrients. So it's fair to say that phytonutrients are truly natural "super food".

To this end, it is very useful to use the "rainbow" rule on the plate. It calls for a minimum of 3 colors in every meal - the more varied your "rainbow", the more health benefits you will receive. This is a very good way to take care of your health in a playful way. If you have children, be sure to teach them this rule - so healthy food will no longer be “boring”.

What is even more interesting is that each color has its own characteristics, which is why it is so important that all colors are present in our diet. Try to print a table with examples of berries, vegetables and fruits of different colors and evaluate whether there is enough variety in your daily diet now.

Back to grapes. It is especially distinguished by the content of resveratrol. Resveratrol belongs to the category of polyphenols and is found in the skin, as well as in the seeds of grapes. It is thanks to him that red wine has gained fame as a healthy drink that slows down the aging process.

Resveratrol is known as a powerful antioxidant and an active fighter against free radicals, which are formed as a result of oxidative stress caused by negative environmental factors. In addition, among all the antioxidants, only resveratrol received the honorary title of "the molecule of youth."

Resveratrol activates special proteins - sirtuins, which in our body are responsible for the repair of damaged cells. As they age, sirtuins become increasingly lazy and try to shirk their responsibilities. Resveratrol is such a boss that can make them work in the same “young” mode - that is, to carry out repairs on time and with high quality. The ability to activate these "longevity proteins" is the main distinguishing feature of resveratrol.

Another incredible property of resveratrol is its effect on the brain. Resveratrol is especially unique because its antioxidants can cross the blood-brain barrier, protecting the brain and nervous system, unlike other antioxidants.

Other effects of resveratrol in the body.

Resveratrol works by reducing inflammation in the body and also has positive effects on hormone production, circulation, and even fat storage.

While inflammation is needed in some cases by the body as a natural self-healing and defense system (for example, to fight bacteria and viruses as part of the immune system), a state of chronic or persistent inflammation is not healthy. Chronic inflammation contributes to aging and increases the risk of almost any disease.

• Resveratrol has also been found to lower insulin levels, which is key to staying youthful and healthy. The trials found that people with diabetes who took resveratrol had lower levels of glucose and insulin.

  In addition, it has a positive effect on the brain-derived neurotrophic factor (BDNF), which is involved in the pathogenesis of obesity, type 2 diabetes and metabolic syndrome. The researchers noted that BDNF levels are lower in people with type 2 diabetes.

• Resveratrol promotes mitochondrial respiration and gluconeogenesis. In other words, it helps the cell's "powerhouses" (mitochondria) supply the cells with energy and perform optimally.

• Resveratrol keeps blood flowing, preventing arterial damage and protecting the brain from memory loss.

• Studies show that it has a positive effect on vascular endothelial growth factor - in other words, repairs damaged blood vessels.

• Because it controls the release of pro-inflammatory molecules, resveratrol has benefits for preventing autoimmune diseases.

• Finally, as a powerful antioxidant, resveratrol constantly fights free radical damage. It penetrates deep into the nucleus and mitochondria of every cell, helping to reverse the negative effects caused by free radical damage. It also modulates apoptosis - the destruction of harmful cells. Studies have shown that resveratrol triggers apoptosis of activated T cells and inhibits tumor growth.

Studies show that the content of resveratrol in grapes is significantly dependent on the genetic background. It is also known that the total amount of resveratrol in the leaves is lower than in the peel. This means that it is the skin that contains most of the beneficial properties of grapes.

An interesting fact that attracts the attention of many scientists is that some of the longest-lived crops (the so-called "blue zones" - small regions of the world in which people live much longer than the average period) regularly include grapes in their diet.

What other foods contain resveratrol:

• Raw cocoa (dark chocolate).

• Cowberry.

• Blueberry.

• Mulberry.

• Blueberry.

• Cranberry.

• Pistachios.

Flavonoids (plant-derived pigments, natural dyes) contained in grapes have high antioxidant properties and help reduce oxidative stress. Flavonoids, as a result of their metabolic transformation in the human body, can generate a large amount of simple phenolic acids, which have a significant effect on removing free radicals and improving the action of other antioxidants.

The seeds and skins contain the highest concentration of antioxidants - for this reason, most studies have been done on grape skins, grape skin extract, grape seeds, grape seed extract, or grape skin, seed, and pulp extracts. Grape pulp contains approximately 1/20 to 1/100 of the total antioxidant capacity of the seed or skin.

Research shows that eating grapes can have significant positive effects on brain function and the central nervous system.

1. Grape flavonoids, in particular anthocyanins, may help prevent neurodegenerative processes, both by suppressing neuroinflammatory processes and by reducing oxidative stress.

2. A clinical study found that 12 weeks of grape juice supplementation may have neurocognitive benefits in older adults with early memory decline.

3. Drinking grape juice has also been found to improve memory function in older adults with mild memory impairment.

Some research suggests that grapes have antimicrobial properties due to the presence of phytonutrients that range from common flavonoids (like quercetin) to less common stilbenes like piceatannol.

Grape juice, skin and seed extracts of table grapes have been found to have a strong inhibitory effect against the growth of certain bacteria. For example, non-alcoholic extracts of red and white wine have moderate antifungal activity against Candida albicans. This antifungal activity of grape products has made them attractive for commercial use (such as skin care).

Useful properties of different grape varieties

Table, wine and raisin grapes come from the same plant family, but there are about 60 different species. Among these 60 species, there are literally thousands of grape varieties. In Italy alone, over 1,000 varieties of wine grapes are grown on the hillside!

1. The larger grapes are usually called table grapes, while the smaller wine grapes are grown in vineyards and used to make wine.

2. Table grapes are most often larger and often found seedless. They have a relatively thin skin, which makes them more pleasant to eat (because they are less bitter).

3. Wine grapes are usually smaller, pitted, and have relatively thick skins. While thicker skins can be more bitter, one of its benefits is that it helps give the wine a richer flavor.

Grape varieties come in a variety of colors. While red, black, and green grapes are the most commonly consumed, other types include amber/yellow, blue-black, crimson, pink, and purple.

Some research suggests that green grapes contain slightly fewer flavonoids than red grapes, which have skins richer in certain beneficial compounds, including resveratrol. However, all grape colors still contain various protective compounds such as: caffeic acid, catechin gallate, gallic acid, protocatechuic acid, rutin.

However, the top positions are firmly entrenched in dark varieties and not without reason. All the key nutrients for grapes are pigments that give color to the berries. Therefore, it is believed that the darker the grapes, the more sour, the more useful it is. There are several reasons for this.

• First, the level of that same resveratrol. Dark grapes with a sour taste are the champion in its content. Most resveratrol is found in grape skins and seeds.

• Secondly, dark grapes contain more quercetin, an antioxidant that prevents platelets from sticking together and thus protects a person from such ailments as thrombosis.

Grape seed oil

Grape seed oil is a vegetable oil that is obtained by pressing grape seeds. It is usually a by-product of winemaking: after the wine is made, the oil is extracted from the crushed seeds. It may seem strange that the seeds contain oil, but in fact, almost every seed contains a small amount of fat, even the seeds of fruits and vegetables.

It is worth noting that grape seed oil is one of the most controversial vegetable oils. On the one hand, it is similar to the health-rich olive oil in that it contains monounsaturated fats. But on the other hand, it mainly consists of polyunsaturated fats (PUFAs), and contains a large amount of omega-6 fatty acids. In adequate amounts, these fats can be beneficial for hormone production, our brains, hearts, and more. However, the high levels of omega-6 fatty acids in grape seed oil can be bad news, since most of us already get too much of these fatty acids from our diet.

If we compare the amount of omega-6s in grape seed oil with other cooking oils, we find that grape seed oil is in the lead. Here are some examples:

• Grape seed oil: 70% omega-6 PUFA.

• Sunflower oil: 68%.

• Corn oil: 54%.

• Soybean oil: 51%.

• Canola oil: 19%.

Therefore, in most cases, the best solution is to eat whole grapes, and choose other sources for oil with a more optimal ratio of fatty acids (linseed, olive, coconut, etc.).

If we talk about the benefits of grape seed oil, then this is undoubtedly the point of smoke. Each oil has its own smoke point, that is, the temperature at which it begins to burn. Low points are those oils whose combustion temperature does not exceed 180 ° C. It is better to fill salads with such oils or those dishes where minimal heating is required (linseed oil, walnut oil). The combustion temperature at medium smoke points of oils can reach up to 220 ° C. With them, you can fry foods in a pan and bake in the oven (coconut oil, GHI oil).

In addition to food purposes, grape seed oil is also used in cosmetic procedures. It is used for skin and hair care. It is considered to be well suited for naturally moisturizing dry skin and hair. Because it contains no synthetic ingredients, is a good source of vitamin E, and is rich in moisturizing fatty acids, there seems to be nothing wrong with using unrefined grape seed oil topically.

Grapeseed oil is also said to be suitable for oily-prone skin as it is a light moisturizer that does not clog pores. It makes a good natural massage oil and carrier oil for mixing with essential oils, also for sensitive skin.

Harm of grapes and contraindications for use

The first problem is simple sugars. Despite all the benefits of grapes, you should not discount the high sugar content. To control your sugar intake, try not to overindulge in grapes and consume no more than one cup a day. Grapes eaten in large quantities will not bring additional benefits - as always, the measure is important.

The second problem is the content of high levels of pesticides in traditional cultivation. The Environmental Working Group has often identified traditionally grown grapes as one of the most problematic fruits and vegetables in terms of pesticide residues. By purchasing organic, local, seasonal grapes, you can avoid the harmful effects of pesticides.

Contraindications:

1. Grapes should not be used for gastritis with high acidity and peptic ulcer of the stomach and duodenum, as it stimulates the production of gastric juice and can provoke an exacerbation of the disease.

2. Grapes stimulate the intestines, may have a laxative effect, therefore it is not recommended for diarrhea and a tendency to it. Also not recommended grapes with a tendency to flatulence. But on the other hand, with a tendency to constipation, grapes can be useful.

3. Grapes are prohibited in the presence of chronic renal failure, as they contain a large amount of potassium.

4. For heart disease, beta-blockers may be prescribed. They can cause an increase in the level of potassium in the blood. People taking them should moderately consume foods high in potassium, which is grapes.

5. People who are taking blood-thinning medications should also check with their doctor before consuming large amounts of grapes, as resveratrol can increase the effects of these medications.

Do not be afraid to include grapes in your diet because they do have a number of health benefits. But in the meantime, a good solution would be to limit its amount and combine it with other berries, fruits and vegetables in the diet. So you can maximize the variety in your diet and get the benefits of each of the products.