The 9 Healthiest Types Of Juice
Though juice is enjoyed around the world, its a controversial beverage.
When it comes to its healthiness, many people are divided. Some argue that its too high in sugar, while others champion its high nutrient content.
This article reviews the 9 healthiest juices and discusses whether juice is a healthy choice in general.
Tart and bright red, cranberry juice offers many benefits.
A single cup of cranberry juice provides (
- Potassium: 4% of the Daily Value
- Vitamin C: 26% of the DV
- Vitamin E: 20% of the DV
- Vitamin K: 11% of the DV
Cranberry juice is known for its ability to protect against urinary tract infections . Though research on this effect has been mixed, a recent review found that drinking cranberry juice lowered the risk of getting a UTI by 32.5% .
This juice is also high in antioxidants, including anthocyanins, flavonols, procyanidins, and vitamins C and E, which may help protect your cells from damage caused by free radicals .
Cranberry juice is high in potassium, antioxidants, and vitamins C and E. It may also help prevent UTIs, though research on this effect is mixed.
According to the OIV, the single largest producer of grapes in the world is Spain, which contributes about 13 percent of the global supply, followed closely by China with 12 percent, France with 11 percent, Italy producing nine percent and Turkey offering six percent. Together, these nations make up just over half of global production.
Fast Facts About Grapes
- The nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions.
- Resveratrol is a key nutrient in grapes that may offer health benefits.
- Grapes are a good source of fiber, potassium, and a range of vitamins and other minerals.
- Grapes are suitable for people with diabetes, as long as they are accounted for in the diet plan.
A diet that is rich in fruits and vegetables has been linked to a reduced risk of various conditions, including heart disease, diabetes, cancer, and obesity.
Like other fruits and vegetables, grapes are a good source of fiber and water.
Antioxidants and other nutrients in grapes may make them particularly healthful, although more research is needed to confirm some of their benefits.
Here are some of the ways in which the nutrients in grapes may boost health.
Amount Of Vitamin C In Grapes
Welcome to the nutritional vitamin c content in 4 different types of grapes, ranging from 4 mg to 1 mg per 100g. The basic type of grapes is Grapes, american type , raw, where the amount of vitamin c in 100g is 4 mg.
The percentage of the recommended daily allowance for vitamin c is based on a 60 mg RDA level for a mature adult.
Also Check: Which Vitamin C Serum Is Good
Selecting And Storing Grapes:
Romano advises shoppers to look for grape bunches with green, pliable stems and plump berries. Ever notice a powdery white coating on your grapes? This is called bloom, a beneficial naturally occurring substance that protects the fruit from moisture and decay Romano explains.
Grapes are best kept refrigerated, and placing them towards the back of the fridge is ideal since that is typically the chilliest spot. Romano recommends keeping grapes unwashed until ready to eat and then rinsing them before serving. “Avoid storing the grapes compressed or squeezed, or near any strong-smelling foods, such as onions.”
Why You Should Add Grapes To Your Diet
Besides the benefits brought about by the vitamins and minerals listed above, the consumption of grapes does have other advantages:
- They could help with weight loss grapes are mainly made up of water and are therefore low in calories, but extremely sweet at the same time thanks to their high sugar content. This is good news if you are trying to lose weight but have a sweet tooth. Rather than eating a bar of candy, you can eat a cup of grapes and ingest only a fraction of the calories.
- They keep your digestive system running smoothly the fiber and high water content of grapes keeps your gut in tip top shape, helping to keep you regular and preventing constipation.
- They might be able to fight Alzheimers disease thanks to the resveratrol they contain.
Recommended Reading: What Vitamins Does The Body Need Daily
Easy To Add To Your Diet
Grapes are delicious, versatile, and easy to incorporate into a healthy diet. Here are a few ways to enjoy them:
- Eat grapes by themselves as a morning or afternoon snack.
- Blend with spinach, cucumber, banana, kale, and mint for a nutrient-rich smoothie.
- Serve on top of your favorite yogurt with crushed nuts and a drizzle of honey.
- Enjoy frozen grapes as a refreshing summer treat.
- Toss chopped grapes on your salad of choice.
- Pair with sliced apples, strawberries, and dark chocolate for a sweet but healthy dessert.
- Drink 100% grape juice.
- Enjoy red wine in moderation.
Grapes are easy to snack on or add to your meals. Grape juice and red wine in moderation may provide benefits as well.
What Kind Of Grapes Should You Eat
Theres a lot of options out there ranging in color from green, white, purple and red and coming with fun names like cotton candy and moon drops. So which ones should you eat?
Whats most important is that you choose an option closest to its natural form, says DiMarino. So instead of drinking grape juice or eating raisins, the original, unprocessed grape is where youll get the most nutrition.
A serving of grapes is about a cup. Consider adding them to smoothies and salads like chicken salad. Try freezing them too for a sweet treat.
You can definitely reap the benefits by having grapes two to three times a week, says DiMarino. Theyre available year-round and can be a great snack.
Also Check: Where Do Vitamins Come From
How To Enjoy Grapes And How To Select And Store The Fruit
When selecting grapes at the store or farmers market, look for bunches that have green, pliable stems and plump, firm berries. Dont worry if they have a white, powdery coating on them. Thats bloom, which offers natural protection against decay. But if they are soft, puckered, or brown in appearance, they are probably heading toward rot or raisin territory.
Store unwashed grapes dry in the refrigerator and then rinse them thoroughly before eating them. Theyll keep on your counter about three to five days, in the refrigerator 5 to 10 days, and in the freezer three to five months. Freezing then brings out the sweetness, and they make a great frozen snack for a hot summer day, or a healthy alternative to juice pops for children .
Are Red Grapes Healthier Than Green Grapes
According to studies, yes. Theres a bigger difference than just color. However, although red grapes have more health benefits, its up to you which grapes you pick.
Most health experts would recommend picking red grapes over green ones due to their larger amounts of phytonutrients. These fruits that begin with R are sweeter and less sour than green ones.
Nonetheless, I cant tell what tastes better for you. Put both green and red grapes to the test and decide for yourself if the taste of red grapes is also superior to green ones.
Have you ever used any superior oil made from grapeseed? Its another healthy grape-based product that you can include in your cooking. Its rich in Omega-6 fatty acids and vitamin E.
You May Like: Which Vitamin Is Good For Face
Grapes Assist With Heart Health
Grapes contain potassium, a mineral that can help your body regulate its heartbeat because it helps control muscle contractions. Your potassium levels have an impact on your nerve signals, which affects your muscles and heart.4
Keeping a regular heartbeat is important to maintaining your bodys blood circulation, which can protect you from heart attacks and strokes. One cup of grapes contains roughly 175 mg of potassium, making it a decent source of this mineral.5
Another way grapes assist your body with heart health is they can help your body maintain its cholesterol levels. In one study, 69 people ate 3 cups of red grapes for 8 weeks, which resulted in lower cholesterol levels compared to the control group.6 Removing excess cholesterol is important for your body to maintain its blood flow while protecting you from blood clots.
Incorporate more grapes into your diet to keep your heart healthy and prevent heart disease, blood clots, and strokes.
May Help Manage Blood Sugar
Technically, grapes are a moderate sugar food providing 15g of carbohydrates per 100g. Because these are naturally occurring sugars as opposed to âfreeâ sugars, when grapes are eaten in their whole form, you donât need to worry about cutting down on them.
Grapes also have a low glycaemic index, which is the measure of how quickly a food raises your blood sugar levels. In addition to this some of the natural compounds in grapes, like resveratrol, appear to have a beneficial effect on blood sugar management.
You May Like: How Much Do B12 Vitamins Cost
May Support Eye Health
The antioxidant compounds in grapes, such as resveratrol as well as two fat-soluble carotenoids called lutein and zeaxanthin are protective against the UV light which can damage the delicate cells of the eye. Lutein and zeaxanthin are especially useful as they appear to protect the macula of the eye from the effects of blue light from devices like mobiles and tablets.
Vitamins And Minerals Found In Grapes
Grapes have many vitamins and minerals that have been found to have positive health effects on the body.
Here is a list of some of the vitamins and minerals that you can get from eating grapes:
- Vitamin C, which can help your body maintain its iron levels. Iron helps your red blood cells transport oxygen throughout the body. Vitamin C can also boost your bodys collagen levels, which can help keep your skin youthful.12
- Vitamin K can prevent blood clots and excessive bleeding. Vitamin K can also help protect your body against heart disease and other blood-related illnesses.16
- Thiamine helps your body turn the food that it eats into energy. This helps keep the nervous system healthy. Your body cannot produce thiamine by itself.17
- Vitamin B6 is a water-soluble vitamin that assists your body with enzyme reactions. It is a large part of our brain health because it plays a role in cognitive development.18
- Potassium is a mineral that helps your body with fluid balance as well as influences our bodys nerve signaling.19
Recommended Reading: What Vitamins Can Help Regulate Periods
Vitamin C Content Of Grapefruit
Both white and red grapefruit are pretty rich in vitamin C. They have approximately 37 mg of vitamin C. Eat half of a grapefruit before the main meal of the day to lose weight. Actually, vitamin C can help burn more body fat!
Finally, have you heard about pomelo? Its the largest citrus fruit, with a yellow peel. Pomelo tastes like grapefruit. It also has a bitter pulp. Pomelo is also a good source of vitamin C. 100 gr contains 61 mg. Thats 80% DV.
Grape Nutrition Facts: Calories Carbohydrates And More
Grapes are nutrition powerhouses. They are packed with vitamin C, a powerful antioxidant that plays key roles in immune system health, connective tissue development, and wound healing. Theyre also a source of vitamin K, which helps with blood clotting and maintaining healthy bones as well as potassium, which is important kidney and heart function, muscle contraction, and nerve signal transmission.
Grapes are also rich in antioxidants, which help protect the bodys cells against oxidative stress, a mechanism linked to cancer, heart disease, and Alzheimers disease. In particular, darker grapes, such as Concord and purple varieties, are especially high in antioxidants. Grapes are the perfect addition to your 1.5 to 2 cups of recommended daily fruit intake, per the U.S. Department of Agricultures MyPlate guidelines.
According to the U.S. Department of Agriculture , these are the nutrition facts for 1 cup of red or green grapes, or 151 grams :
Protein: 1.1 g
Total fat: 0.24 g
Total dietary fiber: 1.4 g
Sugars: 23.4 g
Potassium: 288 milligrams
Vitamin C: 4.8 mg
Vitamin K: 22 micrograms
Also Check: Calcium Citrate With Vitamin D Chewable
It May Benefit Your Immune System
Eating grapefruit regularly may be beneficial for your immune system.
Its prized for its high content of vitamin C, which has antioxidant properties known to protect your cells from harmful bacteria and viruses .
Additionally, several studies have shown vitamin C to be beneficial for helping people recover more quickly from the common cold .
Many other vitamins and minerals found in grapefruit are known to benefit immunity, including vitamin A, which has been shown to help protect against inflammation and several infectious diseases .
Grapefruit also provides small amounts of B vitamins, zinc, copper and iron, which all work together in the body to promote immune system function. They also help maintain the integrity of your skin, which acts as a protective barrier to infection .
Grapefruit may benefit your immune system, as it contains several vitamins and minerals known for their role in preventing infection.
Grapes May Help Lower The Risk Of Type 2 Diabetes
Eating whole grapes may help lower the risk of developing type 2 diabetes. A long-term study of over 190,000 healthy individuals concluded that eating more blueberries, grapes, and apples is significantly associated with a lower risk of developing the condition.
Blueberries, darker grapes, and apples are all rich in the pigment anthocyanin, a flavonoid with antioxidant properties. Additionally, grapes have a medium glycemic load of 11 per serving. Eaten in moderation, they can be part of a healthy diet that can help keep blood sugar under control.
Also Check: Where To Buy Standard Process Vitamins
/6who Wins In The Game Of Calories
For people on a diet, fruits are an important part of the diet. Grapes contain very low calories and are loaded with fibre, which is essential in preventing hunger pangs as it keeps you full for long.
However, raisins carry more calories than grapes. In the process of drying grapes out, there is a concentration of antioxidants and sugar which takes the form of calories. A half-cup of raisins contains approximately 250 calories, while the same serving of grapes contains only 30 calories.
Antioxidant Capacity / Reducing Power
Fig. 2 shows the reducing power of grape methanolic extracts. In this assay, the yellow color of the test solution changes to various shades of green and blue depending on the reducing power of each compound. The presence of reducers causes the conversion of the Fe3+/ferricyanide complex used in this method to the ferrous form. Therefore, by measuring the formation of Perls Prussian blue at 700 nm, we can monitor the Fe2+ concentration a higher absorbance at 700 nm indicates a higher reducing power. The total AC per g of fresh grape varied between 3.69 ± 0.13 mg AAEA in Cardinal 1 and 16.58 ± 0.07 mg AAEA in Gros noir, with intermediate values for the other four varieties: 11.85 ± 0.36, 9.19 ± 0.12, 6.26 ± 0.09 and 5.04 ± 0.23 mg AAEA in Muscat noir, Muscat blanc, Cardinal 2 and Victoria, respectively.
Figure 2. Reducing power of grape methanolic extract. The data are displayed with mean ± standard deviation . Values marked by different letters are significantly different . Reducing power is expressed as mg of ascorbic acid equivalent antioxidant/g of fresh weight.
Recommended Reading: Does Vitamin C Make Your Immune System Stronger
Grapes May Lower Blood Pressure And Boost Heart Health
Although the NMCD notes theres insufficient evidence that grapes can improve heart health and lower blood pressure, research so far suggests there may be promise. For example, a systematic review of randomized, controlled human trials found that a variation of grapes lowered participants systolic blood pressure and heart rate. But the authors wrote that the extract has no effect on cholesterol or diastolic blood pressure. They called for larger studies over a longer period of time to confirm grape seeds contribution to cardiovascular health.
A subsequent review of randomized, controlled human trial published in 2016 saw a beneficial impact on blood pressure, particularly in young and obese adults, and likewise called for larger, long-term studies of the extract.
A 2019 review of 15 studies involving 825 participants suggested that grape seed extract might help lower levels of LDL cholesterol, total cholesterol, triglycerides, and the inflammatory marker C-reactive protein. The individual studies, however, were small in size, which could affect the interpretation of the results.
But of course, none of these studies involved whole grapes, so dont go eating them to improve heart health just yet.
Grapes Nutrition: Health Benefits Of Grapes
1. Boosts Immunity: 2. Antioxidant Fix: 3. Regulates Blood Pressure: 4. Good For The Eyes:
Grapes Nutrition: Grapes contain Lutein and Zeaxanthin, which are carotenoids, known to help
5. Maintain Water Balance Of The Body:6. Anti-Cancer Properties: 7. Heart Health:
Grapes Nutrition: Resveratrol present in grapes are known to have heart protective properties
8. Relief From Pain And Inflammation:
Recommended Reading: Does Vitamin D Help With Memory
Mcg Of Vitamin A In Grapes
This list of 5 types of grapes, is brought to you by www.dietandfitnesstoday.com and ranges from Grapes, american type , raw through to Grapes, canned, thompson seedless, water pack, solids and liquids where all food items are ranked by the content or amount per 100g. The nutritional vitamin a content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much vitamin a in grapes.
The list below gives the total vitamin a content in the 5 items from the general description ‘grapes’ each of which show the vitamin a amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 5 food items shown in the vitamin a chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The corresponding nutritional value for grapes based on our density score out of 100 is shown in the below nutritional density chart.
The corresponding Calories for grapes ranked by the amount of vitamin a per 100g is shown below in the grapes calories chart.