Why you should include grapes in your diet: Types of grapes, their nutrition value and health benefits

Grapes - the marble-like delights loved by all, have been a part of our diet since time immemorial. Of course, with time, we learnt to cultivate different types of grapes, experimented and found the various uses of grapes, and reaped the many health benefits of eating grapes.

Two factors have made grapes the go-to fruit for all ages - their rich taste and immense health benefits. Packed with vitamins and other nutrients, the health benefits of eating grapes - from skin care to weight loss - are worth admiring.

Grapes Nutritional Value (per 100g, Raw)

• Calories 69
• Total fat 0.2g
• Saturated fat 0.1g
• Sodium 2mg
• Total carbohydrate 18g
• Dietary fiber 0.9g
• Sugar 15g
• Protein 0.7g
• Betaine 0.1 mg
• Choline 5.6 mg
• Folate 2.00 mcg
• Folic acid 0.00 mcg
• Niacin 0.188 mg
• Pantothenic acid 0.050 mg
• Riboflavin 0.070 mg
• Thiamin 0.069 mg
• Vitamin A 66.00 IU
• Vitamin B6 0.086 mg
• Vitamin C 3.2 mg
• Vitamin E 0.19 mg
• Vitamin K 14.6 mcg
• Calcium 10.00 mg
• Copper 0.127 mg
• Fluoride 7.8 mcg
• Iron 0.36 mg
• Magnesium 7.00 mg
• Manganese 0.071 mg
• Phosphorus 20.00 mg
• Potassium 191.00mg
• Sodium 2.00 mg
• Zinc 0.07 mg

Apart from being consumed as a fruit, there are quite a few other uses of grapes such as winemaking, aromatherapy, and the treatment of various ailments.

Let's get to know this wonder fruit a little more.

History of grapes

Grapes are true berries and belong to the family Vitaceae. Their botanical name is Vitis vinifera. Growing in clusters, grapes are consumed either raw or processed to make products like raisins, wine, vinegar, jam, and jelly.

Grapes are believed to have originated 130 million years ago in Europe. They were first cultivated around 6,000 BC in modern-day Georgia and Armenia, and Iraq (Mesopotamia). For centuries, grapes were used only to make wine. This practice continued until the 16th century. Ancient inscriptions and drawings of wine jugs prove that wine was a major part of the cuisine. But, during the rule of the French King Francois I (1494-1547), things changed and people began consuming grapes as fruit. However, even today, the quantity of grapes used for making wine is more than what is consumed as fruit.

It is believed that grapes were brought to India by the Persians who invaded Maharashtra in 1,300 AD.

Different types of grapes

Although there are around 10,000 different varieties of grapes cultivated across the world, only a few make it to our homes as table grapes. Here's a look at some of the popular global varieties of grapes:

Red grapes

• Moon drops: These are purple-skinned, finger-like grapes with firm and crunchy flesh. They are mostly grown in Central California, USA.
• Concord: Bluish-purple in color, Concord grapes are sweet and full of flavor with easy-to-peel skins and large seeds. They are grown in areas around New York, Washington, Michigan, and Lake Ontario, USA.
• Champagne: These are one of the smallest varieties of grapes, with tender flesh and a sweet taste. They are cultivated in California, the USA, and in parts of Europe around the Mediterranean sea.
• Crimson seedless: These are the most popular table grapes with a light red color, firm flesh, and a sweet and tart taste. They are grown in California, USA.

White grapes (green grapes)

• Cotton candy: These have a distinct cotton candy-like taste and are one of the most popular varieties across the world. They are grown around Central California, USA.
• Riesling: Mostly used for making wine, this variety has a sweet taste with a tinge of acidic flavor. They are grown in Austria, Germany, Canada, the New York region of the USA, and the Alsace region of France.
• Sultana: Commonly known as Thompson Seedless, these Turkish-native, small, oval-shaped grapes are loaded with sugar, and are mostly used to make raisins. They are grown in Turkey, California in the USA, and Australia.
• Fry Muscadine: These cherry-tomato-sized brown-gold grapes have a crispy outside and a sweet taste. They are cultivated in Georgia.

There are certain varieties of grapes grown exclusively in India too. In fact, our country is among the top ten grape-producing countries. The grapes produced in India can be broadly classified into four major varieties. They are:

Colored and seeded

• Bangalore Blue
• Gulabi (Muscat)

Colored and seedless

• Beauty seedless
• Shared seedless

White, seeded

• Anab-e-Shahi
• Dilkhush (clone of Anab-e-Shahi)

White, seedless

• Perlette
• Pusa seedless
• Thompson seedless and its clones (Tas-A-Ganesh, Sonaka, and Manik Chaman)

Health benefits of grapes

• Regulates blood pressure
• Improves cardiac health
• Controls diabetes
• Treats diabetic neuropathy and retinopathy
• Protects eyes
• Aids weight loss
• Lowers blood cholesterol
• Prevents cancer
• Promotes skin and hair health
• Clears constipation
• Enhances brain power
• Strengthens bones
• Delays ageing
• Treats acne
• Fights infections
• Boosts immunity

Uses of grapes

As food (in these forms)

• Raw (properly cleaned)
• Juice or smoothie
• Salad
• Dried (raisins)

Other uses

• Fruit extract is used in the manufacture of wine
• Seed extract is used in the manufacture of cosmetics

Health benefits of eating grapes

Use over the years and modern-day research have both proved that grapes have plenty of health benefits. Here's a look at some of them:

• Cancer: Grapes contain resveratrol, a phytochemical that acts against the growth of cancer cells. According to the American Institute for Cancer Research, resveratrol can slow the growth of cancer cells and inhibit the formation of tumors in the lymph, liver, stomach, and breast cells. It can also trigger the death of leukemic and colon cancer tumors.
• Blood pressure: Resveratrol can reduce hypertension by improving the dilatation of blood vessels, which allows a free flow of blood. This avoids clogging of the blood vessels which is the main cause of heart diseases.
• Heart health: A research article titled, 'Grapes and Cardiovascular Disease', states that the various polyphenol compounds present in grapes, including flavonoids, phenolic acids, and resveratrol, play a crucial role in curing cardiovascular diseases. They reduce blood pressure and prevent irregular heart rhythms.
• Constipation: Grapes have dietary fiber which relieves indigestion and irritation in the stomach. The fiber also facilitates the smooth passage of stools. It also helps reduce dyspepsia which causes bloating, nausea, burping, and discomfort or pain in the upper abdomen.
• Allergies: The polyphenols in grapes have antioxidant properties and relieve conditions such as congestion and inflammation of the airways, and swollen sinuses. Grapes also increase the level of moisture in the lungs, which helps provide relief for asthma.
• Diabetes: Resveratrol helps in bringing down the blood sugar levels in non-diabetics and plays an important role in preventing diabetes. It also reduces the risk of heart ailments in diabetic patients. Although grapes contain sugar, their low glycaemic index doesn't increase blood sugar levels.
• Diabetic neuropathy and retinopathy: Polyphenols extracted from grape seeds have been known to be very effective in treating diabetic neuropathy and retinopathy.
• Eye health: Grapes contain lutein and zeaxanthin, both of which are vital for good eye health. They reduce the levels of inflammatory protein, while simultaneously increasing the levels of protective protein in the retina, thus improving eye health.
• Acne: Resveratrol's antioxidant properties inhibit the growth of bacteria that causes acne. It also strengthens blood vessels, thereby enhancing skin elasticity.
• Skin: Grapes have vitamin C which is essential for the formation of collagen, which helps in the growth of cells and blood vessels. Resveratrol protects the skin from harmful weather and improves the strength and firmness of the skin. Grapes also contain antioxidants that can help with inflammatory skin conditions such as psoriasis and eczema.
• Weight loss: Grapes are low in calories and have no fat at all. In addition to this, the presence of resveratrol and dietary fiber make them ideal weight-loss foods. Resveratrol lowers the ability of the cells to store fat and causes fat cells to disintegrate. This plays a significant role in aiding weight loss.
• Hair: The antioxidants in grapes increase blood circulation in the scalp which results in good hair growth. Grape seed oil is used to get soft, shiny, and manageable hair. It also acts as a good moisturizer and cures dandruff.
• Pregnancy: Since grapes provide vital nutrients such as vitamins, antioxidants, fiber, and folic acid, they can be consumed during pregnancy. However, they should be had in moderation, since excessive amounts of resveratrol might cause toxicity in pregnant women.
• Brain power: Resveratrol speeds up the mental response of the human mind by increasing the blood flow to the brain by 200%. Grapes also reduce oxidative stress in the brain, which promotes memory and overall brain health.
• Cholesterol: Grapes contain the compound pterostilbene, which can lower blood cholesterol and triglyceride level, and prevent cardiovascular diseases. The antioxidants in grapes also prevent the oxidation of LDL cholesterol which is responsible for causing coronary diseases.
• Bones: Minerals such as copper, manganese, and iron are present in grapes. These promote the growth of bones and strengthen them as well. They also improve bone calcium retention and collagen formation, which prevents conditions like osteoporosis.
• Anti-aging: The antioxidants and vitamin C present in grapes protect the skin from the effects of free radicals. This tones the skin, eliminate wrinkles and dark spots, and reverses the signs of aging. Grapes also speed up metabolism which induces perspiration and gives a radiant appearance.

Grape juice benefits

Grape juice has qualities similar to that of the fruit. It can be given to children and those adults who find it difficult to eat table grapes. According to a study by Lamport et al, consumption of grape juice improved immediate spatial memory and performance in everyday tasks such as driving. Another study by Stein et al showed that drinking grape juice improved endothelium-dependent vasodilation and prevented LDL oxidation, thus possibly preventing cardiovascular diseases.

Dried grapes benefits

Dried grapes or raisins are loved by everyone and are truly a power-packed food. They are prepared by drying the grapes under the sun. Here are some of the benefits of eating raisins:

• Improves digestion
• Reduces acidity
• Prevents anemia
• Prevents cancer
• Cures infections
• Protects vision
• Maintains oral health
• Manages weight
• Strengthens bones
• Rejuvenates skin
• Promotes hair health

Interesting facts about grapes

Origin

About 130 million years ago, in Europe (areas around modern-day Georgia, Armenia and Iraq)

In culture & history

• Used to make wine in the ancient Greek, Mesopotamian and Roman civilizations
• Has references in ancient Egyptian hieroglyphics

Did you know?

• The grape plant is known as a 'vine' and the plantation is called a 'vineyard'
• There are more than 8,000 varieties of grapes
• Grapes have 80% water and 20% dietary fibre
• They are grown separately as table grapes (for consuming as a fruit) and wine grapes (for preparing wine)
• A cluster or bunch has around 70 grapes
• Leaves from the grape plant are used in traditional Greek and Lebanese cooking

Grapes in your baby's food

You can give grapes to your baby once you start her on solid foods, usually around 10 months. With so many nutrients and health benefits, grapes are an ideal food for babies. But, make sure you start with small amounts and watch for signs of allergy to the fruit. To feed grapes to your baby, slice each grape into two, remove the seeds, and mash the contents. Don't give your baby a full grape to swallow, as it could lodge in her throat and cause choking. You can also give her fresh, homemade grape juice.

Interesting facts about grapes

With such a long history, there are so many interesting facts about grapes. Here's a look at a few of them:

• The world's most widely grown grape variety is Kyoho from China. It is like the Concord variety.
• Dinesh Upadhyaya from Mumbai holds the Guinness world record for the most number of grapes eaten in one minute (73 grapes).
• The largest single bunch of grapes were grown in Spain, and it weighed 10.12kg.
• A plantation of grapes is called a vineyard.
• Grapes contain 80% water and 20% dietary fiber.
• In one bunch, there are 75 grapes on average.
• Oil extracted from grape seeds is used in the production of skincare products.
• China is the world's top grape-producing country, followed by Italy and USA. India holds the seventh position.

Grapes are fruits with a wonderful taste and an amazing array of health benefits. Their ancient history and association with humans for over 6,000 years make them even more special. Let us enjoy these beautiful berries, and benefit from the goodness they offer.