World’s most produced fruit, Grapes ‘Angoor’, traces its history to as far back the civilisation and are grown all across the world. Main ingredient in wine making, grape berry is also an integral part of everyday diet due to its distinct taste, flavour and the health benefits it offers.
Grapes known as Angoor in Hindi are tiny round or oval fruits. They have a semi-translucent sweet flesh which is encased by a smooth skin. The skin and the flesh both are edible. Some grapes have edible seeds while others are seedless. There are different varieties and colours of grapes available such as red, green, blue, black, and purple.
Nutritional facts of Grapes
Grapes contain high water content and antioxidants, such as lutein and zeaxanthin. Flavonoids such as myricetin and quercetin are also found in grapes.
As per the United States Department of Agriculture (USDA) National Nutrient Database, one cup of green or red grapes weighing approximately 151 gm contains 104 kcal, 1.09 gm of proteins, 1.4 gm of fiber, 27.33 gm of carbohydrates, 0.24 gm of fat, 0.54 mg of iron, 15 mg of calcium, 288 mg of potassium, 3 mg of sodium, 11 mg of magnesium, 30 mg of phosphorous, 0.11 mg of zinc, 4.8 mg of vitamin C, 3 mcg of folate, and 22 mcg of vitamin K.
Potential Health Benefits of Grapes (Angoor)
1/5. Delays ageing
The resveratrol content of grapes controls the aging process. Resveratrol maintains skin health.
2/5. Supports heart health
1. The flavonoids and resveratol in grapes possess heart disease prevention properties.
2. The antioxidants such as polyphenols, flavonoids, and resveratrol present in grapes help in decreasing high cholesterol, blood clots, heart-related diseases, and high blood pressure.
3. Quercetin and resveratrol decrease the risk of atherosclerosis and protects against the damage caused by “bad” cholesterol.
4. The potassium and fiber content of grapes supports heart health. High potassium intake reduces the chances of stroke. Potassium maintains healthy blood pressure levels.
3/5. Supports immunity
The vitamin C and A content of grapes play a vital role in supporting the immune system through their natural anti-microbial properties.
4/5. Boosts bone health
1. Several nutrients such as magnesium, calcium, phosphorus, manganese, potassium, and vitamin K present in grapes are vital for bone health.
2. The resveratrol content of grapes enhances bone density.
3. Grapes offer enhanced bone absorption and retention of calcium.
4. Grapes are high on antioxidants which help in enhancing the mobility and flexibility of joints.
5/5. Other possible benefits…
Grapes produce several health benefits, apart from the health benefits mentioned above, it also produces few more such as protects against cancers, decreases blood sugar levels, protects against diabetes, promotes eye health, improves memory, attention and mood, slows down ageing and promotes longevity, prevents chronic diseases by decreasing inflammation, boosts skin health, prevents kidney disorders, improves eyesight, improves brain power, prevents cataract, cures asthma, prevents dehydration, boosts memory, prevents metabolic syndrome, and enhances a good night’s sleep.
Probably the most antioxidant rich fruit berry, daily intake of grapes is said to work against cancer, heart disease and diabetes.
How to incorporate Grapes into the Diet?
Grapes can be easily incorporated into a healthy diet. It is consumed in the fresh form. Some of the ways by which pomegranate you can enjoy grapes are as follows:-
- As a snack.
- As a fruit cocktail.
- As juice or smoothie.
- As jelly, jam, and wine.
- In vegetable or fruit or chicken salads.
How to prepare Angoor Rabdi?
Take 5 cups of full cream milk and bring it to a boil in a wide, heavy-based pan.
Add ½ cup sugar and 4-5 elaichi and simmer it over low heat.
Cook till the volume of milk becomes 1/3. When done, the color shall change to beigeish cream. Switch off the heat.
When cool, mix 1 cup of grapes and transfer it to a serving dish.
Garnish with 12-15 blanched and shredded almonds and 2 tbsp blanched and shredded pistachio; chill and serve.