Grapes (Vitis)
HEARD IT THROUGH THE GRAPEVINE
Did you know … more grapes are grown throughout the world than any other fruit?
What’s the Story?
Grapes range in shape from oval to round, and from seeded to seedless. They may be green, red, amber, purple or blue-black. The skin and seeds of grapes are edible too, although many people believe that chewing the seeds may be harmful—not so! But you should avoid chewing the seeds if you have a medical condition called diverticulitis (pouches in the intestine). Out of literally thousands of different kinds to choose from, only about twenty varieties make up the vast majority of what we consume today. European grapes, North American grapes and French hybrid grapes dominate the market for everything from ready-to-eat table grapes to raisin grapes to wine grapes.
A Serving of Food Lore …
In 6000 B.C., grapes were first cultivated in Caucasia, in the region between the Black and Caspian Seas near northern Iran. Cultivation spread to Asia around 5000 B.C. and from there to Egypt and Phoenicia around two thousand years later. Grapes were used for winemaking during the Greek and Roman times and the fruit’s many uses spread throughout Europe. In the seventeenth century, grapes were planted in the United States at a Spanish mission in New Mexico, and from there they spread to the central valley of California.
Where Are Grapes Grown?
The major producers of grapes today are Italy, Spain, France, Mexico, the United States and Chile. Over 99 per cent of commercially available table grapes produced in the United States come from California.
Why Should I Eat Grapes?
Grapes contain vitamin C and potassium, and a small amount of fibre. Grape seeds contain an abundance of powerful antioxidants. Studies show that the predominant antioxidant, proanthocyanidin, has twenty times greater antioxidant power than vitamin E and fifty times greater than vitamin C. Resveratrol, a key phytonutrient found mainly in the skins of grapes, has anti-inflammatory and anticarcinogenic properties. Grapes are also high in flavonoids. Red grapes contain the carotenoid lycopene, which may help in fighting breast and prostate cancer.
Home Remedies
The juice of green grapes that is combined with water, alum and salt has been reported to lessen the scars of acne when applied to the face. To overcome constipation, consume a smallish bunch of grapes daily.
Throw Me a Lifesaver!
HEART HEALTH: A study using mice fed freeze-dried grape powder found that LDL cholesterol was protected from being converted into the more dangerous type that can lead to heart disease. Researchers found that the flesh extract of grapes was just as protective for the heart as skin extract. Beyond the heart-health importance of resveratrol, found abundantly in grapes, significant concentrations of other antioxidants such as caffeic, caftaric, coumaric, and coutaric acids have been found in the skin and flesh of both red and white grape varieties. Drinking Concord grape juice significantly increased good cholesterol (HDL) and significantly lowered two markers of inflammation in people with stable coronary artery disease.
CANCER: A number of studies have shown a link between grapes and cancer prevention, including the ability to inhibit growth of cancer cells. Specific cancer types that have been tested include breast, colon, stomach, and leukaemia. A rat study found that consumption of Concord grape juice significantly inhibited breast cancer tumour growth.
A cell study using advanced human prostate cancer cells found that treatment with grape seed extract inhibited cell growth and caused them to die. Another study showed that drinking four or more glasses of red wine per week cut the risk of prostate cancer in half.
COGNITIVE FUNCTION: Concord grape juice significantly improved laboratory animals’ short-term memory in a water maze test, as well as coordination, balance and strength.
WEIGHT CONTROL: A study found that grape seed extract may be helpful in limiting absorption and accumulation of dietary fat in cells observed under a microscope.
Tips on Using Grapes
SELECTION AND STORAGE:
• Look for grapes that are intact, plump and free of wrinkles.
• Red grapes should be mostly red, green grapes should have a slight yellowish hue, and blue-black and purple grapes should be deep in colour.
• Wrap unwashed grapes in a paper towel, place in a plastic bag and put in the refrigerator for longer storage.
• Grapes will keep fresh for several days at room temperature.
PREPARATION AND SUGGESTED USES:
• Wash with cold water right before use and pat dry.
• Use scissors to cut small clusters from the stem, which prevents the stem from drying out and keeps remaining grapes fresher.
• Add grapes to your fruit or mixed green, chicken or tuna salad.
• Freeze grapes for a refreshing snack.
by Sharon Grotto
Servings: 6 • Prep Time: 10 minutes
This recipe contains eight powerhouse foods.
INGREDIENTS:
4½oz/110g red grapes, quartered
2 tins tuna or chicken, drained
2oz/50g celery, chopped coarse
2oz/50g red onion, chopped coarse
1 teaspoon dill, chopped fine
2floz/60ml canola oil (rape seed oil) mayonnaise
½ teaspoon black pepper
2 teaspoons honey
1 teaspoon fresh lemon juice
¼ teaspoon toasted sesame oil (optional)
½ teaspoon dry mustard powder
6 whole-wheat tortillas
DIRECTIONS:
Combine all ingredients and mix well. Spread some of the salad in a whole-wheat tortilla. Garnish with lettuce and tomato, hold together with a cocktail stick, and serve.
BREAK IT DOWN …
Calories: 190; Total fat: 4.5g; Saturated fat: 0g; Cholesterol: 20mg; Sodium: 460mg; Total carbs: 26g; Fibre: 2g; Sugar: 4g; Protein: 18g.