Grapes are one of the world’s oldest and most popular cultivated fruits. They are a handy treat to be consumed during breakfast or as a part of a recipe such as fruit salad. Perhaps the most well-known use of grapes is in making wine, both red and white. But the non-drinkers can rejoice too, as the amount of minerals and vitamins in grapes is great in number and so are their health benefits.
What Vitamins Do Grapes Have?
Let’s look at the key vitamins in grapes and how each of these nutrients is beneficial to our body.
| Vitamin | Health Benefit | Amount found in 151g of grapes |
|---|---|---|
| Vitamin A | Beta carotene helps us improve our eyesight and keep our vision stronger and sharper for years to come. Apart from this, there are many other benefits of vitamin A, such as immunity building, bone development, and more. Grapes have some amounts of retinol activity equivalent and beta carotene along with lutein and zeaxanthin. | A 151g serving of grapes will have about 4.5mcg of retinol activity equivalent and about 58.9mcg of beta carotene. Please note: No fruit or vegetable source will ever have a direct form of retinol; it is beta carotene that is converted into retinol by our body. Retinol activity equivalent is basically a measure—our body’s capacity to convert these carotenoids into retinol. |
| Vitamin K | Vitamin K helps in building strong bones and is also a key component that synthesizes the proteins required for blood coagulation—its deficiency can lead to osteoporosis or excessive blood loss in cases of injury. | Grapes are a rich source of vitamin K. Each cup or 151g of grapes packs about 22mcg of vitamin K. |
| Vitamin B family | B1 is needed in the production of adenosine triphosphate, the primary compound our cells use for energy. The lack of B1 may increase the risk of cataracts in some individuals. B6, along with other vitamins of the B family, helps generate neurotransmitters like serotonin. It also helps metabolize fats, proteins, and carbs in our diet. B6 is known to lower the risk of depression, heart disease, and rheumatoid arthritis based on a study conducted at the University of Maryland Medical Center. Riboflavin or B2—another vitamin B member—is needed to support the nervous system and synthesize red blood cells. It is also known to prevent free radical compounds from damaging the body’s DNA or cellular tissues. B3, also known as niacin, is known to improve the “good” cholesterol levels. It may, however, induce insulin resistance and hence should be taken in limited quantities. B5 or pantothenic acid is an essential ingredient to help our body convert food into energy. It helps to turn carbohydrates into glucose, which is the fuel that gives us energy. Folic acid or folate (B9)—another B vitamin—is important as it plays a crucial role in preventing neural tube defects in infants and also helps improve general health. Too much of it, however, is not recommended. |
Grapes are known to have an entire family of vitamin B in the form of B1, B2, B3, B5, B6 and B9. B1 is 0.1 mg B6 is 0.1mg. Riboflavin is 0.1mg. Niacin is 0.3mg. Folate is 3mcg. Pantothenic acid is 0.1mg |
| Vitamin C | Our body is not capable of creating vitamin C, also known as ascorbic acid. It must be taken from outside sources. Vitamin C is known to aid in the reduction of cardiovascular disease risk and coronary heart disease and also functions as an antioxidant. | Grapes contain a good amount of vitamin C and a cup or 151g of grapes packs a good 16.3mg of vitamin C. |
| Vitamin E | A group of fat-soluble compounds with antioxidant properties is known as vitamin E. They are further broken down into alpha, beta, gamma, and delta tocopherols. Of these, only the alpha tocopherol is recognized to be useful for humans. The antioxidant properties protect us from the damage caused due to free radicals and is known to help prevent cardiovascular diseases and even cancer. More research is required in this area. The amount of vitamin E found in grapes may be considered negligible. | A cup of grapes (151g) contains 0.3 mg of alpha tocopherol and 0.1 mg of gamma tocopherol. |
Grapes have so many essential vitamins and daily consumption of a cup of grapes can help meet a good amount of our daily requirements of vitamins.
Minerals Found in Grapes
Not only rich in vitamins, grapes also pack a punch when it comes to minerals such as copper, potassium, manganese, and iron; these are found in good quantities. In addition, grapes also contain calcium, phosphorus, magnesium, and zinc in trace amounts.
A cup of grapes will give about 0.192 mg of copper that our body needs in small amounts but is essential in energy metabolism, iron absorption, nervous system health, and red blood cell synthesis. A lack of copper in the diet can lead to anemia and also increase the risk of osteoporosis.
Potassium:
Potassium found in a cup of grapes is about 0.1 mg and supplies our body with six percent of the daily value.
It is known to help with growth, repair, and maintenance of bones along with calcium and other necessary ingredients.
Iron:
This particular nutrient is available in a cup of grapes in the amount of 0.54 mg and helps synthesize red blood cells and adenosine triphosphate (ATP), a nucleotide coenzyme. Again, this is the main molecule that cells use as their source of energy.
People who lack the required amount of iron in their diet are likely to develop anemia and may also be at risk of having ADHD or attention deficit hyperactivity disorder.
Conclusion on Nutrients in Grapes
In conclusion, grapes are an easily available and affordable fruit that offers decent amounts of essential vitamins and minerals that helps us maintain our health and lead an active lifestyle. Consuming a cup of fresh grapes in the morning can be the perfect start to the day.
Related:
Sources:
“Grapes, red or green (European type, such as Thompson seedless), raw”; http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1920/2, last accessed August 31, 2017
Michelle Kerns, “What Vitamins Do Grapes Contain?” October 21, 2013; http://www.livestrong.com/article/247614-what-vitamins-do-grapes-contain/, last accessed August 31, 2017
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“Vitamin B3 (Niacin)”; https://examine.com/supplements/vitamin-b3/, last accessed August 31, 2017
Alina Bradford, “What is Vitamin B5 (Pantothenic Acid)?” July 23, 2015; https://www.livescience.com/51640-b5-pantothenic-acid.html, last accessed August 31, 2017
“Folic Acid”; https://examine.com/supplements/folic-acid/, last accessed August 31, 2017
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“National Institute of Health” Vitamin E; https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/, last accessed August 31, 2017
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
“How Much Minerals Do Grapes Have?” http://healthyeating.sfgate.com/much-minerals-grapes-have-4900.html, last accessed August 31, 2017
