10 Benefits of grape for health
When we talk about nutritional properties of the grape, for many the idea of consuming a small glass of wine comes to mind. However, the positive effects of this food are associated not only with wine and grape juice, but also with the in natura fruit, whether it is purple or green / white grape.
Green and purple grapes are in the process of ripening, undergo changes in color, the more vivid the tone of the grape, the more mature it will be, with a softer consistency and sweeter taste.
Not only for grape flavor has been gaining ground, several beneficial effects on health have been attributed to the phenolic compounds present in its composition, such as:
- Antioxidant effects
- Anti-inflammatory action
- Antimicrobial (inhibits the development of microbes)
- Anticarcinogenic (active in the prevention of cancer).
Currently, the bioactive resveratrol is the polyphenol that attracted more attention, because studies show an inverse relationship between the consumption of this bioactive and the emergence of cardiovascular diseases. This is because it is associated with:
- Improvement in blood vessel dilatation
- Decreased oxidation of "bad" cholesterol (LDL)
- Performance in the blood pressure regulating system, helping to control blood pressure due to increased vasodilation of the arteries.
Grape polyphenols also have antioxidant effects and help:
- Combating free radicals, with a protective effect on vessel walls and cell aging
Vitamin C, also present in grapes, contributes to :
- Immune defense system works better
- Better absorption of food iron
The consumption of fresh grapes or fruit juices also ensures the ingestion of B vitamins and minerals such as iron, calcium and potassium. However, juices have a lower amount of fiber due to processing, and contain more caloric content per serving, so they should be included with dietary balance. Because they are liquid, they do not require the chewing process, one of those responsible for promoting satiety, and this can increase the calorie intake of the meal.
How to ingest
Fruit in natura remains the best way to ingest good nutrients and, in the case of grapes, the consumption of the bark is indicated, since the largest quantity of polyphenols is concentrated in it and in the seeds.
Choice of grape
An important tip in the choice of grape or juice is to analyze the grapes with low pigment contents are also sugar deficient and excessively acidic, so color is also a good indicator of the overall quality of the product.
Grapes fit into the diet throughout the year, however. the good time to increase consumption is in its good harvest period in the summer, between the months of January and March, when the grapes are more mature, sweet and usually suffer a price fall due to lower durability at the market.
If you are in the habit of leaving home running without eating anything, stop already with this craze! The first meal of the day is so important that it pays to wake up ten minutes early to do it. After hours without food, the body needs to replenish energy as soon as it wakes up. "Ocafé in the morning causes our metabolism to work properly again, because at night it is slow and without energy," says nutritionist Daniela Jobst.
Ingredients 1 egg at room temperature - 50g ½ cup 2 tablespoons Spanish olive oil - 20g 150 ml of skim milk 4 freshly chopped plums - 300g 2 tablespoons (10g) of culinary powdered sweetener - 3g Plum crêpe - Photo: Getty Images How to make 1. Beat the egg in a bowl until frothy. Sift together the sifted wheat flour with the salt and the olive oil (reserve 2 teaspoons).