Nutritional breakdown of grapes
The average serving size for grapes is about one cup, or 32 grapes. As a useful measure, you can use the size of your fist to estimate the proper portion size for grapes.
One cup of red or green grapes contains 104 calories, 1.09 grams of protein, 0.24 grams of fat, 1.4 grams of fiber, 4.8 milligrams of vitamin C, 10 micrograms of vitamin A, 288 milligrams of potassium, 0.54 milligrams of iron and 3 micrograms of folate.3
Grapes are high in water content and good for hydration. High water-content fruits and vegetables are nutrient dense, meaning they provide a large amount of essential nutrients while containing few calories. Grapes contain 70 milliliters of fluid per cup.2
Grapes are high in antioxidants important for eye health such as lutein and zeaxanthin, and red grapes contain the phytochemical resveratrol in their skins, the antioxidant synonymous with wine known to lend protection from several chronic diseases and conditions. Grapes also boast the power of the flavonoids myricetin and quercetin which help the body to counter-act harmful free radical formation.
One cup of red or green grapes contains 104 calories, 1.09 grams of protein, 0.24 grams of fat, 1.4 grams of fiber, 4.8 milligrams of vitamin C, 10 micrograms of vitamin A, 288 milligrams of potassium, 0.54 milligrams of iron and 3 micrograms of folate.3
Grapes are high in water content and good for hydration. High water-content fruits and vegetables are nutrient dense, meaning they provide a large amount of essential nutrients while containing few calories. Grapes contain 70 milliliters of fluid per cup.2
Grapes are high in antioxidants important for eye health such as lutein and zeaxanthin, and red grapes contain the phytochemical resveratrol in their skins, the antioxidant synonymous with wine known to lend protection from several chronic diseases and conditions. Grapes also boast the power of the flavonoids myricetin and quercetin which help the body to counter-act harmful free radical formation.
Possible health benefits of consuming grapes
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of heart disease, diabetes, cancer and other conditions. Many studies have shown that increasing consumption of plant foods like grapes decreases the risk of obesity and overall mortality. Grapes also have some special components that make them even more essential to our health, giving them "super food" status and reducing the risk of the following conditions:
Cancer: Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.1
The resveratrol found in red wine famous for heart health is a type of polyphenol found in the skins of red grapes.
Heart Disease: The flavonoid quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol in animal studies. Quercetin may have the additional bonus of anti-cancer effects; however more studies are needed using human subjects before these results can be confirmed.6
The high polyphenol content in grapes may also reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.
The fiber and potassium in grapes also support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee.5
In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).5
High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.5
High Blood Pressure: As noted above, potassium has many benefits for the body. It may be that a low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake.4 Because of their high potassium content, grapes are recommended to those with high blood pressure to help negate the effects of sodium in the body.
According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation for potassium.5
Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.5
Constipation: Eating foods that are high in water content like grapes, watermelon and cantaloupe can help to keep you hydrated and your bowel movements regular. Grapes also contain fiber, which is essential for minimizing constipation.
Allergies: Because of the anti-inflammatory effects of quercetin, consuming grapes may help to alleviate symptoms of allergies including runny nose, watery eyes and hives. There have been no human studies done to prove this theory.6
Diabetic neuropathy and retinopathy: A few studies have shown promise that resveratrol can protect against diabetic neuropathy and retinopathy, conditions caused by poorly controlled diabetes where vision is severely affected. One study in which diabetic rats were treated with resveratrol for two weeks found that it reduced the effects of neural changes and damage associated with diabetic neuropathy.
Researchers have also found resveratrol to be beneficial for treating Alzheimer's disease, relieving hot flashes and mood swings associated with menopause and improving blood glucose control, however large studies using human subjects are still needed to confirm these findings.
Cancer: Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.1
The resveratrol found in red wine famous for heart health is a type of polyphenol found in the skins of red grapes.
Heart Disease: The flavonoid quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol in animal studies. Quercetin may have the additional bonus of anti-cancer effects; however more studies are needed using human subjects before these results can be confirmed.6
The high polyphenol content in grapes may also reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.
The fiber and potassium in grapes also support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee.5
In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).5
High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.5
High Blood Pressure: As noted above, potassium has many benefits for the body. It may be that a low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake.4 Because of their high potassium content, grapes are recommended to those with high blood pressure to help negate the effects of sodium in the body.
According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation for potassium.5
Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.5
Constipation: Eating foods that are high in water content like grapes, watermelon and cantaloupe can help to keep you hydrated and your bowel movements regular. Grapes also contain fiber, which is essential for minimizing constipation.
Allergies: Because of the anti-inflammatory effects of quercetin, consuming grapes may help to alleviate symptoms of allergies including runny nose, watery eyes and hives. There have been no human studies done to prove this theory.6
Diabetic neuropathy and retinopathy: A few studies have shown promise that resveratrol can protect against diabetic neuropathy and retinopathy, conditions caused by poorly controlled diabetes where vision is severely affected. One study in which diabetic rats were treated with resveratrol for two weeks found that it reduced the effects of neural changes and damage associated with diabetic neuropathy.
Researchers have also found resveratrol to be beneficial for treating Alzheimer's disease, relieving hot flashes and mood swings associated with menopause and improving blood glucose control, however large studies using human subjects are still needed to confirm these findings.
Nutritional breakdown of tomatoes
One medium tomato (approximately 123 grams) provides 22 calories, 0 grams of fat, 5 grams of carbohydrate (including 1 gram of fiber and 3 grams of sugar) and 1 gram of protein. Tomatoes are a rich source of vitamins A and C and folic acid. Tomatoes contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein.Alpha-lipoic acid helps the body to convert glucose into energy. Some evidence suggests that alpha-lipoic acid can aid in blood glucose control, improve vasodilation and protect against retinopathy in diabetic patients and may even help preserve brain and nerve tissue.
Lycopene is the antioxidant that gives tomatoes their rich red color. Tomatoes account for 80 percent of lycopene consumption.
Choline is an important nutrient found in tomatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Lycopene is the antioxidant that gives tomatoes their rich red color. Tomatoes account for 80 percent of lycopene consumption.
Choline is an important nutrient found in tomatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Possible health benefits of consuming tomatoes
The benefits of consuming fruits and vegetables of all kinds, including tomatoes, are infinite. As plant food consumption goes up, the risk of heart disease, diabetes, and cancer goes down. High fruit and vegetable intake is also associated with healthy skin and hair, increased energy and lower weight. Increasing consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.
Cancer: As an excellent source of the strong antioxidant vitamin C and other antioxidants, tomatoes can help combat the formation of free radicals known to cause cancer.
Prostate Cancer: Lycopene has been linked with prostate cancer prevention in several studies.7 According to John Erdman, Ph.D., Professor Emeritus of the department of food science and human nutrition at the University of Illinois, "There's very good, strong, epidemiological support for increased consumption of tomato products and lower incidence of prostate cancer."7
Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition.
Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population. High fiber intakes from fruits and vegetables are associated with a lowered risk of colorectal cancer.
According to the American Cancer Society, some studies have shown that people who have diets rich in tomatoes may have a lower risk of certain types of cancer, especially cancers of the prostate, lung, and stomach. Further human-based research is needed to find out what role lycopene might play in the prevention or treatment of cancer.
Blood pressure: Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of U.S. adults meet the daily 4700 mg recommendation.3
Also of note, a high potassium intake is associated with a 20 percent decreased risk of dying from all causes.3
Heart health: The fiber, potassium, vitamin C and choline content in tomatoes all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.
In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).3
High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.
Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of cherry tomatoes provides about 2 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.
Skin: Collagen, the skins support system, is reliant on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke, smooth wrinkles and improve overall skin texture.
Constipation: Eating foods that are high in water content and fiber like tomatoes can help to keep you hydrated and your bowel movements regular. Fiber is essential for minimizing constipation and adding bulk to the stool.
Pregnancy: Adequate folic acid intake is essential for pregnant women to protect against neural tube defects in infants.
Depression: The folic acid in tomatoes may also help with depression by preventing an excess of homocysteine from forming in the body, which can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.
Cancer: As an excellent source of the strong antioxidant vitamin C and other antioxidants, tomatoes can help combat the formation of free radicals known to cause cancer.
Prostate Cancer: Lycopene has been linked with prostate cancer prevention in several studies.7 According to John Erdman, Ph.D., Professor Emeritus of the department of food science and human nutrition at the University of Illinois, "There's very good, strong, epidemiological support for increased consumption of tomato products and lower incidence of prostate cancer."7
Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition.
Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population. High fiber intakes from fruits and vegetables are associated with a lowered risk of colorectal cancer.
According to the American Cancer Society, some studies have shown that people who have diets rich in tomatoes may have a lower risk of certain types of cancer, especially cancers of the prostate, lung, and stomach. Further human-based research is needed to find out what role lycopene might play in the prevention or treatment of cancer.
Blood pressure: Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of U.S. adults meet the daily 4700 mg recommendation.3
Also of note, a high potassium intake is associated with a 20 percent decreased risk of dying from all causes.3
Heart health: The fiber, potassium, vitamin C and choline content in tomatoes all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.
In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).3
High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.
Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of cherry tomatoes provides about 2 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.
Skin: Collagen, the skins support system, is reliant on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke, smooth wrinkles and improve overall skin texture.
Constipation: Eating foods that are high in water content and fiber like tomatoes can help to keep you hydrated and your bowel movements regular. Fiber is essential for minimizing constipation and adding bulk to the stool.
Pregnancy: Adequate folic acid intake is essential for pregnant women to protect against neural tube defects in infants.
Depression: The folic acid in tomatoes may also help with depression by preventing an excess of homocysteine from forming in the body, which can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.
Nutritional Breakdown of Carrots
According to the United States Department of Agriculture, one medium carrot or ½ cup of chopped carrots is considered a serving size. One serving size of carrots provides 25 calories, 6 grams of carbohydrate, 3 grams of sugars and 1 gram of protein.Carrots are an excellent source of vitamin A, providing 210% of the average adult's needs for the day. They also provide 6% of vitamin C needs, 2% of calcium needs and 2% of iron needs per serving.
It is the antioxidant beta-carotene that gives carrots their bright orange color. Beta-carotene is absorbed in the intestine and converted into vitamin A during digestion.
Carrots also contain fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E and zinc.
Farmer's markets and some specialty stores carry carrots in a range of colors - like purple, yellow, and red - that contain a variety of antioxidants lending them their color (such as anthocyanin in purple carrots and lycopene in red carrots).
It is the antioxidant beta-carotene that gives carrots their bright orange color. Beta-carotene is absorbed in the intestine and converted into vitamin A during digestion.
Carrots also contain fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E and zinc.
Farmer's markets and some specialty stores carry carrots in a range of colors - like purple, yellow, and red - that contain a variety of antioxidants lending them their color (such as anthocyanin in purple carrots and lycopene in red carrots).
Possible Health Benefits of Carrots
An overwhelming body of evidence exists suggesting that increased intake of antioxidant-rich fruits and vegetables reduce cancer and cardiovascular disease risks, carrots included.
Cancer: A variety of dietary carotenoids have been shown to have anti-cancer effects due to their antioxidant power in reducing free radicals in the body.
Lung Cancer: One study found that current smokers who did not consume carrots had three times the risk of developing lung cancer compared with those who ate carrots more than once a week.2
Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population.3
Leukemia: Carrot juice extract was shown to kill leukemia cells and inhibit their progression in a 2011 study.4
Prostate Cancer: Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition.5
Vision: According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.6
Studies have shown that it is unlikely that most people will experience any significant positive changes in their vision from eating carrots unless they have an existing vitamin A deficiency, which is common in developing countries.
So where did all the hype surrounding carrots and vision come from? During World War II, the British Royal Air Force started an advertising campaign claiming that the secret to their fighter pilots clear, sharp vision was carrots. Realistically, the fighter pilot's accuracy was due to a new radar system the British wanted to keep secret from the Germans, but the rumor spread and remains popular today.
Other possible benefits: The antioxidants and phytochemicals in carrots may also help with blood sugar regulation, delay the effects of aging, and improve immune function.
Cancer: A variety of dietary carotenoids have been shown to have anti-cancer effects due to their antioxidant power in reducing free radicals in the body.
Lung Cancer: One study found that current smokers who did not consume carrots had three times the risk of developing lung cancer compared with those who ate carrots more than once a week.2
Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population.3
Leukemia: Carrot juice extract was shown to kill leukemia cells and inhibit their progression in a 2011 study.4
Prostate Cancer: Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition.5
Vision: According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.6
Studies have shown that it is unlikely that most people will experience any significant positive changes in their vision from eating carrots unless they have an existing vitamin A deficiency, which is common in developing countries.
So where did all the hype surrounding carrots and vision come from? During World War II, the British Royal Air Force started an advertising campaign claiming that the secret to their fighter pilots clear, sharp vision was carrots. Realistically, the fighter pilot's accuracy was due to a new radar system the British wanted to keep secret from the Germans, but the rumor spread and remains popular today.
Other possible benefits: The antioxidants and phytochemicals in carrots may also help with blood sugar regulation, delay the effects of aging, and improve immune function.
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