Grape, nutritious and antioxidant

The grape is a sweet fruit with energy, laxative and antioxidant properties. We must bear in mind that there are multiple varieties of grape and each one of them presents different nutritional and organolopeic characteristics (those that we perceive through the sense organs). In addition, the grape is the typical fruit of Christmas. The celebration of taking 12 grapes accompanying the 12 chimes at the end of the year is due to the fact that one year of overproduction, early 19th century, This form of celebration was promoted to take advantage of the surpluses of the harvest.

Sweet and nutritious

The grape is a fruit rich in sugars, which gives it both its sweet taste and a higher energy value than most fruits. The grape is composed mainly of water and digestible sugars, mainly. In addition, it contains minerals, including potassium, a fundamental element for regulating the contraction of the heart muscle. It also provides us with vitamins, among which the.

Folic acid has functions of great importance in neuronal development, and intervenes in the maturation of red blood cells, so it is important at any stage but especially in the first months of pregnancy. Vitamin B6 participates in the synthesis of neurotransmitters and in the metabolism of carbohydrates and amino acids.

Laxative and antioxidant

Grapes are also rich in fiber, which provides a mild laxative effect, and in other components called phenolic compounds, which have antioxidant properties. These are anthocyanins, tannins and, which are not present in all grape varieties or in the same proportions.

And, despite the fact that the general composition of the grape is this, we must take into account that there are multiple varieties and depending on which it is, it will concentrate more or less sugar, fiber, etc. And the same happens with phenolic compounds: while anthocyanins are responsible for the reddish and purplish color of black grapes and we do not find them in white grape varieties, tannins are the compounds that provide the sensation of astringency that we notice when take white grape with skin.

How to take the grape

The grape can be eaten fresh, mainly for dessert, in fruit salads, on skewers, etc. but also combined with salty foods (grapes are a delicious combination with cheese, mainly cured or semi-cured).

We can also find it in the form of juice, combined with other fruits or even in milkshakes with milk or in pure grape juice (the must). If in the process of making the drink the grapes are fermented, we obtain white, pink, red ... depending on the variety of grape and the process used. Finally, we also find them dried in the shape of raisins: currants, tiny, dark, very aromatic and without seeds; or sultanas raisins, larger and lighter, widely used in confectionery.

Who is it good for and who is not?

The grape is an easy to consume, nutritious, tasty and digestive fruit that in principle can be suitable at any time and for anyone. Of course, as always, we must take into account some caveats.

It is convenient for ...

• People with significant physical activity. Athletes, children and anyone who has a frequent activity can benefit from a fruit that in a small volume and in a comfortable way provides us with a good supply of sugars. In the case of athletes who undergo endurance tests, expeditions, etc. It will be appropriate for them to take advantage of the concentrated and nutritional value that raisins offer us with little weight and volume, and with easy conservation.
• Promote intestinal transit. Its fiber and water content contributes to favor evacuation and helps to combat the If they are taken for this reason it is preferable to wash them well and consume them with skin and seeds.
• Pregnant women and children. The needs for folic acid or folates are higher in these population groups since folates are involved in processes of cell division and multiplication.
• Increase diuresis and, with it, waste products. Grapes promote diuresis, which can be positive for eliminating uric acid and its salts, something beneficial in people who suffer from hyperuricemia or kidney stones (except in the case of oxalate stones, as black grapes contain oxalic acid) and fluid retention.
• People who require more amounts of potassium. The intake of diuretics and vomiting cause greater losses of potassium. To recover the levels of this mineral, it is recommended to eat fruits and vegetables, especially grapes (better black), an important source of potassium.
• Prevent different pathologies. The antioxidant content of the grape provides effects such as the reduction of platelet aggregation, vasodilation, the inhibition of cholesterol oxidation, the blocking or reduction of tumor growth, etc. That is, a series of benefits at the circulatory level and cellular deterioration that have a preventive effect against cardiovascular and even cancer and tumor diseases.

It is not convenient in case of ...

• and / or potassium-controlled diets. In cases where it is necessary to carry out a controlled potassium diet, we must limit the intake of grapes as it is a food rich in this element. Potassium control is especially necessary in kidney diseases.
• People who are overweight or obese. Grapes are one of the fruits with the highest contribution of sugars, so, although it is not forbidden by any means, it is better to choose another less sugary type of fruit and leave the grape for specific moments.
• Kidney stones from oxalate. Black grapes are classified within foods rich in oxalates, so they should be avoided in case of suffering from kidney stones formed by oxalates. In green grapes the content is much lower.
• People with a tendency to suffer. Sometimes a higher incidence of migraine in prone people has been associated with the consumption of certain foods rich in tannins and other phenolic compounds such as grapes, especially the redder varieties.

Buying and conservation advice

The freshness of the grape is observed when the cluster is firm, with smooth fruits of a similar color and size, with the absence of withered or moldy fruits. In addition, the black or reddish varieties should not have green spots. An effective check is to shake the bunch slightly: if some grains are detached, it means that it is overripe.

The grape keeps well if the bunches are hung upside down so that the grains are separated and do not touch. We can also use special cellophane bags for their conservation. They also keep well in the refrigerator, up to about 15 days, but we must bear in mind that the aroma and flavor of the food is less cold so it is advisable to remove it from the refrigerator about an hour before to warm it up.

Remember that they exist many grape varieties, among which we can find nutritional differences. For example, grapes grown in cold climates tend to be less sugary than those grown in hot, dry climates.

The recipe: fresh fruit skewer

Ingredients:

• Peach
• Black and white grapes
• Toad skin melon and cantaloupe
• Banana and / or apple
• Watermelon
• Skewers
• Optional: dark chocolate.

preparation:

Actually the fruits to be used can be many, and we must choose them according to the season, the color, the texture, the juiciness and, of course, to the taste of the consumer. First we must wash the fruit that we are not going to peel well and let it drain. Then we peel the rest of the fruit. We chop so that there are pieces of similar size and appetizing appearance. Finally, playing with the colors, we are assembling the skewers. Five pieces per skewer can be a good measure:

• Strawberry, peach, black grape bean, Piel de Sapo melon and watermelon.
• Watermelon, green grapefruit, cantaloupe, cherry, apple or banana.

Note: If we do not mind increasing the caloric content of the dessert, we can melt a chocolate bar and with all the skewers placed on a tray, draw chocolate threads that will solidify on the fruit.

Mercè Gonzalo

Diploma in Human Nutrition and Dietetics