8 Health Benefits of Grapes

From the first bite, you know that every Holiday® grape is an extra-large, extra-sweet pop of perfection. But grapes are also packed with nutritional and health benefits, too. Whether for a healthy snack or as the sweet spot of a meal, grapes are as good for you as they are good to eat. They’re non-GMO, heart healthy, and rich in polyphenols and antioxidants, which have been proven to combat free radicals. (We’ll explain all of that!)

Back in 2017, researchers discovered evidence that humans have been eating grapes for 22,000 years. Suffice to say, the sweet, juicy goodness of grapes has long been a favorite snack!

Want more reasons to reach for Holiday grapes at snacktime? Here are a few of our favorite ways that grapes can help our health.

1. Nutrition.

A serving of grapes is 3⁄4 cup — quite the filling portion. In that amount, there are just 90 calories — with no fat or cholesterol. There’s almost no sodium, but you’ll get 25% of your Daily Value of vitamin K (that vitamin plays a role in blood clotting and bone health). There’s also 1 gram of fiber!

Plus, grapes are a natural way to satisfy your sweet tooth, while working toward your daily quota of fruit and vegetables.

2. Hydration.

You likely know you can stay hydrated by drinking water, but did you know that the foods you eat can help? Fruits and vegetables high in water also help keep you hydrated. Grapes are about 75% to 85% water by weight, which explains why they are so refreshing!

3. Heart health.

When grapes are a part of your healthy diet, your heart may thank you. That’s because research shows consuming grapes improves antioxidant capacity and blood vessel function in healthy men. And, in women, eating grapes daily led to a reduction in some key risk factors related to heart disease.

According to studies, grapes can help:

  • Lower blood pressure
  • Improve heart function
  • Reduce inflammation
  • Reduce damage to the heart muscle tissue caused by eating too much salt

4. Antioxidants and polyphenols.

Let’s explain “antioxidant capacity.” When this increases (by eating healthy foods, for example), a person’s body is able to scavenge for more free radicals, which are what cause oxidative stress. In other words, when we eat more foods that contain antioxidants, we can reduce inflammation and that damaging oxidative stress.

The vibrant reddish-purple color of Holiday grapes tips you off that they’re bursting with antioxidants, specifically a type called polyphenols. These are the most common type of antioxidants in our diets, and they help protect the health and function of our cells. You can often spot foods that contain polyphenols by their color: red, purple, or blue.

5. Eye health.

Oxidative stress is to blame for many degenerative health issues, including some that impact our eyes as we age. In studies, grapes have shown promise in protecting our peepers from deterioration.

6. Brain food.

Your brain will also be grateful when you reach for grapes at the grocery store. A pilot study found that consuming grapes helped protect against metabolic brain decline — and helped change areas of the brain in charge of attention and working memory.

7. Immune support.

Vitamin C isn’t the only nutrient that supports immune health. Grapes contain a type of polyphenol called resveratrol, found in studies to positively influence immune function. (How fitting then that Holiday grapes are in season this time of year!)

8. There’s more.

Research on grapes has also found a connection between consuming them regularly and gastrointestinal health, joint health, and even bladder function.
Along with all that flavor, grapes really do pack a lot of power into every bite! Be sure to add Holiday grapes to your grocery list while they are still in season through December.