Written by: Nicole Pazdziorko, RDN, LDN

When it comes to foods that nourish your body from head-to-toe, California grapes deserve a spot at the top of your shopping list. Sweet, juicy and refreshingly crisp, California grapes offer more than great flavor. Every ¾-cup serving provides 25% of the daily value for vitamin K, which supports normal blood clotting and bone health, along with 7% of the daily value for potassium, a mineral that regulates fluid balance, muscle function and healthy blood pressure. Grapes are also packed with naturally occurring plant compounds called polyphenols, that protect the health and function of cells.

Beyond their impressive nutrition profile, research suggests California grapes may support health for the whole body - from immune health and healing to sleep and digestion. 

 

Grapes Maintain a Healthy Brain

Healthy eating plays an important role in keeping our brain sharp as we age. Research suggests that polyphenols in grapes may help support memory, cognition, and processing speed. In one study, daily grape consumption helped preserve activity in the parts of the brain associated with early-stage Alzheimer’s disease, suggesting grapes may help support a healthy brain as we age (1).

 

Grapes Promote Immune Health

A robust immune system starts with good nutrition. Grapes contain antioxidants and beneficial plant compounds that help protect cells from oxidative stress, while research suggests that resveratrol in grapes may positively influence immune function. Adding grapes to your daily routine is an easy and delicious way to support your body’s natural defenses.

 

Grapes Maintain a Healthy Heart

Heart disease remains one of the leading causes of death in the United States, making heart-healthy food choices important for longevity. Naturally fat free, cholesterol free and low in sodium, grapes fit perfectly into a heart-healthy eating pattern. Their potassium content helps balance the effects of sodium and supports healthy blood pressure, while grape polyphenols may help promote healthy blood vessel function. 

Research has shown promising results:

• Women who consumed 1 ½ servings of grapes per day experienced lower triglycerides, lower LDL cholesterol levels and reduced inflammatory markers (2).

• Men with metabolic syndrome who consumed 1 ½ cups of grapes each day reduced their blood pressure and improved blood vessel function (3). 

 

Grapes Can Promote Sleep Health

Did you know grapes are a natural source of melatonin? Melatonin is a hormone that our bodies make to regulate the sleep-wake cycle and coordinate the circadian rhythm. It rises in the evening when it is dark outside and falls when it is light. Since natural melatonin production tends to decline with age, including foods that naturally contain melatonin – like grapes – may help support healthy sleep patterns. 

 

Grapes Support Healthy Skin

California grapes are about 82% water, making them a hydrating snack, while their antioxidants help protect skin cells from damage caused by UV exposure. In two separate studies, participants consuming 2 ¼ cups of grapes every day for two weeks showed increased resistance to sunburn and a reduction in markers of UV damage at the cellular level (4-6).

 

Grapes Support Digestive Health

The gut plays an important role in overall health, and grapes may help keep it healthy. Research suggests that grapes support digestive wellness by promoting a healthy colon and increasing the diversity of beneficial gut bacteria. 

In one preliminary study of individuals with colon cancer, eating 2 1/2 cups of grapes daily for two weeks reduced the expression of genes associated with tumor growth (7). Another study found that consuming 1 to 3 cups of grapes daily inhibited target genes linked to cancer promotion, with the greatest effects seen in older participants (8). Researchers at UCLA also found that subjects consuming 1 1/2 cups of grapes every day for four weeks increased the diversity of beneficial gut microbes, one marker of digestive health (9).

Whether you’re looking to support your heart, brain, immune system, digestion, sleep, or skin, California grapes deliver impressive nutrition in a naturally sweet package. 

 

How to Enjoy Grapes from California 

• Add them to salads and grain bowls for a balanced, nutritious lunch or dinner

• Blend with milk and peanut butter for a “PB&J” smoothie

• Toss with lemon juice and a small amount of sugar, then freeze for a refreshing treat

• Top plain, nonfat yogurt with halved grapes and walnuts for a quick, heart-healthy breakfast

• Create a single-serving charcuterie plate with grapes, 2-3 of your favorite cheeses, salami and whole grain crackers

However you enjoy them, California grapes are a simple, delicious way to support whole-body health. 

 

Content sponsored by California Table Grape Commission 

For more information visit: https://www.grapesfromcalifornia.com/grapes-health/

 

_References:

_{1. Lee, J.K., Torsyan. N., & Silverman, D.H. (2017). 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. Experimental Gerontology, 87 (Pt A)121-128.}

_{2. Zern, T.L, Wood, J.R., Green, C. West, K.L., Liu, Y. Agarwal, D., Shachter, N.S., & Fernandez, M.L. (2005). Grape polyphenols exert a cardioprotective effect in pre- and postmenopausal women by lowering plasma lipids and reducing oxidative stress. Journal of Nutrition, 135, 1911-1917.}

_{3. Barona, J., Aristizabal, J.D., Blesso, C.N., Volek, J.S., & Fernandez, M.L. (2012). Grape polyphenols reduce blood pressure and increase flow-mediated vasodilation in men with metabolic syndrome. Journal of Nutrition, 1-7.}

_{4. Oak, A.S.W., Shafi, R., Elsayed, M., Bae, S., Saag, L., Wang, C.L., & Elmets, C.A. (2021). Dietary table grape protects against UV photodamage in humans: 1. clinical evaluation. Journal of the American Academy of Dermatology. Doi: https://doi.org/10.1016/j.jaad.2021.01.035.}

_{5. Oak, A.S.W., Shafi, R., Elsayed, M., Mishra, B., Bae, S., Barnes, S., Slominksi, A.T., Wilson, L.S., Athar, M., & Elmets, C.A. (2021). Dietary table grape protects against UV photodamage in humans: 2. molecular evaluation. Journal of the American Academy of Dermatology. Doi: https://doi.org/10.1016/j.jaad.2021.01.036.}

_{6. Pezzuto, J.M; Dave, A.; Park, E.-J.; Beyoglu, D.; Idle, J.R. (2022). Short-Term Grape Consumption Diminishes UV-Induced Skin Erythema. Antioxidants, 11(12) 2372. doi: 10.3390/antiox11122372}

_{7. Nguyen, A.V., Marinez, M., Stamos, M.J., Moyer, M.P., Planutis, K., Hope, C., & Holcombe, R.F. (2009). Results of a phase I clinical trial examining the effect of plant-derived resveratrol and grape powder on Wnt pathway Target gene expression in colonic mucosa and colon cancer. Journal of Cancer Management and Research, 1, 25-37.}

_{8. Holcombe, R.F., Martinez, M., Planutis, K., & Plantutiene, M. (2015). Effects of a grape-supplemented diet on proliferation and Wnt signaling in the colonic mucosa are greatest for those over age 50 and with high arginine consumption. Nutrition Journal, 14:62.}

_{9. Yang, J., Kurnia, P., Henning, S.M., Lee, R., Huang, J., Heber, D., and Li, Z. (2021). Effect of standardized grape powder consumption on the gut microbiome of healthy subjects: a pilot study. Nutrients, 13(11), 3965.}