Berries – one of the sweetest berries, so they are often mistakenly thought of as having no value at all. However, as the autumn grape season kicks off, Dr Edita Gavelien, a health nutrition consultant and dietitian, is dispelling this myth by saying that grapes have antioxidant properties, are an excellent source of vitamins and some people can even eat them on the skins, which can help to improve their bowel function.

Grapes are rich in antioxidants

According to Dr. Edita Gavelienė, Healthy Eating Consultant at Rimi, grapes are rich in vitamins and various antioxidants. Their content depends on the grape variety, the storage and harvesting conditions of the grapes, and environmental factors. 

„Grapes are identified as a berry with a number of vitamins that are essential for the human body. They are rich in B vitamins, thiamin, riboflavin, vitamins C and K, and some vitamin E. They are also rich in minerals such as copper, potassium and manganese. But one of the greatest benefits of grapes – the antioxidants they contain. Depending on the type of grape, the content of certain antioxidants can vary. For example, the skins of red grapes contain a very active antioxidant – resveratrol, which has anti-inflammatory and heart-healthy properties. The antioxidants in grapes are thought to reduce the risk of Alzheimer's disease and have anti-cancer properties," says Dr. E. Gavelienė.

According to the dietician, grapes could be part of the diet due to their antioxidant properties: „Children and adults should diversify the amount of fruit and berries they eat daily. The total daily intake of fruits and berries is 200– 300 grams, and grapes could be part of this.

Even pips can be eaten

A dietitian says that grapes are a sweeter berry, so there is often a myth in the public mind that they are only rich in carbohydrates, which are best avoided. 

„While grapes are indeed one of the berries that are high in fast-absorbing carbohydrates, the benefits outweigh this. On the other hand, grapes' natural carbohydrate – fructose – is an excellent source of energy. Unripe grapes do not have a high glycaemic index, so even diabetics can enjoy a handful of grapes now and then. However, this rule does not apply to grape juice, which has a high glycaemic index," reminds Dr. E. Gavelienė.

The grape seeds are often used to make various extracts for beauty treatments, and the seeds – are used to press oil.  According to Dr. E. Gavelienė, some people can eat grape seeds: „Although grape seeds are classified as an indigestible part of the berry, they can be beneficial when they are introduced into the intestine – they can help to improve the activity of the bowel and improve the motor activity. However, people suffering from acute bloating should be more careful about eating grapes with pits, as their presence in the intestine can only aggravate it. In addition, pitted grapes are not recommended for people with intestinal diseases such as diverticulosis.“

RECEPT

Vegrape salad with duck, sprouted wheat and chicory leaves

For the dish you will need: 

300 g seedless grapes;

1 piece of chicory;

75 g spinach;

150 g sprouted wheat;

15 g butter;

1 tbsp. olive oil;

1 piece of duck breast;

15 g roasted hazelnuts.

For the sauce:

1 tbsp balsamic vinegar

4 tbsp extra virgin olive oil. 

Manufacturing process: 

In a bowl, add the separated chicory leaves, spinach, sprouted wheat, grapes, nuts (if not roasted, fry beforehand).
Heat the butter and oil in a frying pan. Place the duck breast skin side down and fry until nicely browned. Turn over and fry for a further 2 minutes. Preheat the oven to 190°C and cook the duck breast for 5-7 minutes. Slice the roasted breast into slices.
Make the sauce: add the balsamic vinegar and olive oil to a bowl and stir. Arrange the lettuce and duck on a plate and pour the dressing over them.

Happy Easter!