The plump and juicy grapes combine the unique sweet and sour taste, making it a very popular fruit in the market. There are many different colors and varieties of grapes, including purple, red, green, black, etc. What are the benefits of grapes? What are the differences in the nutritional content of grapes of different colors?
Red grapes: the lowest calories, rich in anthocyanins, anti-oxidation and anti-aging
Red grapes are about 60 calories per 100 grams, which is the lowest calorie among all colors of grapes, and is very suitable as a snack between meals. Red grapes are also rich in anthocyanins and polyphenols, which have powerful antioxidant and anti-inflammatory abilities. Studies have shown that anthocyanins can increase blood vessel elasticity, improve blood cholesterol and reduce the accumulation of triglycerides.
Remarks: Grapes have a glycemic index of 50, which is a medium-glycemic index fruit. One serving is about 10-13. The average person recommends 2-3 servings of fruit a day. Diabetics should control the amount of fruit.
Green grapes: lower blood pressure, anti-oxidation, high in potassium and vitamin C
Sufficient potassium ions in the diet can prevent high blood pressure and maintain the normal function of nerves and muscles. Among grapes of various colors, green grapes are slightly better than other colors. In addition, green grapes are also relatively rich in vitamin C. Sufficient intake of vitamin C can resist oxidation, promote collagen synthesis, and enhance immunity.
Purple grape: protect night vision, contain higher vitamin A and β-carotene
Vitamin A is one of the important vitamins for maintaining normal vision, growth and immunity of humans, and its content is higher in purple grapes. In addition, purple grapes are also rich in anthocyanins and polyphenols. Like red grapes, they are fruits with powerful antioxidants, which help to scavenge free radicals, have anti-inflammatory and anti-aging effects.
Remarks: Kyoho grape, which is also purple grape, has a glycemic index of 106. Supplementation for hypoglycemia can quickly increase blood sugar. It is not suitable for people with sugar control and diabetes.
Black grapes: boost immunity, slightly better vitamin B1 and E content
Vitamin B1 plays a role in assisting energy metabolism and improving immunity in the body. The vitamin B1 in black grapes is relatively high. However, in the current Taiwan diet survey, there are fewer symptoms of deficiency in all age groups. In addition, the antioxidant vitamin E content in black grapes is also slightly better. As for the benefits of antioxidants, I won’t say more!
Eat grapes with seeds
The proanthocyanidins in grape seeds and resveratrol, which is rich in grape skins, are both strong natural antioxidants. At present, they also have good anti-cancer effects in non-clinical studies. Clinical trials need more evidence. Therefore, if you want to take in these anti-cancer nutrients from natural foods, you can try to eat them with seeds, but remember to wash them with running water to avoid pesticide residues. Grapes of different colors have slightly different nutritional content, and a balanced and appropriate intake of grapes at ordinary times can help improve health.