Grapes vine comprising the bunch of berries are not only a treat for the eyes but is also relished for its sweet and tart taste. Available in various vibrant colours – green, red, blue, purple and black these tiny fruits are heaped with vital nutrients that provide optimum health benefits.
Grapes are extensively used from making delicious desserts, energizing fruit salads to being the prominent ingredients in churning wine. It is for all these amazing reasons grapes is known as the queen of fruits.
Grapes- The Powerhouse
Grapes are loaded with a wallop of phytonutrients mainly phenols, polyphenols, vitamins (K, A, C, B and folate) and minerals like potassium, calcium, magnesium, phosphorus, and sodium. The water loaded grapes keep you well hydrated and the rich antioxidants like myricetin and quercetin play a vital role in promoting health. Also Checkout: 5 Foods Abundant In Potassium That Are Incredibly Healthy – Infographic
Look out for the health benefits of grapes
Grapes are a powerhouse of antioxidants known as polyphenols that exhibits anti-inflammatory properties. Resveratrol an antioxidant abundant in the skins of red grapes is proven to prevent the growth of tumours in lymph, liver, stomach, breast, colon, skin cancer and leukaemia. Another potent natural flavonoid quercetin in grapes also helps to slow the growth of cancer cells.
Good for the Heart Health
Grapes are a good choice of fruit to lower the risk of heart attack as it increases the nitric oxide levels in the blood, which prevent blood clots in the heart. The powerful antioxidants in grapes include flavonoids, quercetin and resveratrol also prevent the oxidation of LDL cholesterol, lowers platelet clumping and help in filtering toxins out of the blood. And being rich in potassium and fibre, it also helps in maintaining heart health.
Promotes Bone Health
Grapes are high on minerals like copper, iron, and manganese, all of which play a vital role in the strengthening of bones. According to a study published by the Texas University including grapes in your regular diet can provide relief from knee pain, caused due to osteoarthritis. The goodness of antioxidants in grapes improves the flexibility and mobility of joints.
Improves the Eye Health
Red grapes aid in preventing age-related loss of vision and macular degeneration. A large body of research supports that 3 servings of grapes in a day can reduce the risk of macular degeneration by 36%. Every pop of grapes is loaded with bountiful of antioxidants that promote the vision and improves the eyesight.
The broad spectrum of nutrients in grapes that include-antioxidants (resveratrol, flavonoids) vitamins (C, K, A) and minerals (iron, manganese) enhance the health of many of your organ systems, particularly boost your immune system. Eating a fistful of grapes in day eases your chance of getting down with colds as well as other illness. Also Checkout: 5 Splendid Summer Fruits To Build Your Immune System –Infographic
Grape Sorbet Recipe
This yummy refreshing treat made from grapes is an absolute thirst quencher in the sweltering summer days. This grape sorbet is made using green grapes and a handful of easily available ingredients. This Green Grape Sorbet recipe is not only flavoursome but also a perfect dessert for kids and adults alike and can even be prepared for occasions like birthdays, kitty parties and game nights. Whip up this extremely delightful sorbet recipe and amaze your guests with your culinary skills.
4 cups of green grapes
1 cup of water
1 tsp ginger juice
3 tsp lemon juice
2 pinches salt
4 tbsp sugar substitute
3-4 sprigs of mint leaves for garnish
Put all the ingredients in a blender along with 1 cup of water until it becomes a smooth mixture.
Pour the mixture in a separate container, cover it with a lid and freeze for 7-8 hours.
While serving scoop out the sorbet in individual bowls.
Garnish with a sprig of mint and enjoy its delicious taste.
The abundance of Vitamin C in grapes and lemon juice not only prevents oxidative stress and damage but also reduces the risk of heart disease and sheaths the body from various types of infections like common cold and cough. The presence of ginger juice aids in digestion whilst the addition of mint leaves cools the stomach and body.
Ways To Add Grapes In The Diet
Grapes abound with an impressive nutrient profile and packed with potent plant compounds that offer a ton of health benefits. Being low on the glycaemic index adding grapes in the diet helps to maintain blood sugar levels. A storehouse of antioxidants such as resveratrol mitigates inflammation and may help safeguard against cancer, heart disease and diabetes. Grapes are easy to add fruit into a healthy diet regimen as fresh, frozen, as juice or smoothies. To reap most of the wellness incentives of this wonder fruit choose fresh, red over white grapes.
Grapes are extremely nutritious and delicious to eat, however, be mindful of your serving size. If you eat too much in one serving, then the calories and carbs will definitely add up, which may negate health incentives and may increase your risk of weight gain. To minimise the exposure of pesticide residue wash them thoroughly or else go for organically grown, if possible.
Some of the ways you can enjoy grapes include:
Enjoy them as a standalone snack
Chill or freeze grapes for a refreshing treat
Add grapes to a vegetable salad or chicken salad
Include grapes in a mixed fruit salad
Make energising smoothie or juice
Add grapes for a delicious dessert
Relish as 100% fresh grape juice