NEW YORK, April 1: Once considered a symbol of luxury, grapes still hold that status in many ways today. Not only are they a sweet and satisfying treat, but they’re also packed with nutrients, antioxidants, and water, making them a fantastic snack for hydration and overall health. With 81% water content and only 62 calories per serving, grapes can help curb unhealthy cravings while keeping you refreshed.

“Grapes are fantastic because not only are they affordable, but they’re versatile,” says dietitian Anthony DiMarino in an interview with The Cleveland Clinic. “They can be used in a lot of different dishes and situations.”

A Nutrient-packed powerhouse

Grapes are often referred to as "nature’s candy" due to their sweet flavor and impressive health benefits. The antioxidants and nutrients found in grapes make them a powerhouse fruit with numerous health advantages.

Red grapes, in particular, contain anthocyanins, which give them their deep color. These compounds are also key in combating free radicals, which can damage cells and increase the risk of cancer. Additionally, the skin and seeds of red grapes are rich in resveratrol, a compound known for its ability to reduce inflammation and lower the risk of heart disease and cancer. Resveratrol is also found in red wine, but given the potential harmful effects of alcohol, eating grapes offers a safer and equally beneficial alternative.

Scientific research backs up the health benefits of grapes. A study published in Nutrition Journal found that adults over 50 who ate 150 to 450 grams of grapes daily for two weeks experienced a reduction in signs of colon cancer. Other studies have demonstrated that grape extracts can help inhibit the growth and spread of breast and colon cancer cells in laboratory and animal studies.

Heart health and blood pressure benefits

Grapes are naturally low in sodium, which makes them an excellent addition to a low-sodium diet, potentially helping to reduce blood pressure. The fruit is also rich in potassium, which can aid in regulating blood sugar levels, as well as polyphenols, particularly resveratrol. These compounds have been shown to reduce blood pressure, lower levels of bad cholesterol, and decrease the risk of heart disease.

A 2015 study found that individuals with high cholesterol who consumed three cups of red grapes per day experienced a decrease in both total cholesterol and bad cholesterol over an eight-week period. DiMarino compares the effect to a "street sweeper," explaining, “It gets in your bloodstream and carries all that cholesterol out of the body into the liver where it gets processed.”

Brain health and cognitive function

Grapes can also give your brain a boost. A 2017 study showed that adults who took a 250-mg grape supplement every day for 12 weeks showed significant improvements in memory, concentration, and language skills. Another study conducted the same year found that younger adults who drank 230 ml of grape juice were able to complete memory-related tasks faster and were in better moods within just 20 minutes.

The resveratrol in grapes may also help protect against cognitive decline and dementia. “Think about Parkinson’s disease and Alzheimer’s disease, those can be signs of oxidative stress,” DiMarino explains. “Resveratrol may help reduce the chances of those diseases from happening.”

Skin health and longevity

The powerful antioxidant resveratrol found in grapes may not only protect your brain but also your skin. This antioxidant helps reduce cellular damage, potentially keeping your skin looking youthful and vibrant. “It helps protect certain genes which leads to healthy aging and longevity,” DiMarino notes.

A natural sleep aid

Grapes can even help improve your sleep. You’ve probably heard that melatonin can aid in falling asleep, and you don’t need to take supplements to get your dose of this naturally occurring hormone. Grapes, especially, are a great source of melatonin, making them an ideal evening snack.

“Grapes do have a degree of melatonin in them,” DiMarino says. “So they’re a great evening snack. They don’t have a lot of calories, and they can potentially help you fall asleep.”

In conclusion, grapes are not only delicious but also a nutrient-dense fruit with a wide range of health benefits. From heart health to cognitive function, skin protection, and sleep improvement, grapes are truly a natural superfood that deserves a place in your diet.