Grapes:

Grapes are fruits from berry family that grow in clusters. They come in green, red, pink, yellow, and dark red colors with or without seeds. One cup of grapes weighs almost 150 grams and provides 27 grams of carbohydrates. This fruit is poor in fiber and protein, 1 gram each per one cup.

Average calories: 112 per one cup.

Vitamins found in higher amounts: vitamins C, K, B6, B2, and B1.

Minerals found in higher amounts: copper, potassium, magnesium and manganese.

Phytonutrients found in higher amounts and their health benefits: grapes contain a wide variety of phytonutrients. They are stilbenoids (resveratrol, piceatannol and pterostilbene ), flavanols (catechins, epicatechins, procyanidins, anthocyanins, and viniferones ), flavonols (quercetin, kaempferol, myricetin, syringetin, laricitin and isorhamnetin), phenolic acids (caffeic acid, coumaric acid, ferulic acid, and ellagic acid ), and carotenoids (beta-carotene, lutein, and zeaxanthin ).

The most commonly studied phytonutrients are resveratrol and anthocyanins. Resveratrol is a powerful antioxidant, anti-aging, and anti-cancer polyphenol. It reduces risk of heart diseases and lowers bad cholesterol. Resveratrol has an anti-fungal activity and also inhibits aggregation of platelets. Resveratrol is primarily found in the skins and seeds of grapes. It also helps with weight management. For more information about resveratrol, see “Resveratrol” under the section of “Antioxidants“.

Anthocyanins are mainly in the skins of red and purple grapes. In fact, the red or purple colors of grapes are due to anthocyanins pigments.

Grape seeds contain the phytonutrients oligomeric proanthocyanidins (OPC), tannins, and polyphenols. They are powerful antioxidants especially OPC and lower bad cholesterol, blood pressure and blood sugar. OPC has an anti-inflammatory effect as well. Other phytonutrients found in grape seeds are vitamin E, phytosterols (6 mg per one cup), and polyunsaturated fatty acids (Omega-3 and Omega-6 with 17 mg and 57 mg per one cup respectively).

Dried grapes are called raisins, which are high in the mineral boron, 25 mg per 100 grams. Boron increases testosterone levels and also improves bonedensity in people with osteoporosis. For more information about boron, see “Boron” under the section of “Testosterone Boosters“.