Are Grapes A Good Source Of Vitamin C ~ Gena Top Nutrition

Are Grapes A Good Source Of Vitamin C

What are grapes?

Grapes are small, round-oval fruits that grow in bunches on vines. Depending on the variety of the grape, they may be eaten fresh, dried to make raisins, or used to make wine, jam, juice or vinegar.

The colour of the grape varieties ranges from very pale green through to dark purple. On the outside is a thin, semi-translucent skin and on the inside is soft, juicy flesh. Some grapes contain seeds, whilst others are seedless. In the UK and Europe, grapes are harvested from late August until around November, before it gets too cold.

Discover our full range of health benefit guides, then check out some of our delicious grape recipes from our baked feta with sumac and grapes to our grape jelly.

Nutritional profile of grapes

An 80g serving of grapes (green) provides:

50Kcal / 210KJ
0.6g Protein
0.2g Fat
12.2g Carbohydrates
12.2g Sugars
1.0g Fibre
174mg Potassium
5mcg Folate
2mg Vit C

An 80g serving of grapes, which is about a handful, counts as one of your five-a-day. Discover more in our five-a-day infographic.

Top 5 health benefits of grapes

1. Source of protective antioxidants

Grapes are a source of natural compounds including polyphenols, catechins and anthocyanins as well as providing the pigment to determine the colour of the grape, these compounds have protective antioxidant properties. Indeed, grape juice is one of the richest sources of phenolic compounds among fruits, with the most talked about being resveratrol.

2. May support heart health

Grapes provide both fibre and potassium, which are helpful in their support of heart function including blood pressure. The polyphenols in grapes including resveratrol and quercetin are also thought to benefit the cardiovascular system, protecting it from inflammatory and oxidative damage.

3. May support eye health

The antioxidant compounds in grapes, such as the resveratrol as well as two fat-soluble carotenoids called lutein and zeaxanthin are protective against the UV light which can damage the delicate cells of the eye. Lutein and zeaxanthin are especially useful as they appear to protect the macula of the eye from the effects of blue light from devices like mobiles and tablets.

4. May boost brain power

A small study reported that drinking 230ml of purple grape juice appeared to improve reaction time and calmness, suggesting it may help mood and speed of cognitive processing. Studies in rats has also supported the effects of compounds like resveratrol on learning, memory and mood. However, more evidence needs to be gathered before such benefits can be confirmed.

5. May help manage blood sugar

Technically, grapes are a moderate sugar food providing 15g of carbohydrates per 100g, because these are naturally occurring sugars as opposed to 'free' sugars, when grapes are eaten in their whole form, you don't need to worry about cutting down on them.

Grapes also have a low glycaemic index, which is the measure of how quickly a food (when eaten on its own) raises your blood sugar levels. In addition to this some of the natural compounds in grapes, like resveratrol, appear to have a beneficial effect on blood sugar management.

Are grapes safe for everyone?

Grape allergy is considered rare but it is possible to be allergic to grapes. If you or someone else shows signs of an allergic reaction, such as wheezing, coughing or difficulty breathing, then this is a medical emergency and requires urgent treatment.

Read more on the NHS website about allergies.

Those on certain prescription medication, including beta-blockers and warfarin, should consume grapes in moderation. Refer to your GP or Registered Dietician for further guidance

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