Grapes are juicy little berries that provide vitamin K, vitamin C, potassium, copper and some B vitamins, along with powerful plant compounds. Red and purple grapes are richest in anthocyanins and resveratrol, while green grapes provide catechins, flavonols and the eye-friendly carotenoids lutein and zeaxanthin. All colours are good for you! Here are 9 health benefits of grapes, plus beauty, weight management and cooking tips.
Wellness: 9 health benefits of grapes
In many cultures around the world, grapes are affectionately nicknamed the “queen of fruits,” and for good reason. Here is what these sweet, tart little berries bring to a balanced diet:
1. Antioxidants Grapes, especially the skins and seeds of red and purple varieties, are rich in polyphenol antioxidants such as anthocyanins, quercetin and resveratrol. These help protect your cells from everyday oxidative stress, and researchers are studying them for their potential role in reducing the risk of chronic diseases.
2. Blood sugar Grapes have a low to medium glycaemic index (GI), so a sensible handful is a better choice than lollies or juice. Grape juice and dried grapes (raisins) are much more concentrated in sugar, so keep those portions small if you are managing diabetes.
3. Brain health Early studies suggest the polyphenols in grapes may support memory and brain health as we age. It is promising research, though there is not yet enough evidence to say grapes prevent conditions like Alzheimer’s disease.
4. Hydration and digestion Grapes are over 80% water and provide a little fibre, especially when you eat the skins, which supports healthy digestion.
5. Quick, natural energy The natural sugars in grapes make them a handy, portable energy snack before a walk or workout.
6. Eye health Grapes contain lutein and zeaxanthin, carotenoids that collect in the eye and help protect it from blue light. Diets rich in these are linked with a lower risk of age-related macular degeneration.
7. Heart health Grapes provide potassium, which helps regulate blood pressure, and their polyphenols may help keep blood vessels healthy. A diet rich in fruit, including grapes, is linked with a lower risk of heart disease.
8. Immune health Grapes provide some vitamin C (about 3 to 4 mg per 100 g, much less than citrus or kiwi fruit), which contributes to normal immune function, along with antioxidant polyphenols.
9. Bone health Grapes are a good source of vitamin K, which your body needs for healthy bones and normal blood clotting. If you take warfarin, keep your vitamin K intake consistent and talk to your doctor.
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Beauty
Antioxidant properties Grape polyphenols help protect skin cells from free radical damage, and the vitamin C in grapes helps make collagen. Grape seed oil and extract are also popular in natural skincare for their light texture and antioxidants.
Weight management
Low in kilojoules Grapes are a palate-pleasing snack with around 440 kJ (104 calories) per cup. Freeze them for a refreshing, naturally sweet treat that takes longer to eat than lollies.
Energy Whole grapes give you energy plus fibre. Choose them over grape juice, which has the fibre removed and is easy to over-drink.
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Cooking tips
Grapes can be eaten raw, cooked, or as an extract, juice, or, of course, wine.
You may have heard that red wine is good for your heart because of its resveratrol. The amount in a glass is tiny, and the Australian alcohol guidelines recommend no more than 10 standard drinks a week, so enjoy grapes for your health and wine simply for pleasure.
Toss some grapes in a bowl along with some delicate mixed greens, green apple, celery, some rustic crumbles of tangy goat or feta cheese, a palmful of toasted slivered almonds, and a few tablespoons of your favorite dressing, and voila!, You have yourself a delectable and texturally interesting gourmet health salad.
Or, roll up your sleeves, line up your favorite glass ball jars, and make a case of grape jam or jelly to add to your wholegrain peanut butter sandwich for months to come.
Grapes make delightfully delicious and surprising fillings for pies and tarts. Raisins, which are dried-up grapes, are sublime additions to cakes, breads, and scones.
Throw a handful of green grapes in your next simple olive oil-based sauce for fish or chicken. A welcome surprise with gentle sweetness and acidity.
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“The sun, with all those planets revolving around it and dependent on it, can still ripen a bunch of grapes as if it had nothing else in the universe to do.”
-Galileo Galilei
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
