This is one of my favorite from the fruit group. I love all of them, especially if they are seedless. They make great salads, mixed with or without other fruits. Stir them into your favorite chicken salad and you have a wonderful surprise for your mouth. But not only are they tasty but they are good for us! Here is what I found in my research.
Info from
Healthy Eating
When
you include plenty of fruit in your daily diet, you reap many health
benefits. The vitamins, minerals and
fiber in fruit helps reduce your risk of chronic diseases such as cancer,
stroke and heart disease. You should aim
to include as many colors of fresh fruit as possible each day, the Centers for
Disease Control and Prevention recommends.
Green grapes are a healthy choice that will help you meet the daily
recommended intake of 2 - 3 cups of fruit as well as help you eat a rainbow of
colors.
Vitamins - Green grapes
contain vitamins C & K. Vitamin C
plays an important role in preventing infection and also promotes the health of
your bones, teeth, gums and blood vessels.
It also acts as an antioxidant to protect your body form the damage
caused by free radicals, compounds that might increase your risk of cancer and
other chronic diseases. One cup of green
grapes contains 4.8 milligrams of the 75 to 90 milligrams of vitamin C you should
consume each day. Vitamin K supports
healthy bones and enables your blood to clot.
You need 120 micrograms of this vitamin each day. One cup of green seedless grapes contains 22
micrograms toward your daily requirement.
Minerals - A serving of
green seedless grapes is a healthy source of potassium and iron. Potassium aids in organ, tissue, muscle, cell
and heart functions, and you need 4,700 milligrams each day to support these
bodily systems. One cup of green grapes
supplies 288 milligrams toward that goal.
Iron is important for the proper formation of red blood cells and also
aids in the movement of oxygen in your body.
The daily requirement of iron is 8 milligrams for men and 18 milligrams
for women. One cup of green seedless
grapes contains 0.54 milligrams of this essential mineral.
Tips - Eat a handful
of green seedless grapes as a healthy and simple way to add this fruit to your
diet. Halve green seedless grapes and
add them to a fruit salad or a tossed green salad. Freeze whole green grapes for a refreshing
treat on a hot day. Puree green grapes
into a fruit smoothie or scatter them over a bowl of hot or cold cereal. Top grilled pork chops or chicken breasts
with a fruit salsa made form chopped green grapes, diced red onion and a squirt
of lime juice.
Info from TheWorld's Healthiest Foods
One
of my favorite in the fruit group. I
love all of them, especially if they are seedless. They make great salads on their own as well
as combined with chicken. And they are
good for us! Here is what I found.
With
the exception of Antarctica, grapes are cultivated on all of the earth's
continents, and researchers from many different countries have been especially
interested in this food mainly due to their amazing nutrient composition. Every year the list of health-supportive
grape nutrients grows longer. Grapes
have been shown to contain the hormone and antioxidant melatonin as well as
unique oligopeptides (small protein-line molecules) that have anti-bacterial
and other properties. Areas of benefit
in grape research include the cardiovascular system, respiratory system, immune
system, inflammatory system, blood sugar regulating system and nervous
system. Another area of special benefit
is cancer prevention, with risk of breast, prostate, and colon cancer emerging
as the most likely areas of grape anti-cancer benefits.
Antioxidant
Benefits
- Grapes and grape components can - help prevent certain oxygen-related enzymes
form becoming overactive. - increase our blood levels of glutathione (a critical
antioxidant nutrient) and also increases the ratio of reduced-to-oxidized
glutathione (one important measure of antioxidant capacity). - helps protect cell membranes form free
radical damage. - lowers levels of oxygen reactive molecules in our blood. -
reduces oxidation of fat. - lowers biomarkers of oxidative stress.
Anti-Inflammatory
Benefits
- Grapes also provide us with strong anti-inflammatory benefits. They have been determined to lower our risk
of excessive and unwanted inflammation in a variety of ways. Many pro-inflammatory messaging molecules can
have their activity level reduced by grape intake.
Cardiovascular
Benefits
- These cardio benefits have been demonstrated in research studies on grapes
and grape components - they help regulate blood pressure, including blood
pressure reduction if high. - help regulate total cholesterol, including total
cholesterol reduction if high. - they reduce LDL cholesterol levels. - reduce
LDL oxidation. - reduce levels of reactive oxygen molecules in the blood. -
reduce likelihood of cell adhesion to the blood vessel walls. - provide less
clumping together of platelet cells, when inappropriate. - enhance release of
nitric oxide form endothelial cells lining the blood vessel walls in situations
where vasodilation is needed. - help regulate inflammatory in the blood. -
increases the levels of glutathione in the blood.
Blood Sugar
Benefits
- In terms of blood sugar regulation, not all fruits are created equal. Watermelon for example has a relatively high
glycemic index value in the range of 70-75 and is not considered to be a food
that can be freely eaten by persons having difficulty with blood sugar
balance. Grapes, on the other hand, have
long been classified as a low glycemic index food with GI values ranging
between 43-53. In the case of grapes,
recent studies have shown that the low GI value of grapes is a good indicator
of this fruit's blood sugar benefits.
Studies have now connected grape intake to better blood sugar balance,
better insulin regulation, and increased insulin sensitivity. It is suspected that the strong phytonutrient
content of grapes plays a key role in providing these sugar-related benefits.
No comments:
Post a Comment