What Vitamins Do Grapes Contain?

Author
by MICHELLE KERNS

The U.S. Department of Agriculture recommends that healthy adult men and women consume 2 cups of fruit each day. A cup of most sliced or chopped raw fruits fulfills half of this requirement, including 1 cup of whole grapes – equivalent to about 32 whole seedless grapes. Both the red and green varieties are low in fat, high in fiber and a source of essential vitamins.

Vitamin K

Each 1-cup serving of fresh grapes contains 22 micrograms of vitamin K. For a man, this amount supplies 18 percent of his recommended daily allowance; for a woman, a cup of grapes fulfills 24 percent of her vitamin K requirement per day. Your body needs adequate vitamin K to build strong bones and to synthesize several of the proteins required for blood coagulation. If your diet lacks foods rich in vitamin K, you may be more likely to develop osteoporosis or bleed too much when injured.

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Vitamin B-6

As an adult, you should get at least 1.3 milligrams of vitamin B-6 each day. Grapes contain 0.13 milligrams of vitamin B-6 in every cup, supplying 10 percent of the required daily intake. Also known as pyridoxine, vitamin B-6 is necessary for the production of neurotransmitters and hormones such as serotonin. Along with other B vitamins, it helps you metabolize the protein, fats and carbohydrates in your diet. People who consume plenty of vitamin B-6 may have a lower risk of depression, heart disease and rheumatoid arthritis, according to University of Maryland Medical Center.

Thiamin Source

Every 1-cup serving of fresh grapes supplies 0.1 milligram of thiamin, or vitamin B-1. Consuming this amount of grapes would fulfill 8.3 percent of a man's daily requirement of the nutrient and 9 percent of a woman's recommended intake. Because this isn't a very good source of the vitamin, you can't get your daily recommended intake from grapes alone. Thiamin supports the health of your immune system and aids in the production of adenosine triphosphate, the primary compound your cells use for energy. Most Americans aren't severely deficient in thiamin, says UMMC, but if you regularly don't get enough, you may have a higher risk of developing cataracts.

Riboflavin Needs

Riboflavin, another member of the B family of vitamins, is needed to synthesize red blood cells, to support nervous system function and to help prevent free radical compounds from damaging DNA or cellular tissue. You may have a higher risk of cataracts if your diet doesn't contain enough riboflavin. You may also suffer from digestive disorders or fatigue. A 1-cup serving of grapes contains approximately 0.1 milligram of riboflavin, or about 7.6 percent of a man's recommended daily intake and 9 percent of a woman's. Consume additional sources of riboflavin to meet your DRI.

For further information log on website :
http://www.livestrong.com/article/247614-what-vitamins-do-grapes-contain/

Are Grapes Good for Your Diet?

Author
by JESSICA BRUSO 

The U.S. Department of Agriculture recommends consuming at least 1 1/2 to 2 servings of fruits, such as grapes, per day as part of a healthy diet. These nutritious fruits are low in calories and energy density and may provide some health benefits, making them a good choice the next time you are looking for a fruit to add to your plate.

Nutrient Content

A 1-cup serving of grapes has 62 calories, 0.3 gram of fat, 0.6 gram of protein and 15.8 grams of carbohydrates. It will provide you with 17 percent of the daily value for vitamin K and 33 percent of the DV for manganese if you follow a 2,000-calorie diet, as well as smaller amounts of many other essential vitamins and minerals. Manganese is an antioxidant essential for wound healing, bone development and metabolism, and you need vitamin K for strong bones and blood clotting.

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Energy Density

Fruits and vegetables, including grapes, tend to be low in energy density, meaning they don't have many calories per gram. Eating mainly foods low in energy density can help you maintain a healthy weight because you can fill up on fewer calories than if you ate foods higher in energy density. One way to include grapes as part of a healthy diet is to eat them in place of foods higher in energy density, such as cookies, cakes, ice cream and other sweet treats. Eat a smaller portion of your main dish at lunch and add a serving of grapes to help fill you up, snack on grapes instead of raisins and include sliced grapes in your salad instead of dried fruit.

Grapes and Diet Quality

People who eat grapes tend to have a higher diet quality than those who don't, according to a study published in the "Journal of Food Science" in June 2013. Grape consumers had higher intakes of calcium, potassium, magnesium, fiber and vitamins A and C than nonconsumers, leading the study authors to recommend grapes as a contributor to a healthy diet.

Potential Health Benefits

Grapes and products made with grapes, such as wine and raisins, contain a beneficial phytochemical called resveratrol. Resveratrol may help lower your risk for health conditions including Alzheimer's, cancer, heart disease and degenerative nerve disease, according to the AARP website. People who eat more fruits and vegetables also tend to weigh less, according to a study published in the "American Journal of Clinical Nutrition" in July 2009.

Pesticide Considerations

Grapes are one of the types of produce the nonprofit Environmental Working Group lists as having high pesticide residues. Pesticides can build up in the body and may lead to health problems, such as headaches or birth defects. You can limit your exposure to pesticides and any potential risks associated with this exposure by purchasing organic grapes, which are grown without the use of conventional pesticides.

For further information log on website :
http://www.livestrong.com/article/408132-are-grapes-good-for-your-diet/

Grapes Serving Size

Author
by ANN JENSEN 

Red, purple or green, grapes are a healthy food to include in your diet. They're low in calories, high in vitamins and minerals and contain antioxidants that may provide benefits to your health. The U.S. Department of Agriculture considers 1 cup, or about 32 seedless grapes, to be a serving. Adults should aim to have 1 1/2 to 2 cups of fruit per day, whereas children need 1 to 2 cups per day.

Nutritional Information

One cup of grapes provides 104 calories and is fat-free. It also provides 1 gram of fiber and is high in vitamins C and K. In addition to these benefits, red and purple grapes contain a powerful antioxidant called resveratrol, which may help to protect brain, heart and immune health.

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Enjoying Grapes

Grapes make a filling snack, as they contain water and fiber to help fill you up. You can add grapes to salads, such as a green salad, chicken salad or tuna salad, or eat them in a fruit salad for breakfast or dessert. You can also freeze grapes, which makes for a sweet treat on a warm day.

For further information log on website :
http://www.livestrong.com/article/454201-grapes-serving-size/

Black Seedless Grapes Nutrition

Author
by LISA THOMPSON

Like green and red grapes, the majority of the calories in black grapes come from carbohydrates. You can eat black grapes raw or use them to make jams or wine. Values listed are for 1.5 cups California black seedless grapes. Values, especially the fiber content, may vary if the skin is removed.

Calories and Fiber

A 1.5 cup serving of black grapes contains 90 calories, nearly all of which come from carbohydrates. One serving of black grapes contains 24 grams of carbohydrates, which provides 8 percent of the daily value, based on a 2,000-calorie diet. Of the 24 grams of carbohydrates in one cup of black grapes, only 1 gram is fiber. An additional 23 grams of the carbohydrates in black grapes are sugar, primarily glucose and fructose.

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Fat and Protein

Black grapes contain only 1 gram of fat and no protein. To create a snack with more protein, eat grapes with either 1 cup of nonfat Greek yogurt, which contains about 20 grams of protein, no fat and 140 calories or 1 ounce of gouda cheese, which contains 7 grams of protein, 8 grams of fat and 100 calories.

Vitamins and Minerals

Black grapes contain numerous vitamins and minerals. Jus one serving of grapes provides 25 percent of the daily recommended amount of vitamin C, which promotes collagen production and assists in the formation of some brain chemicals. Your body does not produce vitamin C so you must get all you need through your diet. Black grapes also supply 2 percent of the daily recommended amounts of calcium, iron and vitamin A.

Antioxidants

Black grapes also contain lutein and zeaxanthin, which are pigments called carotenoids that occur naturally in many plants. Lutein and zeaxanthin are antioxidants that specifically protect the cells of the eye from oxidative damage. According to the American Optometric Association, lutein and zeaxanthin can help reduce your risk of cataracts and macular degeneration. Other foods high in lutein and zeaxanthin include leafy greens, corn and egg yolks.

For further information on website :
http://www.livestrong.com/article/370005-black-seedless-grapes-nutrition/

How Many Calories Per Grape?

Author
by CAROLYN ROBBINS 

Paintings of Greek mythology often depict the deities supping on bunches of grapes. The sweet fruits were considered worthy of the gods for good reason. Grapes are an excellent source potassium, calcium and vitamin A. The juicy orbs are also a delicious, low-calorie treat in your daily diet.

Calories by Type

Red or green, seedless, European-type grapes have 3 calories per grape. American slip-skin grapes have 2 calories, while muscadine grapes have 3 calories per fruit.

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Fresh is Best

Choose fresh fruit over grapes packed in heavy, sugary syrups. One cup of canned grapes packed in syrup has almost 200 calories compared to 1 cup of fresh grapes with roughly 100 calories.

For further information log on website :
http://www.livestrong.com/article/298457-how-many-calories-per-grape/

The Health Benefits of Grapes & Blueberries

Author
by SYLVIE TREMBLAY, MSC

A part of the fruit food group, grapes and blueberries both contribute to the 1.5 to 2 cups of fruit recommended each day, according to USDA guidelines. In addition to their relatively low calorie content, a cup of grapes and blueberries contains 104 and 84 calories, respectively. Blueberries and grapes share common health benefits, thanks to their similar nutrient content. Include both foods in your diet as sources of vitamin K, and of beneficial antioxidants.

Vitamin K

Grapes hanging on vine Photo Credit Alberto Bogo/iStock/Getty Images

Grapes and blueberries both boost your intake of vitamin K, which is an essential nutrient. Your body relies on vitamin K to support healthy blood coagulation, or clotting, which is a process needed to reduce blood loss after tissue damage. Vitamin K also activates enzymes within your cells, and its role in enzyme activation supports bone health and aids in new cell development. A cup of blueberries offers 28.6 milligrams of vitamin K, which makes up 23 and 32 percent of the daily vitamin K requirements for men and women, respectively. Grapes contain slightly less vitamin K, at 22 micrograms per cup. This provides 18 percent of the daily vitamin K needs for men and 24 percent for women.

Anthocyanin Content

Blueberries growing on branch Photo Credit prodrive2002/iStock/Getty Images

Blueberries and grapes owe their rich colors to their anthocyanin content. Anthocyanins offer antioxidant protection for your tissues. Because oxidative damage -- the type of cellular damage prevented by antioxidants -- plays a role in cancer development, heart disease and other chronic diseases, consuming anthocyanins might help lower your risk of disease. Anthocyanins help slow tumor growth and prevent angiogenesis -- the growth of new blood vessels to fuel cancer development -- notes the Pennington Nutrition Series, a publication released by the Pennington Biomedical Research Center. Anthocyanins might also combat heart disease and neurodegenerative disorders.

Beneficial Resveratrol

Woman holding a bunch of green grapes Photo Credit Jupiterimages/Creatas/Getty Images

Grapes and blueberries also offer some health benefits because of their resveratrol content. Like anthocyanins, resveratrol acts as an antioxidant, guarding against cellular damage. While more research is needed to learn how effectively it works, resveratrol also has potential anti-cancer activities. It helps promote healthy cell growth, works to minimize your cells' exposure to carcinogens and fights inflammation that would otherwise contribute to cancer development.

Serving Tips and Suggestions

Oatmeal with blueberries Photo Credit Sally Scott/iStock/Getty Images

Berries and grapes both offer versatility in the kitchen. Try adding blueberries to hot or cold cereal, or bake the blueberries, along with a mixture oats, non-fat milk and egg whites, for healthful, baked oatmeal. You can add a handful of blueberries to fruit smoothies or you can combine blueberries, spinach, chopped veggies and a honey-mustard vinaigrette for a sweet, flavorful salad. Enjoy grapes raw as a snack on their own or freeze them for a refreshing treat during the warmer months. Experiment with adding sliced grapes to tuna or chicken salads, or use them in sandwiches and wraps.

For further information log on website :
http://www.livestrong.com/article/485848-health-benefits-grapes-blueberries/