Nutritional Value: For this category, red or green Thompson seedless grapes are considered. Nutritional values include the following: 69 Calories; 18.10g Carbohydrates; 0.16g Fat; 66 I.U. Vitamin A; less than lmg each Thiamin, Riboflavin, Niacin, Pantothenic Acid, Vitamin B6, Betaine and Vitamin E; 3.2mg Vitamin C; 2mcg Folate; 5.6mg Choline; and I4.6mcg Vitamin K. Minerals include 10mg Calcium; less than lmg each Iron, Zinc, Copper and Manganese; 7mg Magnesium; 20mg Phosphorus; i9img Potassium; 2mg Sodium; and o.imcg Selenium. Others include o.72g Protein, o.48g Ash and 4mg Phytosterols. Grapes contain around 82% water. Consider buying organic, as grapes are part of the ‘Dirty Dozen +2’ list.
Health Benefits: Grapes are rich in Resveratrol, an antioxidant that protects against prostate and colon cancers. Heart disease, strokes and degenerative diseases are at lower risk because of Resveratrol as well. Red grapes are also a rich source of Anthocyanins that have anti-microbial, anti-inflammatory and anti-allergic properties. Countries like France have diets high in fat: cream, goose fat and lots of butter. However, they have a lower heart attack rate that may be attributed to the wine that the French people drink with their meals.
Including Grapes in Your Diet: Let’s face it; seedless grapes are just good by themselves. They can be added to fruit salads, and made into jellies and wine “that makes the heart of mortal man (and woman) rejoice.”
Raisins: This fruit is the dried version of grapes. They don’t need refrigeration, and they are totally portable. Raisins are great in packed lunches and for camping trips. With the water removed, they are very nutrient dense compared to grapes. They are loaded with minerals, vitamins, energy and electrolytes.
Like grapes, raisins have Resveratrol that helps reduce stroke risk. It also helps lower cholesterol levels, reduces inflammation and protects against heart disease and several types of cancer. Resveratrol also helps reduce risk of infections and degenerative diseases, such as Alzheimer’s.
Raisins enrich bakery foods, salads and all types of cereals and desserts, such as bread and rice puddings. So, enjoy!