Breakfast

 Grapes from the local market.

Not the best looking ones, which probably tells they are ecologic...

The taste is so sweet!

I used to start the day without breakfast,

having a diet coke and Mars bar for lunch...

Not any more!

I try to enjoy the season's specialities every morning.

These may be the last raspberries of the season.

Also from the local market.

Fantastic!

Raspberries are said to be an excellent source of fibre.

Other facts about raspberries:

• Fresh raspberries are excellent source of vitamin-C, which is also a powerful natural anti-oxidant. 100 g berries provide 26.2 mg of vitamin C. Consumption of fruits rich in vitamin C helps body develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals.
• Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E. In addition to the above mentioned antioxidants, is also rich in many other health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin,and beta carotene in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.
• Raspberry has an ORAC value (oxygen radical absorbance capacity) of about 4900 per 100 grams, crediting it among the top-ranked ORAC fruits.
• Raspberries contain good amount of minerals like potassium, manganese, copper, iron and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme,superoxide dismutase. Copper is required in the production of red blood cells.
• They are rich in B-complex group of vitamins and vitamin K. Contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein and fats.
  
  
  
  

  Here are also some nutrition facts about grapes:

  • Grapes are rich in polyphenolic phytochemical compound resveratrol. Resveratrol is one of the powerful anti-oxidant, which has been found to play a protective role against cancers of colon and prostate, coronary heart disease (CHD), degenerative nerve disease, Alzheimer's disease and viral/ fungal infections.
  • Resveratrol reduces stroke risk by altering the molecular mechanisms in the blood vessels. It does so firstly by reducing susceptibility of blood vessel damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would otherwise elevate blood pressure) and secondly, through increased production of the vasodilator substance, nitric oxide (a beneficial compound that causes relaxation of blood vessels).
  • Anthocyanins are another class of polyphenolic anti-oxidants present abundantly in the red grapes. These phyto-chemicals have been found to have an anti-allergic, anti-inflammatory, anti-microbial, as well as anti-cancer activity.
  • Catechins, a type of flavonoid tannin group of anti-oxidants, found in the white/green varieties have also shown to possess these health-protective functions.
  • In addition, the berries are very low in calories. 100 g fresh grapes just provide 69 calories but zero cholesterol levels.
  • Grapes are rich source of micronutrient minerals like copper, iron and manganese. Copper and manganese are an essential co-factor of antioxidant enzyme, superoxide dismutase. Iron is especially concentrated more in raisins. In addition, 100 g of fresh grapes contain about 191 mg of health benefiting electrolyte, potassium.
  • They are an also good source of vitamin-C, vitamin A, vitamin K, carotenes, B-complex vitamins such as pyridoxine, riboflavin, and thiamin.