7 Health Benefits of Grapes

The sweet, refreshing fruit packs major nutritional power.

Green, purple, or dark blue. Grapes are a fruit available in many different colors and tastes—including a cotton candy flavor. Dating back to as early as 6500 BCE, humans have been cultivating grapes for a very long time. And in the mythology of several cultures, the mouthwatering fruit symbolizes abundance and fertility.

In addition to being downright delicious—and the main ingredient in an elegant glass of wine—grapes offer a number of health benefits. Here are seven ways your body makes the most of grapes and how you can incorporate those tasty gems into meals and snacks.

Green and purple grapes
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Rich in Nutrients

Grapes are rich in nutrients. They 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.

Boosts Your Immunity

Vitamin C

One cup of grapes provides 4.8 milligrams of vitamin C, which is essential for boosting immunity. Your body does not naturally produce vitamin C so it is important that you eat plenty of foods that are full of vitamins.

In addition to supporting your immune system, vitamin C has many other health benefits. Vitamin C is essential for DNA repair and the production of collagen. It also plays a role in the synthesis of serotonin, which promotes happiness and sleep. Lastly, vitamin C helps your body significantly absorb iron from plant-based diets.

Antimicrobial Properties

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.

Provides Helpful Antioxidants

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

Additionally, another antioxidant found in grapes, called polyphenols, supports gut health which boosts immunity and promotes positive moods.

Promotes Better Sleep

The trace amounts of melatonin found in grapes 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 a surgery.

Getting enough sleep is key because sleep deprivation is tied to a number of health risks, including:

  • Obesity
  • Diabetes
  • High blood pressure
  • Heart disease
  • Kidney disease
  • Stroke
  • Depression
  • Higher risk of injury

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 be found to:

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

The study concluded that resveratrol could be used in treatment for metabolic syndrome (which is associated with an increased risk of heart disease) since it has beneficial effects on hypertension, obesity, inflammation, diabetes, and dyslipidemia.

Protects Your Eyes

Two pigments found in grapes, lutein and zeaxanthin, protect eye health. Per a study published in 2022, those pigments help to:

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

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

Keeps You Hydrated

One cup of grapes supplies 121 grams of water that keeps you hydrated. 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)

How Can You Add Grapes to Meals and Snacks?

Grapes are fabulous on their own as a snack, but you can also add them to a number of dishes. Slice and fold them into oatmeal or overnight oats, salads, and cooked or chilled herbed whole grains. Try transforming grapes into salsa or chutney.

You can also cook them. Grapes are amazing oven-roasted, alone or combined with Brussels sprouts, broccoli, or sweet potatoes. You can also incorporate grapes into sweet treats. Try grape pie or tart, or simply dip them into melted dark chocolate.

A Quick Review

Grapes are a juicy, delicious snack that can provide you with a variety of health benefits. Grapes are rich in nutrients, boost your immunity, provide antioxidants, promote better sleeps, improve the heath of your heart, protect your eyes, and keep you well hydrated. A lot of benefits fits into these small, bite-sized snacks.

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  8. National Center for Complementary and Integrative Health. Melatonin: what you need to know.

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  12. Centers for Disease Control and Prevention. Water and healthier drinks.

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