Grapes have been cultivated for thousands of years and have been revered by several ancient civilizations for their use in winemaking.

There are many types of grapes including green, red, black, yellow and pink. They grow in clusters and come in seeded and seedless varieties.

Grapes are grown in temperate climates across the world, including Southern Europe, Africa, Australia and North and South America. The majority of grapes grown in the US are from California.

Grapes offer a wealth of health benefits due to their high nutrient and antioxidant contents.

Grapes are high in several important nutrients.

One cup (151 grams) of red or green grapes contains the following nutrients (1):

One cup (151 grams) of grapes provides more than a quarter of the RDI for vitamin K, a fat-soluble vitamin vital for blood clotting and healthy bones (2).

They’re also a good source of vitamin C, an essential nutrient and powerful antioxidant necessary for connective tissue health (3).

Antioxidants are compounds found in plants, for example. They help repair the damage to your cells caused by free radicals, which are harmful molecules that cause oxidative stress.

Oxidative stress has been associated with several chronic diseases including diabetes, cancer and heart disease (4).

Grapes are high in a number of powerful antioxidant compounds. In fact, over 1,600 beneficial plant compounds have been identified in this fruit (5, 6).

The highest concentration of antioxidants is found in the skin and seeds. For this reason, most of the research on grapes has been done using seed or skin extracts (7).

Red grapes contain higher numbers of antioxidants due to the anthocyanins that give them their color (5).

The antioxidants in grapes remain present even after fermentation, which is why red wine is also high in these compounds (8).

One of the antioxidants in this fruit is resveratrol, which is classified as a polyphenol.

Numerous studies have been performed on its benefits, showing that resveratrol protects against heart disease, lowers blood sugar and protects against the development of cancer (9).

Grapes also contain vitamin C, beta-carotene, quercetin, lutein, lycopene and ellagic acid, which are powerful antioxidants as well (6).

Grapes contain high levels of beneficial plant compounds, which may help protect against certain types of cancer (6).

Resveratrol, one of the compounds found in this fruit, has been well-studied in terms of cancer prevention and treatment.

It has been shown to protect against cancer by reducing inflammation, acting as an antioxidant and blocking the growth and spread of cancer cells within the body (10).

However, the unique combination of plant compounds found in grapes may be responsible for their anti-cancer benefits. In addition to resveratrol, grapes also contain quercetin, anthocyanins and catechins — all of which may have beneficial effects against cancer (11).

Grape extracts have been shown to block the growth and spread of human colon cancer cells in test-tube studies (12, 13).

Additionally, one study in 30 people over the age of 50 showed that eating 1 pound (450 grams) of grapes per day for two weeks decreased markers of colon cancer risk (14).

Studies have also found that grape extracts block the growth and spread of breast cancer cells, both in laboratory and mouse models (15, 16, 17).

While studies on grapes and cancer in humans are limited, a diet high in antioxidant-rich foods, such as grapes, has been linked to a lower risk of cancer (18).

With a history as delicious, mangoes make for one of the most popular fruits across the world. In addition to being sumptuous, pulpy and amazing, mangoes pack a host of health benefits too! (As if we needed any more reason to gorge on to this amazing fruit)

1. Helps in digestion

8. Aids Weight Loss

Mangoes when eaten in moderation could also help in weight loss. The phytochemicals in the mango skin act as natural fat busters. The mango flesh is filled with dietary fibres. Fibres induce a feeling of satiety. On eating high-fibre fruits or veggies you feel full for a longer time, which prevents you from tucking in other high fattening snacks.

Have not all of us enjoyed a plateful of guavas sprinkled with chaat masala atop? Nothing else can match up to the luscious jams, jellies and murabbas laced withan intoxicating strong-sweet fragrance. Undeniably, it is one fruit which always got enough lauding from our grandmothers. Guava, known as amrood in Hindi, comes loaded with tiny hard seeds at the center. It is believed to have its genesis in Central America where it is alternatively known as "sand plum". It is round or oval in shape with light green or light yellow skin, and the colour of its flesh varies from white or pink to dark red and has edible seeds. Besides its unique flavour and fragrance, guava has been hailed as one of the super fruits due to the numerous health benefits it offers. It indeed is a powerhouse of nutrients. “Thishumble fruit is extraordinarily rich in vitamin C, lycopene and antioxidants that arebeneficial for skin. Guavas are also rich in manganese which helps the body to absorb other key nutrients from the food that we eat. Guavas benefits are credited due to the presence of folate, a mineral which helps promote fertility. The potassium in guavas helps normalise blood pressure levels as well. In fact, a banana and a guava contain almost the same amount of potassium. Since it contains about 80% of water it helps keep your skin hydrated”, says Dr. Manoj K. Ahuja, Sukhda Hospital.

Guava Nutritional Value

Benefits of guavas are aplenty and now we're going to talk about guava's nutritional value. A 100 gm serving of the fruit contains just 68 calories and 8.92 gm sugar, according to the data of United States Department of Agriculture (USDA). Guavas are also rich in calcium as they contain 18 gm of the mineral per 100 gm of the fruit. It also contains 22 gm of magnesium per 100 gm of the fruit, as well as significant amounts of phosphorus and potassium- 40 and 417 gm per 100 gm, respectively.

As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a "miracle food".

In fact, apples were ranked first in Medical News Today's featured article about the top 10 healthy foods.

Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber.

The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

This article provides a nutritional profile of the fruit and its possible health benefits. It also discusses the possible risks and precautions and some frequently asked questions.

A collection of research studies suggests that apples may well be one of the most healthy foods for you to include in your daily diet. Let's take a look at the studies and the possible health benefits suggested by them:

A 2006 study published in the journal Experimental Biology and Medicine found that quercetin (one of the antioxidants found abundantly in apples) was one of two compounds that helped to reduce cellular death that is caused by oxidation and inflammation of neurons. 8

Another study presented at the same conference and published in the Journal of Alzheimer's Disease suggested that apple juice consumption may increase the production in the brain of the essential neurotransmitter acetylcholine, resulting in improved memory among mice who have Alzheimer's-like symptoms.

It should be noted that both studies were funded by unrestricted grants provided by the U.S. Apple Association and Apple Products Research and Education Council.

A study published in the Journal of Food Science in 2008 suggested that eating apples may have benefit for your neurological health.

The researchers found that including apples in your daily diet may protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders such as Alzheimer's disease.

A study involving 9,208 men and women showed that those who ate the most apples over a 28-year period had the lowest risk for stroke.

The researchers concluded that the intake of apples is related to a decreased risk of thrombotic stroke.4

A group of researchers at The Florida State University stated that apples are a "miracle fruit".

They found that older women who ate apples everyday had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) after just six months.

Apples could also help lower your risk of diabetes. A study involving 187,382 people found that people who ate three servings per week of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared to those who did not.

There is growing evidence suggesting that an apple a day may help prevent breast cancer, according to a series of studies conducted by prominent Cornell researcher Rui Hai Liu.

Liu said her research adds to "the growing evidence that increased consumption of fruits and vegetables, including apples, would provide consumers with more phenolics, which are proving to have important health benefits. I would encourage consumers to eat more and a wide variety of fruits and vegetables daily."

In a study published in the journal Food Chemistry in 2014, a team of researchers analyzed how the bioactive compounds of seven different varieties of apples - Granny Smith, Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious - affected the good gut bacteria of diet-induced obese mice.

The researchers found that, compared with all other apple varieties, Granny Smiths appeared to have the most beneficial effect on good gut bacteria. They suggest that their findings may lead to strategies that prevent obesity and its associated disorders.

Summer is a great time to renew your resolution to eat more healthy foods. Combined in healthy menus, summertime foods can help give you more than just one season of heart health.

Dietitians Julia Zumpano, RD, LD and  Kate Patton, MEd, RD, CSSD, LD, both of Cleveland Clinic’s Section of Preventive Cardiology & Rehabilitation, put together a list of their five summertime heart-healthy food favorites, including tips on how to enjoy them.

A mashed avocado provides a healthy alternative to mayonnaise or butter. A 1/4-cup serving of pureed avocado provides 6 grams of heart-healthy monounsaturated fat and 90 calories.

Serving tips: Use mashed avocado as a dip or a spread on sandwiches, slip slices into wraps or burritos, or add chunks to salads. To prevent browning, add a little lemon juice.

Enjoy summer’s kaleidoscopic tomato harvest. There are many varieties and hues of tomatoes in season in the Midwest from July to October. Most tomatoes are a good source of lycopene, an antioxidant that helps protect cells from damage and also may help lower bad cholesterol).

Wild-caught salmon is a heart-healthy choice that’s perfect for summertime grilling. Eating 4 ounces of wild-caught salmon twice a week provides you with an adequate intake of essential omega-3 fatty acids. Omega-3 fatty acids can help lower risk of sudden cardiac death, reduce blood clot formation, inhibit growth of plaque along artery walls and decrease triglycerides.

Cooking tips: Try grilling your salmon for that summertime vibe. Lightly oil or spray the grill and keep the skin on the fillets to prevent the salmon from sticking. Grill over medium heat.

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These nutritional powerhouses can go way beyond salads. Choose from red or green leaf lettuce, romaine, kale, collards, turnip greens, Swiss chard, spinach and red or green cabbage. Each selection is nutrient-dense and full of fiber, vitamins, minerals and antioxidants. An added plus: They are all low in calories. One cup of raw spinach has just 7 calories. One cup of raw, shredded red cabbage has 22 calories.

Serving tips: Eat your greens raw or cooked, or add them to cold pasta or bean salads. They also blend well in smoothies. For a carb-free sandwich, use a large leaf as a wrap instead of bread.

Seasonal, local fresh fruit gives you the most nutrient-rich bang for your buck. Farmers markets sell seasonal local fruit — melons, berries, peaches, pears, plums, cherries – at the peak of flavor and nutrients. Fruit-rich diets can help lower your blood pressure and the water in fresh fruits keeps you hydrated on hot summer days.

A healthy diet can be good for your heart as well as your waistline.

“You can definitely reduce your risk of developing cardiovascular disease by eating certain foods every day,” says Julie Zumpano, RD, LD, a dietitian in the Preventive Cardiology and Nutrition Program at Cleveland Clinic. “There is a great variety of fruits and vegetables that are good for your heart.”

“Try to eat foods that are in their natural form, as they come from the ground,” Ms. Zumpano says, recommending what she calls the “whole-foods diet.”

That diet includes, of course, heart-healthy foods such as fish, whole grains, vegetables and fruits, but don’t be afraid to treat yourself occasionally with a glass of red wine or a piece of dark chocolate, Ms. Zumpano says. She suggests using this list as a guide to create meals and snacks with a healthy focus. Just a few simple swaps could make a big difference for your cardiovascular health.

The best part about preparing and cooking a big feast is having enough delicious leftovers to last you the next few nights. But there's one crucial step when it comes to eating leftovers never to skip: storing them in the fridge. One young man who dined on leftover pasta didn't do that, and it appears to have cost him his life. 

The case of the 20-year-old from Belgium was originally reported in 2008 in the Journal of Clinical Microbiology. Recently, however, a YouTuber who goes by the name Dr. Bernard posted a video on the case, putting it back in the headlines and making the story go viral. 

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Here's the case in a nutshell: After returning home from school one day, the man (identified as AJ in the YouTube video) heated some leftover pasta left on the kitchen counter in his microwave, had it for dinner, and then headed out to play sports. Just half an hour later, he returned home complaining of headaches, abdominal pain, and nausea.

He threw up a few times but assumed he had a bad case of food poisoning, so he went to bed to try to sleep it off. His parents found his lifeless body the next morning when he didn't get up for class. 

AJ did have food poisoning, but it was much more serious than most cases. An autopsy revealed it was caused by a spore-forming bacteria called bacillus cereus.

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Belgium's National Reference Laboratory for Foodborne Outbreaks examined samples of the pasta and tomato sauce that took the otherwise healthy man's life. Turns out there were enough toxins from all the bacteria in the leftovers that they likely caused his liver to fail, killing him.

Don't worry, this doesn't mean you can never eat day-old pasta again. If AJ would have put his leftovers in the fridge within two hours after they were originally cooked, he might be alive today. When you do store already cooked food, put it in covered, shallow containers, and make sure the temperature in your fridge is 40°F or lower. After 3-4 days, toss out the uneaten leftovers, advises foodsafety.gov. It's always better to be safe than sorry.