Red seedless grapes come in a number of varieties, including Flame, Crimson and Blush. When choosing fresh grapes, be sure they are firm and plump, fairly tightly bunched and securely attached to their stems. They should not be mushy, wrinkled or sticky or have brown spots on them. Fresh red seedless grapes can be kept for several days in the refrigerator. Grapes are a health bonanza, packing a solid dose of nutrients in a very low-calorie package.
Vitamins and Minerals
According to the U.S. Department of Agriculture's Nutrient Database, red and green seedless grapes contain calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium, as well as vitamins A, B6 and thiamine, niacin, pantothenic acid, riboflavin and folate. Just 1 cup of fresh red seedless grapes has 15 percent of your daily requirement for vitamin C.
Antioxidant Properties
Vitamin C and selenium are among a number of nutrients found in grapes that contain antioxidant properties. Flavonoids are another. Quercetin, a part of the chemical compound that gives the skin of red grapes their color, is a flavonoid. Antioxidants help the body counter the effects of free radicals, the byproducts of digestive processes or pollution. An excess of free radicals can cause oxidative stress and cell damage, which may lead to chronic health problems, according to nutritional specialists at Welch's.
Heart Health
The skin of fresh red grapes contains the chemical substance resveratrol, which studies indicate helps lower cholesterol in the bloodstream. Resveratrol also maintains healthy blood flow through the arteries by keeping the fats in blood from clumping or sticking to artery walls. This protects against cardiovascular diseases, such as heart attack or stroke.
Low in Calories
A cup and a half of fresh red seedless grapes is fat-free and only 60 calories. Grapes have no sodium, so they are a good snack choice for those with high blood pressure. Eating whole grapes, including the skin, is a better choice than drinking grape juice for those watching their weight. Juices tend to have more calories per unit and are less filling than the whole fruit, which has more fiber, making it more satisfying.
References
- Centers for Disease Control and Prevention: Fruit of the Month: Grapes
- U.S. Department of Agriculture Nutritional Data Laboratory: Grapes, Red or Green (European Type, Such as Thompson Seedless), Raw
- American Cancer Society: Orthomolecular Medicine
- Welch's: Health & Nutrition Glossary
- Ask Dr. Sears: Fabulous Fruits
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