7 Health Benefits of Grapes

Green, purple, or dark blue, grapes are a fruit available in many different colors and tastes—including a cotton candy flavor. They're grown all over the world and may come with or without seeds. With so much variety, the fruit may have you wondering, "Are grapes good for you?"—and the answer is yes.

In addition to being downright delicious, grapes offer several health benefits from being a source of antioxidants to keeping you hydrated. Here are seven ways your body makes the most of grapes and how you can incorporate them into meals and snacks.

1. May Aid Bone Health

Grapes provide a good source of vitamin K, calcium, magnesium, and potassium—all of which support bone health. A lack of those nutrients may increase your risk of bone fractures.

2. Boosts Your Immunity

One cup of grapes provides 4.8 milligrams (mg) of vitamin C, which is essential for boosting immunity. Grapes also support your immune system through their natural antimicrobial properties that protect you against bacteria and viruses. The pigment found in grapes, as well as many other fruits and vegetables, may have antimicrobial properties.

3. Provides Helpful Antioxidants

Grapes contain numerous different antioxidants. Quercetin—an antioxidant that gives purple and black grapes their colors—protects against neurodegenerative diseases. Researchers found that grapes somewhat protected against the onset of Alzheimer's disease.

Additionally, other antioxidants found in grapes, called polyphenols, support gut health. This gut health support can also boost immunity and promote positive moods.

4. Promotes Better Sleep

Trace amounts of melatonin are found in grapes. Melatonin can promote lengthy and restful sleep.. Melatonin is a hormone that is produced in your brain. When it gets dark outside, your brain produces melatonin to help with your circadian rhythm and your sleep. Melatonin can help with jet lag, sleep disorders, and anxiety before or after surgery.

Getting enough sleep is key because sleep deprivation is tied to many health risks. Some of those risks include diabetes, high blood pressure, obesity, and stroke.

5. Improves Your Heart Health

Grapes also promote cardiovascular health in a number of different ways. A study found that the compound resveratrol found in grapes contains antioxidant and anti-inflammatory properties and has also been found to:

• Fend off artery hardening
• Prevent strokes and heart attacks
• Reduce blood pressure
  

6. Protects Your Eyes

Two pigments found in grapes, lutein and zeaxanthin, protect eye health. Those pigments help to:

• Enhance visual contrast
• Increase visual range
• Lessen discomfort from glare and bright lights
  

They also help lower the risk of macular degeneration and cataracts. These conditions are two of the most common eye issues.

7. Keeps You Hydrated

One cup of grapes supplies 121 grams (g) of water that supports hydration. Staying hydrated helps to eliminate waste in the body through urination, perspiration, and bowel movements. In addition, staying hydrated helps your body:

• Maintain a normal temperature
• Lubricate joints
• Protect your spinal cord and other tissues
• Reduce calorie intake (when substituted for drinks with calories)

Nutrition of Grapes

One cup of grapes has the following:

• Calories: 104
• Fat: <1g
• Sodium: 3mg
• Carbohydrates: 27g
• Fiber: 1.35g
• Protein: 1.08g

Risks of Grapes

Grape allergies are not common. However, it's possible that you could develop allergic reactions to grapes as all foods have the potential to become allergens.

Additionally, eating too many grapes may lead to digestive problems due to their fiber content. Consuming a lot of fiber can lead to symptoms like gas and stomach cramps.

Tips for Consuming Grapes

When you decide to purchase grapes, plump grapes on flexible green stems are best. It's okay if the grapes have a white powdery coating; the coating helps keep them fresh.

Ensure you wash grapes right before you eat them. However, you can leave them unrinsed when placing them in the fridge. The fridge should be set at 30 to 32 degrees Fahrenheit to help keep them fresh longer.

Grapes are good on their own as a snack, but you can also add them to many dishes:

• Add them to treats like grape pie or tart.
• Oven roast them alone or combined with Brussels sprouts, broccoli, or sweet potatoes.
• Serve with other foods like cheese or protein sources like meat and fish.
• Slice and fold them into oatmeal or overnight oats, salads, and cooked or chilled herbed whole grains.
• Transform grapes into salsa or chutney.

A Quick Review

Grapes are a juicy, delicious snack that can provide you with a variety of health benefits. For example, grapes are rich in nutrients and can be beneficial for immunity, sleep, and heart health. There are few risks of grape consumption and several ways to enjoy grapes.