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Grapes: many health benefits

Grapes are part of most people’s menu. Sweet and tasty, they can be consumed, for example, for breakfast or after meals as a healthy dessert option.

However, although it is a well-known fruit, few people know its benefits and also the difference between the different types of grapes.

Below, nutritionist Sabrina Lopes cites the main information about this fruit.


Sabrina points out that the grape is a functional food and a source of carbohydrates, important for providing energy to the body, in addition to containing vitamin C, B vitamins, iron, calcium and potassium. “Grapes have antioxidant action, fight free radicals and are anti-cancer”, she says.

The nutritionist adds that the skins of some grapes contain resveratrol, a cardioprotective substance, which helps in controlling cholesterol, reducing the formation of blood clots and preventing thrombosis.

The different types of grapes and their particularities

Nutritionist Sabrina highlights that dark grapes have antioxidant action. Below she talks about the different types:

  • National grape: excellent for the production of jellies and juices. It suffers from fragility for transport and storage.
  • Cabernet Sauvignon: It is one of the noblest grapes, serving as the basis for the famous red wines of the Bordeaux region of France. It is a drink of excellent quality, whose aroma and bouquet evolve with age.
  • Italy: Its tasty pulp is not usually used for the production of wines, but it is a type much appreciated as a fresh fruit. It has a pink version, called in Brazil as uva-rubi.
  • Merlot: along with cabernet, pinot noir and syrah, it is considered one of the four most sought after types for red wines.
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Pink grapes, on the other hand, according to nutritionist Sabrina, have resveratrol in the skin. Are they:

  • Pink Niagara: the fruit with a soft and sweet pulp is the most consumed type of grape in the country.
  • Thompson: Its great attraction is that it has no seeds, which makes it the most popular grape in the United States. It also serves to produce raisins.
  • Chardonnay: this variety of small bunches is the most traditional in the production of white wines around the world.
  • White muscatel: in Brazil, it is used for food and in the production of white wines.

adequate consumption

When thinking about fruits, many people believe that they can consume them without moderation, as they are healthy foods. However, this is not true.

Sabrina Lopes explains that grapes can be consumed daily, however, consumption should be a maximum of 10 units or a 200 ml glass of fruit juice.

“That amount is enough to get the nutritional benefits of it. Grapes are one of the fruits that have a high content of fructose, the sugar in the fruit, so it is caloric and its consumption must be controlled”, highlights the nutritionist.

The benefits of raisins

Sabrina Lopes highlights that raisins are a source of oligofructosaccharides, with prebiotic action, rich in flavonoids and phenolic acids, soluble fibers and boron. “Phenolic compounds prevent chronic degenerative diseases and aging. In dried fruits such as raisins, the values ​​of these compounds per serving are higher than in ‘in natura’ fruits, because these substances are concentrated in the dehydration process,” she explains.

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The nutritionist also adds that the amount of iron and vitamins of the B complex is higher in raisins than in fresh grapes, however, the amounts of vitamins A and C are lower.

“Raisins prevent colon cancer, as they are rich in fiber and have prebiotic oligofructosaccharides. They also prevent cardiovascular diseases due to fiber and phenolic compounds, which reduce the absorption of cholesterol. And the boron present in raisins helps with bone health”, highlights Sabrina.

raisin consumption

Despite all the benefits they offer, raisin consumption should be no more than one tablespoon per day. “They can be consumed in snacks between the main meals, they can also be associated with low-fat or light yogurt, which is a source of protein. This association is able to avoid peaks in glycemic indexes and excessive hunger”, says Sabrina Lopes.

The nutritionist adds that a one-tablespoon serving of raisins provides 45 calories.

So, you have good reasons to include ‘in natura’ fruit and raisins in your diet! But always remember that they should be consumed in moderation.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.

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