[Video version] Grapes come in black, purple, red and green varieties, and their nutrients are very different

In the fruit family, grapes are very colorful, with four different colors: black, purple, red and green. What color of grapes do you like to eat most? Although they are both grapes, they have different colors and nutrients. In particular, grapes contain the four golden nutrients, including anthocyanins, vitamin A, vitamin B1, and vitamin C. Which color of grapes has the highest content? What should I eat to fight aging? What should I take if I want to lower my blood pressure? Of course, if someone is planning to lose weight, they should pay more attention to who has the highest calories? The following nutritionist will reveal the answer for you.

Fruit stalls in supermarkets or wet markets always display grapes of various colors. There are also many myths about choosing and eating grapes of different colors. For example, some people on the Internet said: "People with anemia must eat black grapes because they are the most blood-enriching", and "Green grapes are a good helper for weight loss because they contain a lot of vitamins that help with weight loss." What is the truth?

There are four colors of grapes: red grapes, purple grapes, green grapes and black grapes, and they are all different!

Nutritionist Gao Minmin said that there are four colors of grapes on the market: red grapes, purple grapes, green grapes, and black grapes. However, although they are all grapes, they are different! Looking at the four main nutrients in grapes, including anthocyanins, vitamin A, vitamin B1, and vitamin C, the amounts contained in these four colors of grapes are different.

(Photo provided by nutritionist Gao Minmin)

【Grapes 4 major nutrients】:

anthocyanin:

Anthocyanins have extremely strong antioxidant properties and are a type of bioflavonoid. They have antioxidant and anti-inflammatory benefits, and help make blood vessels "softer". Anthocyanins are natural blue-purple pigments, so they are mostly found in fruits and vegetables, such as grapes, cherries, eggplants, etc. The health-promoting ingredients of grapes are mainly found between the skin and seeds, mainly polyphenols and anthocyanins. Among the four colors of grapes, the dark purple and black grapes have the highest content of anthocyanins, which can help fight aging.

Vitamin A:

Vitamin A is a fat-soluble vitamin that helps maintain normal vision and the integrity of epithelial mucosa, and also plays an important role in embryonic development. Commonly found in meat, dairy products and fish. Among the four colors of grapes, purple grapes contain the highest amount of vitamin A (24 mg per 100 g).

Among the four colors of grapes, black grapes have a slightly higher vitamin B1 content (0.07 mg per 100 g).

Vitamin B1:

Vitamin B complex is mainly composed of 8 water-soluble vitamins, including: B1, B2, B6, B12, niacin, nicotinic acid, biotin and pantothenic acid. It is the group with the most types and the most functions of all vitamins. It helps to accelerate metabolism in the body, provide energy and enhance physical strength. Vitamin B1 is found in grain germs, pork, whole grains, beans, offal, and fortified grains. Among the four colors of grapes, black grapes have a slightly higher vitamin B1 content (0.07 mg per 100 g).

Vitamin C:

Vitamin C is a powerful antioxidant that boosts the immune system by protecting cells from free radicals and is involved in tissue repair. Vitamin C can also protect skin cells, making the skin elastic and not sagging. Foods containing vitamin C include citrus fruits, kiwi fruit, green peppers and strawberries. Among the four colors of grapes, green grapes have the highest vitamin C content (5.3 mg per 100 g).

Which color of grapes should I eat if I want to lower my blood pressure?

As for, what color of grapes should be eaten to lower blood pressure? Nutritionist Gao Minmin said that green grapes are rich in "potassium". Moderate consumption of green grapes can help lower blood pressure for people with high blood pressure. It can also reduce the occurrence of edema for people who are prone to edema.

Do people with anemia have to eat black grapes to replenish their blood?

Another common myth is: "People with anemia must eat black grapes because they are the best for blood supplement." In fact, the iron content of a grape of any color does not exceed 0.1 mg, which is almost negligible. In addition, plant-based iron is not easy to absorb, so grapes are indeed not a good source of iron. Of course, they are not very beneficial for iron supplementation of blood.

People who want to lose weight should eat green grapes?

There is another saying among the people: "Green grapes are a good helper for weight loss because they contain a lot of vitamins that help with weight loss." Nutritionist Gao Minmin said that in fact, red grapes have the lowest calories among the four colors of grapes, with an average of about 61 calories per 100 grams, while green grapes have the highest calories, about 87 calories. Therefore, for those who intend to lose weight, it would be better to choose red grapes. However, you should not eat too much fruit. 2 to 4 servings a day is appropriate.

Red grapes have the lowest calories among the four colors of grapes, with an average of about 61 calories per 100 grams, while green grapes have the highest calories, about 87 calories.

As the saying goes, "Eat grapes without spitting out the skins." Why is that? And what should we pay attention to when eating grapes? Here are 4 tips for eating grapes that nutritionists remind you of:

【4 tips for eating grapes】:

1. Pay attention to the GI value:

Grapes are fruits with medium to high GI values. It is recommended not to eat more than 10 to 13 grapes (one serving) at a time. Especially those who need to control blood sugar should pay more attention to the amount!

2. Pay attention to potassium content:

Grapes are high in potassium, especially green grapes, which contain about 264 mg of potassium per 100 g. Kidney patients who need to restrict potassium should pay attention to this.

3. Wash before eating:

Grapes cannot be stored for a long time after being washed, as they are easy to spoil and lose nutrients, so first rinse the fruits with water, then cut them off with the stems (do not pull them out forcefully), and then soak them in running water for about 10 minutes before eating.

4. Eat grapes without spitting out the skins

Because antioxidant nutrients including anthocyanins and polyphenols are mainly concentrated in grape skins and seeds, you can eat them as long as you wash the skin.