Wellness Food 7 Health Benefits of Grapes The sweet, refreshing fruit packs major nutritional power. By Cynthia Sass, MPH, RD Cynthia Sass, MPH, RD Facebook Instagram Twitter Website Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. health's editorial guidelines Updated on December 1, 2022 Medically reviewed by Melissa Nieves, LND, RD Medically reviewed by Melissa Nieves, LND, RD Melissa Nieves, LND, RD, is a registered dietitian with Practical Nutrition, LLC. She also works as a bilingual telehealth dietitian for Vida Health Program. learn more Share Tweet Pin Email 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. Adobe Stock 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: ObesityDiabetesHigh blood pressureHeart diseaseKidney diseaseStrokeDepressionHigher 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 hardeningReduce blood pressurePrevent 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 rangeLessen discomfort from glare and bright lightsEnhance 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 temperatureLubricate jointsProtect your spinal cord and other tissuesReduce 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. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. M. Imran., M. Hussain. Grapes likeliness in reference to normal blood pressure. Open Access Journal of Science. 2019; 3(2). US Department of Agriculture. Grapes, raw. Zelfand E. Vitamin C, pain and opioid sse disorder. Integr Med (Encinitas). 2020;19(3):18-29. Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017;61(1):1361779. doi:10.1080/16546628.2017.1361779 Lee J, Torosyan N, Silverman DH. Examining the impact of grape consumption on brain metabolism and cognitive function in patients with mild decline in cognition: A double-blinded placebo controlled pilot study. Exp Gerontol. 2017;87(Pt A):121-128. doi:10.1016/j.exger.2016.10.004 Zhou DD, Li J, Xiong RG, et al. Bioactive compounds, health benefits and food applications of grape. Foods. 2022;11(18):2755. doi:10.3390/foods11182755 Meng JF, Shi TC, Song S, Zhang ZW, Fang YL. Melatonin in grapes and grape-related foodstuffs: A review. Food Chem. 2017;231:185-191. doi:10.1016/j.foodchem.2017.03.137 National Center for Complementary and Integrative Health. Melatonin: what you need to know. National Heart, Lung, and Blood Institute. What are sleep deprivation and deficiency? Bonnefont-Rousselot D. Resveratrol and Cardiovascular Diseases. Nutrients. 2016;8(5):250. doi:10.3390/nu8050250 Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease. Nutrients. 2022;14(4):827. Published 2022 Feb 16. doi:10.3390/nu14040827 Centers for Disease Control and Prevention. Water and healthier drinks.