Grapes are a common fruit, available year-round. They have a sweet and sour taste and are juicy. Grapes are commonly found in purple and green. Did you know that each has its own nutritional advantages?

Are there nutritional differences between purple and green grapes?

Both purple and green grapes contain anthocyanins, polyphenols, organic acids, vitamins A and C, potassium, calcium, phosphorus, magnesium, and other minerals and nutrients.

However, each has its own unique advantages. For example, the skin of purple grapes is richer in anthocyanins and polyphenols, which contribute to antioxidant activity, cell repair, and cardiovascular protection. They also contain slightly higher levels of minerals such as potassium, calcium, and iron.

Green grapes, in particular, contain vitamin A and carotene, which are beneficial for eye health and vision, and also promote the secretion of mucus to protect organs.

Do grapes require the skin and seeds for optimal nutrition?

While most people typically eat grapes after peeling and removing the seeds, the skin and seeds are also highly nutritious.

Grape skins contain not only anthocyanins and polyphenols, but also resveratrol, a polyphenol that has antioxidant and anti-inflammatory properties, including lowering blood lipids and preventing arteriosclerosis and cardiovascular disease. It also has beneficial effects on the respiratory tract.

Grape seeds also contain proanthocyanidins and polyphenols, which help with antioxidants and reduce free radical damage. In recent years, many health products have also extracted these nutrients from grape seeds. Wash the grapes and consume them with the skins intact.

Putting the grapes in a blender with the skins and seeds together will maximize their nutritional value.

Grapes have a high glycemic index and can easily cause blood sugar to rise rapidly. Diabetics should exercise caution when consuming them. Due to their high sugar content, avoid consuming too many grapes at once. The recommended daily intake is 10 to 13 grapes (approximately 130 grams).

Are grapes a good source of iron? Is this true?

Grapes and raisins are often considered good iron supplements, but fresh purple grapes contain only about 0.8 mg of iron per 100 grams, while raisins contain about 1.5 mg per 100 grams.

In fact, their iron content is far lower than that of animal-based foods (such as pork liver, approximately 10 mg per 100 grams), seaweed (56 mg per 100 grams), or black sesame seeds (10 mg per 100 grams). However, they are not suitable for iron supplementation or iron-deficiency anemia.

Although grapes are suitable for daily consumption, their fortification and supplementation effects are not as good as one might imagine.

After purchasing fresh grapes, wrap them in white newspaper and refrigerate them. It is best to wash them only when ready to eat to prevent them from being damaged. When enjoying grapes as a fruit, remember the saying, “Eat grapes without spitting out the skins.” This means that they should be eaten with the skins to receive the full nutritional value of the grapes.