5 Great Reasons Why Grapes Are a Superfood

This bright, juicy fruit is beneficial in many ways.

A young girl in a vineyard holds up bunches of green grapes.

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It is time to celebrate the standard table grape. Available in the produce aisle year-round, black, purple, green, and red grapes may often be overlooked as just a plain, everyday fruit. However, this is a true superfood, with multiple health benefits that should inspire you to get snacking on bunches of juicy, flavorful grapes.

Grapes are a great source of healthy antioxidants, especially polyphenols, according to the Cleveland Clinic. They are also an excellent source of vitamin C, soluble fiber, potassium, vitamin K, as well as resveratrol, quercetin, and anthocyanin.

With so many nutrients and antioxidants, here are five reasons why you should be snacking on clusters of crunchy, hydrating grapes.

May Support a Healthy Heart

The anti-inflammatory properties of grapes may help prevent cardiovascular disease, according to Healthline. The polyphenols, which give grapes their characteristically bright colors, may protect against disease by fighting free radicals in the body.

This superfood also has anti-platelet effects and supports endothelial processes which in turn help protect against a build-up of plaque in the arteries.

Moreover, according to Cleveland Clinic, the resveratrol and potassium in grapes also assist in offering protection against heart disease.

Bunches of purple grapes in the shape of a heart.

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May Offer Benefits to Gut Health

Eating this healthy food regularly boots the diversity of gut bacteria, a recent study in Nutrients suggests. People who rarely eat fruits and vegetables were given 40 grapes a day for four weeks. Researchers found they had an increase in beneficial gut bacteria, which burned up sugar and cholesterol. 

Bunches of purple grapes on a table beside two glasses of fresh grape juice.

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Could Help Improve Eye Health

Eating grapes often may lead to protection against retina deterioration, according to Healthline. This may help to prevent eventual macular degeneration.

In fact, a study in Nutrition was done on mice with oxidative stress injury. After they were fed grapes regularly, they showed an improvement in retinal structure and photoreceptors.

A young woman holds a green grape in front of her eye.

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Could be Good for Your Brain

It is the antioxidants in grapes that help reduce oxidative effects, and have a positive effect on aging. A study in the Journal of Agricultural and Food Chemistry showed an increase in verbal memory and motor function in those who drank Concord grape juice.

The flavonoids, polyphenol compounds found in grapes and berries, also improve neural functioning and cognition that may decline with age, according to Healthline. Since the resveratrol in grapes reduces oxidative stress, it also has positive neural effects.

A middle-aged man holds a plate of green grapes.

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May Help Prevent Metabolic Syndrome

Eating foods which are polyphenol-rich may protect against metabolic syndrome, according to Healthline, leading to an increased risk of stroke, diabetes, and heart disease.

Eating grapes could help improve your cholesterol profile, blood sugar, levels, and blood pressure, all leading to a better state of health.

A row in a vineyard of purple grapes is ready for harvest.

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