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Green grapes are a healthy choice and are low in calories, contain zero grams of fat and pack a nutritional punch. It is simple to add these tiny fruits to a variety of healthy dishes to enhance the flavor and add nutrition.

When you include plenty of fruit in your daily diet, you reap many health benefits. The vitamins, minerals, and fiber in fruit help 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 to 3 cups of fruit, as well as help you eat a rainbow of colors.

Health Benefits:

Crunchy, sweet and juicy, green seedless grapes satisfy a multitude of cravings, which may be why Americans like them so much. On average, Americans eat 8 pounds of grapes a year, according to the College of Agriculture and Life Sciences at the University of Arizona. Nutritionally, green grapes offer a number of health benefits, so keep on eating.

Good Source of Essential Vitamins

Green seedless grapes can help you meet your vitamins A, C and K needs. One cup of grapes provides 100 international units of vitamin A, 4.8 milligrams of vitamin C and 22 micrograms of vitamin K. Vitamin A helps your body fight off infection by boosting your immune system. Vitamin C is important for healthy gums and muscles and also helps wounds to heal. And finally, vitamin K is essential for blood clotting.

Health-Protecting Antioxidants

Grapes are rich in health-protecting antioxidants, including resveratrol and flavonoids. These antioxidants are found mainly in the skin, stem, leaf and seeds of grapes. Some research suggests those whole grapes deliver the same amount of antioxidants that are in grape juice and wine but have the added benefit of providing dietary fiber. These are just a few of the many vitamins and nutrients in grapes.

Heart Disease

The polyphenols found in grapes have been shown to reduce the risk of heart disease, and support a healthy heart by promoting relaxation of blood vessels to help maintain healthy blood flow and function.

Weight Loss

When you’re striving for weight loss, the goal is to eat foods that are low in energy density, like grapes. Eating a greater volume of lower calorie foods can help you feel full on fewer calories. Research also shows that eating flavonoid-packed fruits like grapes can help maintain a healthy weight and even lead to weight loss.

Eye Health

Research suggests that regular grape consumption may play a role in eye health by protecting the retina from deterioration. Specifically, a grape-enriched diet resulted in a protective effect on retinal structure and function.

High Blood Pressure

Grapes are naturally full of potassium, an essential dietary mineral, and major electrolyte. Your average seedless green grapes contain right around 175 milligrams of potassium per cup, red grapes nearly 290 milligrams, and black grapes 200 milligrams. It may be that low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake. Plus, potassium can help combat excessive sodium in the body. Grapes are recommended to those with high blood pressure to help negate the effects of sodium in the body.

Blood Sugar and Diabetes

Grapes do not tend to highly elevate your blood sugar when eaten, nor do they highly increase insulin levels- so diabetics can eat grapes. Since high insulin levels cause insulin resistance, choosing foods with a lower insulin response rate, like grapes, can help prevent you from developing the insulin resistance characteristic of Type 2 diabetes.
Colon Health
In a small study of colon cancer patients, those who consumed a grape-enriched diet were able to inhibit certain genes that promote tumor growth in the colon. This benefit was observed in the healthy tissue of the subjects’ colons, not the cancerous, indicating a potential role for grapes in helping to maintain a healthy colon.

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 meat chops or chicken breasts with a fruit salsa made from chopped green grapes, diced red onion and a squirt of lime juice.


Reference:
http://healthyeating.sfgate.com/green-seedless-grapes-good-1864.html
http://www.livestrong.com/article/366322-nutritional-value-of-green-seedless-grapes/
http://www.sun-world.com/grapes-nutrition/health-benefits
http://healthyeating.sfgate.com/green-seedless-grapes-good-1864.html